Boxers who are inactive or amateurs awaiting to go pro often hesitate to move forward in their boxing careers because of a lack of preparation, no coach, no prepared training program tailored for professional boxers, lost connections, or a combination of these factors. If you want to get back in the ring as a pro, here is a 6-week training program to get you ready to fight with KO Warrior Promotions.
Creating a six-week training program for a professional boxer involves a blend of strength, conditioning, technical skill development, and strategic planning. The focus will be on improving endurance, speed, agility, power, and technique. Here’s a detailed six-week plan, with each week broken into specific types of training:
Week 1: Foundation and Assessment
Monday:
- Morning:
- Roadwork (5 miles)
- Dynamic stretching
- Shadowboxing (3 rounds)
- Afternoon:
- Strength Training: Full-body circuit (squats, push-ups, pull-ups, deadlifts, planks)
- Technical Skills: Focus on footwork and basic combinations (4 rounds)
Tuesday:
- Morning:
- Interval sprints (10 x 100m)
- Core workout (Russian twists, leg raises, planks)
- Afternoon:
- Sparring (light, 4 rounds)
- Heavy Bag Work (6 rounds)
Wednesday:
- Morning:
- Roadwork (4 miles, medium pace)
- Mobility and flexibility exercises
- Afternoon:
- Strength Training: Upper body (bench press, rows, shoulder press)
- Technical Drills: Defensive moves (3 rounds)
Thursday:
- Morning:
- Interval training (15 minutes HIIT)
- Shadowboxing (4 rounds)
- Afternoon:
- Sparring (light, 5 rounds)
- Focus Mitts (4 rounds)
Friday:
- Morning:
- Roadwork (5 miles)
- Agility drills (ladder drills, cone drills)
- Afternoon:
- Strength Training: Lower body (squats, lunges, calf raises)
- Technical Skills: Combination drills (5 rounds)
Saturday:
- Morning:
- Long, slow distance run (6 miles)
- Core workout
- Afternoon:
- Heavy Bag Work (8 rounds)
- Speed Bag (4 rounds)
Sunday:
- Rest and Recovery
- Light stretching or yoga
- Mental training and visualization
Week 2: Building Intensity
Monday – Saturday:
- Follow a similar structure to Week 1 but increase the intensity and volume of each workout by 10-20%.
- Increase sparring rounds to 6-8 with moderate intensity.
- Add more complex combinations and defensive moves.
Week 3: Peak Endurance and Power
Monday:
- Morning:
- Roadwork (5-6 miles, varied pace)
- Shadowboxing (4 rounds)
- Afternoon:
- Strength Training: Explosive power (cleans, snatches, medicine ball throws)
- Technical Skills: Advanced combinations (5 rounds)
Tuesday:
- Morning:
- Interval sprints (12 x 100m)
- Core workout
- Afternoon:
- Sparring (moderate, 6 rounds)
- Heavy Bag Work (8 rounds)
Wednesday:
- Morning:
- Roadwork (4-5 miles)
- Mobility and flexibility exercises
- Afternoon:
- Strength Training: Upper body power (push press, weighted dips)
- Technical Drills: Defensive counters (4 rounds)
Thursday:
- Morning:
- Interval training (20 minutes HIIT)
- Shadowboxing (5 rounds)
- Afternoon:
- Sparring (moderate, 7 rounds)
- Focus Mitts (6 rounds)
Friday:
- Morning:
- Roadwork (6 miles)
- Agility drills
- Afternoon:
- Strength Training: Lower body power (box jumps, explosive lunges)
- Technical Skills: Combination drills (6 rounds)
Saturday:
- Morning:
- Long, slow distance run (8 miles)
- Core workout
- Afternoon:
- Heavy Bag Work (10 rounds)
- Speed Bag (5 rounds)
Sunday:
- Rest and Recovery
- Light stretching or yoga
- Mental training and visualization
Week 4: Skill Refinement and High-Intensity Training
- Monday to Saturday: Focus on refining skills, increasing sparring intensity, and perfecting combinations and defensive tactics. Reduce roadwork slightly to avoid overtraining.
- Sunday: Rest and Recovery
Week 5: Peak Conditioning and Strategy
Monday – Saturday:
- Increase sparring to full-intensity sessions (8-10 rounds).
- Focus on fight strategy, simulating fight scenarios.
- High-intensity interval training and technical drills.
- Strength training for maintenance and explosive power.
Sunday:
- Rest and Recovery
Week 6: Tapering and Final Preparations
Monday – Wednesday:
- Monday: Moderate intensity workouts focusing on maintaining sharpness without over-exerting.
- Tuesday: Light sparring (4-6 rounds) and technique work.
- Wednesday: Final strength session focusing on explosive movements and mobility.
Thursday – Saturday:
- Thursday: Light workout with focus mitts, shadowboxing, and light bag work (3 rounds each).
- Friday: Very light workout, focusing on stretching, visualization, and mental prep.
- Saturday: Rest completely, stay hydrated, and ensure optimal nutrition.
Sunday (Fight Day):
- Warm-up routine to stay loose.
- Mental preparation and visualization.
- Stay hydrated and follow pre-fight nutrition plan.
Additional Tips:
- Nutrition: Follow a diet plan that supports intense training, with a focus on lean proteins, complex carbs, healthy fats, and plenty of hydration.
- Recovery: Ensure adequate sleep, active recovery sessions, and consider professional massage or physiotherapy as needed.
- Mental Training: Incorporate visualization, mindfulness, and strategic planning to prepare mentally for the fight.
This program is a general guide and should be tailored to the specific needs and progress of the individual boxer.
6-Week Pro Training Camp Offered by KO Warrior Promotions
KO Warrior Promotions is offering 6-week training camp packages for boxers in the following locations:
- Straight Jab Boxing – Passaic, New Jersey, USA
- Club de Boxeo Sinuano – Monteria, Colombia
- Cogollo Boxing – Sahagun, Colombia
- Orlando, Florida, USA
- Campeche, Mexico
- Santiago, Dominican Republic
- Ponce, Puerto Rico
- Escuela de Boxeo Havana – Havana, Cuba
Unleash your inner champion with KO Warrior Promotions’ exclusive 6-week training camp packages! Whether you’re in the USA, Latin America, or the Caribbean, we have a premier boxing facility ready to elevate your skills. Train at Straight Jab Boxing in Passaic, NJ, or immerse yourself in the rich boxing culture at Club de Boxeo Sinuano in Monteria or Cogollo Boxing in Sahagun, Colombia. For sun-soaked training, choose our Orlando, FL location or head to the vibrant training grounds of Campeche, Mexico. Experience top-tier coaching in Santiago, Dominican Republic, Ponce, Puerto Rico, or the renowned Escuela de Boxeo Havana in Cuba. Our camps offer world-class trainers, state-of-the-art equipment, and a rigorous program designed to transform your boxing abilities. Don’t miss this chance to train like a warrior—contact KO Warrior Promotions today and start your journey to the top of the boxing world!