FIGHTERS 8 WEEK
TRAINING PROGRAMME
3 D AY S P E R W E E K : M O N D AY - W E D N E S D AY - F R I D AY
WEEK 1
Shadow Boxing
3 x 2 mins
Punch Bag
3 x 2 mins
Sit Ups / Ab Crunch
20 x 2 sets
Press Ups
20 total
2 Mile Jog
in your own time
WEEK 2
Skipping
3 x 2 mins
Shadow Boxing
4 x 2 mins
Punch Bag
4 x 2 mins
Ab Crunch
30 x 2 sets
Press Ups
25 total
2 Mile Jog
in your own time
WEEK 3
WEEK 4
3 Mile Run
Shadow Boxing
6 rounds
Pad Work
Hook & Jab
3 x 2 mins
Bag Work
6 x 2 mins
50 Squat Thrusts
50 Crunches
30 Press Ups
Skipping
6 x 2 mins
3 Mile Run
Shadow Boxing
6 rounds
Pad Work
Hook & Jab
3 x 2 mins
Bag Work
6 x 2 mins
50 Squat Thrusts
50 Crunches
30 Press Ups
Skipping
6 x 2 mins
Sparring
3 x 2 mins
WEEK 5
WEEK 6
WEEK 7
WEEK 8
3 Mile Run
with Sprints
Skipping
6 x 2 mins
Shadow Boxing
6 x 2 mins
Pad Work
3 x 2 mins
Sparring
4 x 2 mins
Groundwork
Crunches
Press Ups
Pull Ups
4 Mile Run
with Sprints
Skipping
6 x 2 mins
Shadow Boxing
6 x 2 mins
Pad Work
3 x 2 mins
Sparring
4 x 2 mins
Groundwork
Crunches
Press Ups
Pull Ups
4 Mile Run
Skipping
6 x 2 mins
Bag Work
6 x 2 mins
Shadow Boxing
6 x 2 mins
No Sparring
Pad Work
8 x 2 mins
Groundwork
2 Mile Run
Skipping
3 x 2 mins
Pads
6 x 2 mins
Shadow Boxing
6 x 2 mins
Bag Work
6 x 2 mins
Sparring Finished
Groundwork
Groundwork to include: Core Training - Crunches, Leg Raises, Full Plank, Side Plank,
Press Ups, Squat Thrusts / Burpees, Pull Ups - Wide & Narrow Grip
Sprint Work at Track - 50 & 100 Metre Sprints