YOUR
COACH ANTHONY’S
5 DAY
BOXING PROGRAM
MONDAY - JAB DAY
ROUND 1: JAB ONLY
*THINGS TO FOCUS ON
-FULL EXTENSION FOR DISTANCE
-SNAPPING THE PUNCH
-BRINGING HAND TO THE CHIN
-FOCUS ON FORM, THROWING THE JAB
IN A STRAIGHT LINE
-ADD THE FOOTWORK DEPENDING
ON SKILL LEVEL
ROUND 3: JAB, SLIP INSIDE THE JAB
DRILL IF YOU’RE AN ORTHODOX: [ JAB THEN SLIP LEFT ]
DRILL IF YOU’RE A SOUTHPAW: [ JAB THEN SLIP RIGHT ]
SAME FOOTWORK PROTOCOL AS ROUND 2
COOL DOWN
-10 MIN JUMP ROPE
CORE: 1 MIN PLANK
-30 SECOND REST IN-BETWEEN - REPEAT 3X
BEGINNER - STAND IN FRONT OF THE MIRROR IN ONE SPOT
INTERMEDIATE - STEP FORWARD, STEP BACK, STEP LEFT, STEP RIGHT
ROUND 2: JAB THEN SLIP OUTSIDE THE JAB
-JAB THEN SLIP RIGHT [ ORTHODOX]
REPEAT THIS FOR THE WHOLE ROUND WITH FOOTWORK
*IF YOU'RE A BEGINNER DO IT STANDING IN THE SAME SPOT IN THE MIRROR
-JAB AND SLIP LEFT [ SOUTHPAW ]
REPEAT THIS FOR THE WHOLE ROUND WITH FOOTWORK
*IF YOU'RE A BEGINNER DO IT STANDING IN THE SAME SPOT IN THE MIRROR
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ROUND 4: MIX IN BOTH
IF YOU HAVE A HEAVYBAG BRING THIS SAME ROUTINE TO THE BAG
IF NOT START OVER SHADOW BOXING FROM ROUND 1
TOTAL 8 ROUNDS (REPEAT ROUNDS 1-4 X2)
EACH ROUND 3 MINS
45 SECOND REST
5 Day Boxing Program
1
TUESDAY - (1-2) DAY
-4 ROUNDS OF JUMP ROPE 3 MINUTE ROUNDS
-C.A. 25S
ROUND 1:
-25 JUMPING JACK'S
JAB TO THE HEAD CROSS TO THE HEAD
ROUND 2:
JAB TO THE HEAD CROSS TO THE BODY
ROUND 3:
JAB TO THE BODY CROSS TO THE HEAD
ROUND 4:
-25 PUSH UPS
-25 MOUNTAIN CLIMBERS
-25 SQUATS
-25 SIT-UPS
-REPEAT 4 ROUNDS
TOTAL 100
FREESTYLE THE 1-2
-REPEAT ON HEAVY BAG OR START
OVER SHADOW BOXING
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5 Day Boxing Program
2
WEDNESDAY - (1-2-3) DAY
4 ROUNDS OF JUMP ROPE (3 MIN ROUNDS)
25 PUSH UPS IN-BETWEEN THE ROUNDS
ROUND 1:
1-2-3 TO THE HEAD
ROUND 2:
1 HEAD 2 BODY 3 HEAD
ROUND 3:
1 HEAD 2 HEAD 3 BODY
ROUND 4:
FREESTYLE
REPEAT ON HEAVYBAG
OR START FROM
ROUND ONE SHADOWING AGAIN (TOTAL 8 ROUNDS)
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5 Day Boxing Program
3
THURSDAY - CONDITIONING DAY
(3 MINS EACH ROUND WITH A 1 MIN REST)
ROUND 1:
POWER 1-2 FOR 30 SECONDS,
NON STOP 1-2 FOR 30 SECONDS
& REPEAT FOR 3X
ROUND 2:
POWER 1-2-3 FOR 30 SECONDS,
NON STOP STRAIGHT PUNCHES
FOR 30 SECONDS, REPEAT 3X
ROUND 3:
POWER 1-2-3-2 FOR 30 SECONDS,
NON STOP STRAIGHT PUNCHES
FOR 30 SECONDS, REPEAT 3X
ROUND 4:
NON STOP 1-2 FOR THE WHOLE ROUND
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5 Day Boxing Program
4
FREESTYLE FRIDAYS
JUMP ROPE FOR 10 MINUTES
SHADOW BOX FOR 4 ROUNDS. FREESTYLE IT, BE CREATIVE
HEAVY BAG OR REPEAT SHADOW BOXING FOR 4 ROUNDS
100 PUSH UPS
100 SIT UPS
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5 Day Boxing Program
5
I hope you enjoyed this program and please if you don't have my other courses I highly recommend them as everything I create all
ties together.
Thank you for your support and good luck to you on your Boxing journey!
#Coach Anthony
#BoxingLife
www.coachanthonyboxing.com
Boxing Training Plan
6