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Your weekly split, or training schedule, organizes the individual parts of your training. Assign specific days for cardio workouts, agility and combination drills, weight training, and active rest activities. Your routine could look like this: Monday: Slow long distance run, boxing workout (foot and combination drills). Tuesday: Upper body weight training (such as 4-5 sets of 15-20 push-ups and sit-ups, 2 sets of 10 pull-ups, or a circuit of upper body resistance weight training machines). Wednesday: Rest (optional: yoga, Tai Chi, or light aerobic activity). Thursday: High intensity interval runs, boxing workout (foot and combination drills). Friday: Slow long distance run, lower body weight training (such as 3 sets of 5 weighted squats, 3 sets of 10 to 15 weighted calf raises, 2 sets of 20 weighted lunges, or a circuit of lower body resistance weight training machines). Saturday: High intensity interval runs, boxing workout (foot and combination drills). Sunday: Rest (optional: yoga, Tai Chi, or light aerobic activity). On your weekly split's boxing days, start with jumping rope for 3 sets of 3 minutes to warm up. Perform 4 sets of 2 minute foot drills (4 sets each of left, right, forward, backward, box, and circle foot drills). Do 5 rounds of combination drills at 3 minutes per round, then cool down with another jump rope routine. You can do 1 combination per round (1-2-3 for an entire round and 1-3 for another whole round), or mix up multiple combinations in a single round. Rest less than 30 seconds between activities. Build your endurance by running for as long as you can. If you're in great aerobic shape, you might be able to go 90 minutes. If you're not used to long distance runs, start with light jogging for 20 minutes. Your pace shouldn't be too intense. The Talk Test is a good way to gauge your run's intensity. You should be able to use complete phrases, but have to take a deep breath between phrases. If you're too winded to speak, your pace is too intense. If you don't have to take deep breaths, you should run harder. High intensity interval training involves alternating periods of intense running with active recovery. Warm up by jogging lightly for 5 minutes, then run at about 90 percent of your maximum speed for 1 minute. Actively recover by jogging for 2 to 3 minutes, then do another 90 percent interval. Include 6 to 8 seconds of intense sprints in your 90 percent intervals. Do 20 minutes of interval training, including 5 minutes of easy jogging to cool down. Add variety to your routine with 1 to 2 hours of an aerobic activity, such as swimming, cycling, rowing, or hiking. You can do an aerobic activity instead of a run or do one on an active rest day. An active rest day is incorporated in weekly splits to stimulate the recovery process. It gives you a break from more intense workouts, but helps you stay in gear for your next day of training. In addition to cardio, agility, and combination drills, include strength training workouts at least 2 days per week. Perform upper body, core, and lower body exercises, including push-ups, sit-ups, pull-ups, squats, lunges, and calf raises. Focus on 1 section of your body per day, such as upper body on Tuesdays and legs on Thursdays. or Tai Chi on active rest days. In addition to swimming and other aerobic activities, yoga and Tai Chi are excellent active rest options. They can help you sharpen your focus, develop breath control, and improve flexibility. Find a local yoga or Tai Chi studio, take classes at your gym or YMCA, or look online for instructional videos. If possible, use resistance exercise machines at home or the gym. Boxers train at a high level, so ask your doctor if a routine that involves intense aerobic exercise is right for you. It's especially important to talk to your doctor if you have a history of heart, bone, joint, or other medical issues. Don't push yourself beyond your limits, and decrease intensity if you're just starting to train. For example, instead of doing 5 rounds of combination drills, do 3 rounds and take a longer break between each set. Do 20 minute long slow distance runs instead of 90 minute runs, and 7 to 12 minutes of high intensity interval training instead of 20. If you're more advanced, do multiple activities in a single day, such as a slow long distance run and boxing drills on Mondays. If you're a beginner, do a single activity per day. Additionally, if you don't need to actually box or practice combinations, substitute boxing days with a weight training day and aerobic activity day.
Schedule your training exercises in a weekly split. Do 5 rounds of combination drills and foot drills on boxing days. Do a slow long distance run 1 to 2 times per week. Include 2 days of interval training in your workout routine. Add an aerobic activity to mix up your cardio routine. Include strength training in your routine. Do yoga Consult your doctor before starting an exercise program. Tailor your training schedule to your abilities.