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<blockquote data-quote="BrickfiststAgaint" data-source="post: 2005028" data-attributes="member: 727129">You&#039;d be surprised, but the main reason boxers have that body is because they don&#039;t have a lot of body fat, which means they do lots of cardio (running, jumping rope, etc.). A proper boxer doesn&#039;t incorporate weights or weight-based routines, but rather natural exercises such as pushups and situps (and even then, the only floor work absolutely mandatory is situps). A properly trained boxer will also spar as much as possible, as sparring prepares you like nothing else can. One of the most important things that are neglected by many is shadowboxing. Shadowboxing is how big, heavyweight guys like Floyd Patterson and Mike Tyson got their hands and combinations thrown quick as hell. Without the resistance of a bag or the impact of hitting an opponent to stop your punches and combination flurries, it&#039;s shadowboxing with your combinations that puts you on the road to being as fast as you can be. How many boxers or fighters do you know who approach shadowboxing as a serious workout? None who want to be taken seriously.Here&#039;s my personal schedule I made (and never actually got around to doing for more than three days in a row) for myself based off of the routines of other professionals, as well as talking on the phone with Kevin Rooney from time to time. My advice is to take it and switch things around, lower or increase repetitions to your preference and mess around with it in order to make it work for you.Monday-FridayMorning (6:00 AM):Stretch - 5 minutesJog 3-5 miles.Eat breakfast.Go back to bed.Noon (12:00 PM):Stretch - 5 minutesShadowboxing - 10 minutesSparring - 10 roundsSlip Bag - 10 minutesSpeed Bag 10 minutesAfternoon (6:00 PM):Stretch - 5 minutesPunch mitts and Body Protector - 10 minutesDouble-end bag - 10 minutesHeavy Bag - 10 minutesFloor work (in circuits of 5):- 100 Sit-ups (20)- 100 Crunches (20)- 100 Oblique sit-ups (20)- 100 Push-ups (20)- 100 Dips (20)Neck Work - 10 minutesJump Rope - 10 minutesMedicine Ball to Stomach and Ribs - 5 minutesNight: (9:00 PM):Stretch - 5 minutesBike Ride - 30 minutesMost importantly, eat right. None of it will work if you don&#039;t eat right.</blockquote>

[QUOTE="BrickfiststAgaint, post: 2005028, member: 727129"] You'd be surprised, but the main reason boxers have that body is because they don't have a lot of body fat, which means they do lots of cardio (running, jumping rope, etc.). A proper boxer doesn't incorporate weights or weight-based routines, but rather natural exercises such as pushups and situps (and even then, the only floor work absolutely mandatory is situps). A properly trained boxer will also spar as much as possible, as sparring prepares you like nothing else can. One of the most important things that are neglected by many is shadowboxing. Shadowboxing is how big, heavyweight guys like Floyd Patterson and Mike Tyson got their hands and combinations thrown quick as hell. Without the resistance of a bag or the impact of hitting an opponent to stop your punches and combination flurries, it's shadowboxing with your combinations that puts you on the road to being as fast as you can be. How many boxers or fighters do you know who approach shadowboxing as a serious workout? None who want to be taken seriously. Here's my personal schedule I made (and never actually got around to doing for more than three days in a row) for myself based off of the routines of other professionals, as well as talking on the phone with Kevin Rooney from time to time. My advice is to take it and switch things around, lower or increase repetitions to your preference and mess around with it in order to make it work for you. Monday-Friday Morning (6:00 AM): Stretch - 5 minutes Jog 3-5 miles. Eat breakfast. Go back to bed. Noon (12:00 PM): Stretch - 5 minutes Shadowboxing - 10 minutes Sparring - 10 rounds Slip Bag - 10 minutes Speed Bag 10 minutes Afternoon (6:00 PM): Stretch - 5 minutes Punch mitts and Body Protector - 10 minutes Double-end bag - 10 minutes Heavy Bag - 10 minutes Floor work (in circuits of 5): - 100 Sit-ups (20) - 100 Crunches (20) - 100 Oblique sit-ups (20) - 100 Push-ups (20) - 100 Dips (20) Neck Work - 10 minutes Jump Rope - 10 minutes Medicine Ball to Stomach and Ribs - 5 minutes Night: (9:00 PM): Stretch - 5 minutes Bike Ride - 30 minutes Most importantly, eat right. None of it will work if you don't eat right. [/QUOTE]

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