Want to take your boxing skills to the next level? We're here to help you on your way! Here's a detailed training plan to help you improve your strength, endurance and technique. Let's get started right away!
Why a training plan is important
A well-structured training plan is crucial for every boxer. Whether you are a beginner or a professional, it ensures that you cover all the important aspects of boxing. The plan should include both technical and physical exercises to develop your skills holistically.
Your weekly training plan
Monday: Technique & footwork
Target: Improvement of mobility and stroke technique.
1. Shadow boxing (10 minutes)
- Start with relaxed warm-up movements and concentrate on your technique.
- Work on your combinations and footwork.
2. Footwork training (15 minutes)
- Use ladders or cones.
- Practise sideways, forwards and backwards movements to increase your agility.
3. Sparring (20 minutes)
- Put your technique into practice.
- Pay attention to coordination with your training partner.
Tuesday: Strength & Fitness
Target: Increase explosive strength and general fitness.
1. Strength training (30 minutes)
- Bench presses, deadlifts and pull-ups.
- 3 sets of 8-12 repetitions of each exercise.
2. Kettlebell swings (15 minutes)
- Focus on hip dynamics and explosive movements.
- 3 sets of 10-15 repetitions.
3. HIIT (15 minutes)
- 30 seconds of intensive exercise, followed by 30 seconds of rest (z.B. Burpees, Mountain Climbers).
Wednesday: Endurance training
Target: Improvement of general endurance.
1. Running (30 minutes)
- Interval training: 1 minute sprint, 2 minutes jogging.
2. Skipping rope (15 minutes)
- Promotes not only endurance, but also coordination.
Thursday: Technique & Sparring
Target: Fine-tuning technique and realisation in sparring.
1. Shadow boxing (10 minutes)
- Focus on fast, precise strokes.
2. Pratze training (20 minutes)
- Practise specific combinations with a training partner or trainer.
3. Sparring (20 minutes)
- Implement the techniques learnt in the claw training.
Friday: Regeneration & mobility
Target: Recovery and injury prevention.
1. Yoga or stretching (30 minutes)
- Promotes flexibility and provides relaxation.
2. Active relaxation (30 minutes)
- Easy cycling or swimming to keep the body moving.
Saturday: fitness training
Target: Increasing the boxing condition.
1. Circuit training (45 minutes)
- Combine exercises such as push-ups, planks, box jumps and medicine ball throws.
- 30 seconds work, 15 seconds rest, 3 rounds in total.
Sunday: Rest Day
Give yourself a break! Regeneration is crucial to improving your performance in the long term. Use the day to relax and recharge your batteries.
Viking Tip: For optimum success, we recommend a healthy, balanced diet. Protein shakes, amino acids, vitamins and minerals can be supplemented.
The right equipment for your training
The right tools make training even more effective! Visit our Branches in Bern and St. Gallen and take a look at our wide range of products Boxing equipment from boxing gloves and skipping ropes to fitness supplements to help you recover.
Conclusion
This Training plan is the key to your success in the boxing ring. Remember that every session counts and every training session helps you get closer to your goals. We are at your side as your training partner and look forward to your progress! If you have any questions or would like personalised advice, please contact us!
Get ready to take the next step in your boxing career. Together we are strong!
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