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Many people ask me what sort of workout schedule I follow. My workout
schedule changes, of course. About a month before competition my schedule
gets very tight, though. I have tried different combinations and schedules.
I should be following this schedule very closely in 2003 a month before
a fight.
| Sunday |
|
| Morning |
Work at home. 3 rounds each: Ringside Cobra bag,
jump rope, tire jumps, tennis ball drill, weave, bob and duck
on the rope |
| Evening |
Run 3 miles, 150 lower and side abs, minimal weight
training: shoulders, chest, back, sauna, stretch |
| Monday |
|
| Morning |
Run 1 mile, sauna, stretch |
| Afternoon |
2 hours at Windy City Gym: stairs warmup, shadow
box, 150 upper abs, speed bag, double end bag, alternate sparring,
contact pads with Sam, six heavy bag variety combinations elbow
rehabilitation and strength training: wrist bends, curls and
ice |
| Evening |
1 mile warm-up, 1 mile sprints, 150 lower and
side abs, minimal weight training, sauna, stretch |
| Tuesday |
|
| Morning |
Chiropractic treatment: muscle stim, ultrasound,
massage, hanging abs, elbow strength-training, hands on chiropractic
treatment |
| Afternoon |
2 hours at Windy City Gym work on power or sparring |
| Evening |
1 mile warm-up, 1 mile sprints, 150 lower and
side abs, minimal weight training, sauna, stretch |
| Wednesday |
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| Morning |
Run 1 mile, sauna, stretch |
| Afternoon |
2 hours at Windy City Gym work on technique |
| Evening |
1 mile warm-up, 1 mile sprints, 150 lower and
side abs, minimal weight training, sauna, stretch |
| Thursday |
|
| Morning |
Strength Training with D-1 power lifting: squats,
deadlift, cleans, jerks, hanging abs, ladder drills, sprints |
| Afternoon |
2 hours at Windy City Gym work on defense, parry |
| Evening |
1 mile warm-up, 1 mile sprints, 150 lower and
side abs, minimal weight training, sauna, stretch |
| Friday |
|
| Morning |
Run 1 mile, sauna, stretch |
| Afternoon |
2 hours Windy City Gym work on boxing stance,
shadow box |
| Evening |
1 mile warm-up, 1 mile sprints, 150 lower and
side abs, minimal weight training, sauna, stretch |
| Saturday |
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| Morning |
Work at home. 3 rounds each: Ringside Cobra bag,
jump rope, tire jumps, tennis ball drill, weave, bob and duck
on the rope |
| Evening |
Run 3 miles, 150 lower and side abs, minimal weight
training, sauna, stretch |
My workout focus will be different for a professional career vs.
my amateur career. I look forward to being a professional boxer.
Many people over the years have told me that I have a more professional
(powerful) style, rather than amateur (multiple combinations). I
am anxious for the change in style and competition. I am hopeful
that my professional career will be even more successful than the
four good years as an amateur.
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