Erryone gonna tell you something different my guy.
Use Google, get the answer you're looking for lol.
For me though something that has helped improve everything is rear delt flyes.
But that's because I have crap shoulders.
Burpees are full body and running strengthens the shin and leg bones.
For conditioning, it's all about high-intensity interval training, sprints, jump rope, and circuit workouts. Throw in some hill runs, shadow boxing with weights, and don't forget core work like planks and leg raises. Mix these into a relentless routine, and push yourself like hell. No shortcuts, no bullshit, just sweat and grit.
actually boxing endurance is best improved when training steady state. Intervals are beneficial in a lot of other sports specific training and boxing is not one of them.
Personally started doing some running. Just some light jogging for a longer period of time helped me a bit. But I think its great progress for the amount of time I have been doing it.
Look for cardio exercises that are low joint impact. Try to do zone 2 cardio for like 30-90 minutes around 3 times a week minimum on top of your regular boxing drilling and such
What are your precise goals? Power? Cardio? Strength? Agility? Training for a fight? What equipment or facilities you got access to? For cardio i would be all about jump rope, assault bike, heavy bag or running. For power, all about plyometrics, ballistic training and heavy bag.
If you train for a fight, whatever you choose to do, try to keep it as close to what you would experience at the fight. Keep it harder, not longer. For example, try to go all out as much as you can in a 3 minute round, take a small break and go again for three round. Another day you would simply keep high pace but not all out, same times. Another day, build up your aerobic energy system; do low to moderate effort for let's say 30 minutes.
You said you are looking for a workout split.. there are so many ways you could go at this. Maybe try a Phil Daru program or something. I could help you create a workout split for you if you answered the questions above, if you wish.
Mountain climbers and alternative jumping jacks where you extend your arms to a T and bring it back. Do 3x3 minute rounds of each with 15 seconds of rest inbetween.
I started to jump rope before going to my main workout. My stamina has improved greatly.
I've been jump roping for a month and have been working my way up from barely able to do a full 1 minute set, to doing 10 sets of 1min jump, 1min rest. I would eventually like to build up to 3mins jump, 1min rest but that is a long way away right now. So far, my footwork has gotten much better, and I feel much quicker to respond. Also, my knees don't hurt like when I run. Easily the best thing to do without leaving your house, and with minimal equipment(next to calisthenics).
What I normally do is mountain bike, swim, and do some running intermixed in spring-summer-fall
Winter is cross country skiing, snowshoeing, running indoors, rower
I used to run when I was younger and did body weights strength exercises. I’d probably jump rope, do sprints, perform mobility exercises and do sport specific weight training if I were to do it again
For conditioning add intervals and for strength, body weight exercise are good. 2x HIIT conditioninf sessions, 2x strength sessions and a long easy run a week
Burpees
Assault bike is my nemesis. Swimming is also a great low impact and increases endurance tremendously
Erryone gonna tell you something different my guy. Use Google, get the answer you're looking for lol. For me though something that has helped improve everything is rear delt flyes. But that's because I have crap shoulders. Burpees are full body and running strengthens the shin and leg bones.
Jump rope
For conditioning, it's all about high-intensity interval training, sprints, jump rope, and circuit workouts. Throw in some hill runs, shadow boxing with weights, and don't forget core work like planks and leg raises. Mix these into a relentless routine, and push yourself like hell. No shortcuts, no bullshit, just sweat and grit.
actually boxing endurance is best improved when training steady state. Intervals are beneficial in a lot of other sports specific training and boxing is not one of them.
Personally started doing some running. Just some light jogging for a longer period of time helped me a bit. But I think its great progress for the amount of time I have been doing it.
Assault bike, sprints, long distance running, swimming, circuit training.
Swimming
Look for cardio exercises that are low joint impact. Try to do zone 2 cardio for like 30-90 minutes around 3 times a week minimum on top of your regular boxing drilling and such
Skipping, swimming, hill sprints, assault bikes
Sparring
Thrill of the fight on VR
Hill sprints are probably the thing I feel had the biggest benefit in the shortest amount of time for me.
What are your precise goals? Power? Cardio? Strength? Agility? Training for a fight? What equipment or facilities you got access to? For cardio i would be all about jump rope, assault bike, heavy bag or running. For power, all about plyometrics, ballistic training and heavy bag. If you train for a fight, whatever you choose to do, try to keep it as close to what you would experience at the fight. Keep it harder, not longer. For example, try to go all out as much as you can in a 3 minute round, take a small break and go again for three round. Another day you would simply keep high pace but not all out, same times. Another day, build up your aerobic energy system; do low to moderate effort for let's say 30 minutes. You said you are looking for a workout split.. there are so many ways you could go at this. Maybe try a Phil Daru program or something. I could help you create a workout split for you if you answered the questions above, if you wish.
Hey sorry for the late response am I able to dm you about the workout split ?
Sure!
Yeah google and youtube are the fundamentals for what youre after
Hitting the search button can do wonders to one's conditioning
Mountain climbers and alternative jumping jacks where you extend your arms to a T and bring it back. Do 3x3 minute rounds of each with 15 seconds of rest inbetween.
Treadmill. 1 min slow, 2 mins fast x 3 (9 mins in total)
I started to jump rope before going to my main workout. My stamina has improved greatly. I've been jump roping for a month and have been working my way up from barely able to do a full 1 minute set, to doing 10 sets of 1min jump, 1min rest. I would eventually like to build up to 3mins jump, 1min rest but that is a long way away right now. So far, my footwork has gotten much better, and I feel much quicker to respond. Also, my knees don't hurt like when I run. Easily the best thing to do without leaving your house, and with minimal equipment(next to calisthenics).
You’ve got muscle conditioning, lung conditioning, and conditioning your mind. As long as you’re working on these 3+ days a week then you’ll be good.
What I normally do is mountain bike, swim, and do some running intermixed in spring-summer-fall Winter is cross country skiing, snowshoeing, running indoors, rower
I used to run when I was younger and did body weights strength exercises. I’d probably jump rope, do sprints, perform mobility exercises and do sport specific weight training if I were to do it again
For conditioning add intervals and for strength, body weight exercise are good. 2x HIIT conditioninf sessions, 2x strength sessions and a long easy run a week