12 Week Boxing Training Program

written by admin
9

Welcome to the How to Box 12 Week Boxing Training Program. You've made an excellent decision and are about to start an easy to use and highly effective boxing workout. This program is primarily an introductory level boxing program that will help you learn the fundamentals and get in incredible shape in 12 short weeks.

Like all of the training programs on How to Box, it is not just exercises, but also stresses meal plans. One can exercise all they want, but unless you are eating right, the results you want will not appear. To that end, a meal planning program has been integrated into the training plan, however, it comes at an additional cost. Read why.

Instructions

To get the most out of this training program, follow these instructions:

  1. Print off the schedule below.
  2. Pick your starting date and then fill in the dates on this schedule so that it works with your schedule. You can move the rest days if required. This is the optimal placement of them, but if you want to put them back to back on a weekend, go ahead. Part of the reason people fail in their training is because they do not set aside the time required. Fill in the dates and commit to doing the assigned workout on that date. If you can, indicate date AND time.
  3. Bookmark this page.
  4. Come back daily, click on the appropriate day and print off the workout sheet.
  5. Do the workouts and eat according to the mealplans.
  6. At the end of each phase is a link to enter a progress report. Click it, fill in your measurements and it will automatically calculate your bodyfat. You can also enter a body picture if you wish. Then you can check your progress by visiting your account.

At the end of 12 weeks, not only will you know some basic boxing techniques, but you will be in incredible shape. I guarantee you will see results with this program. If you have any suggestions or questions, feel free to leave them at the end of this page. Additional resources including round timers and more can be found after the training plan down below. Enjoy.

Phase 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Week 1 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan Strength Training A - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan Strength Training B - Level 1 Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Week 2 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan Strength Training C - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan Strength Training A - Level 1 Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Week 3 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan Strength Training B - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan Strength Training C - Level 1 Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Add Progress Report
Phase 2
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Week 4 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan 3 Minute Drill Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan 3 Minute Drill Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Roadwork Roadwork
Week 5 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan 3 Minute Drill Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan 3 Minute Drill Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Roadwork Roadwork
Week 6 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 1 Mealplan 3 Minute Drill Mealplan REST Mealplan Boxing Skills B - Level 1 Mealplan 3 Minute Drill Mealplan Boxing Skills C - Level 1 Mealplan REST Mealplan
Roadwork Roadwork Add Progress Report
Phase 3
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Week 7 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan Intervals Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan Roadwork Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Plyometrics - Level 1 Medicine Ball - Level 1
Week 8 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan Roadwork Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan Intervals Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Plyometrics - Level 1 Medicine Ball - Level 1
Week 9 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan 3 Minute Drill Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan 3 Minute Drill Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Add Progress Report
Phase 4
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Train
Eat
Week 10 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Lower Body Circuit Plyometrics - Level 1 Roadwork Medicine Ball - Level 1 Upper Body Circuit A
Week 11 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Lower Body Circuit Plyometrics - Level 1 Roadwork Medicine Ball - Level 1 Upper Body Circuit B
Week 12 Date: Date: Date: Date: Date: Date: Date:
Boxing Skills A - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan REST Mealplan Boxing Skills B - Level 2 Mealplan Double End Bag Workout - Level 1 Mealplan Boxing Skills C - Level 2 Mealplan REST Mealplan
Lower Body Circuit Plyometrics - Level 1 Roadwork Medicine Ball - Level 1 Upper Body Circuit C Add Progress Report

Additional Resources

This program lasts for 12 weeks and is broken down into 4 x 3 week phases:
  1. Phase 1:  This part of the cycle creates the starting point for the other three.  This cycle will focus on building muscle, establishing the required level of aerobic fitness via moderate intensity interval training, light plyometrics, and begin training to increase anaerobic capacity.

  2. Phase 2:  During the next three weeks you will begin boxing specific workouts designed to utilize the muscles involved in boxing to the fullest extent possible.  This phase will have a heavy emphasis on leg and core development and will focus on developing any obvious weak points.  Anaerobic capacity will be increased allowing maximum repeated force output over sustained periods.  Between workout recovery will be emphasized and explosive strength and power will receive attention via moderate plyometrics.

  3. Phase 3:  High intensity training including hill/stair running and weighted plyometrics.  Boxing specific skills will predominate all workouts focusing on maximum explosive strength.  Anaerobic threshold will continue to be pushed and recovery between workouts will again be emphasized.

  4. Phase 4:  Maximal ballistic strength via high intensity plyometrics with a heavy emphasis on anaerobic threshold.  Boxing skills will be fine tuned and speed, agility, and explosive movements will receive extra attention.  Complex training will replace normal strength training.  Again, this kind of intensity requires an emphasis on between workout recovery ability.
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Average: 5 out of 5 (1 vote)
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melissa thaalesen's picture

wow...

Submitted by melissa thaalesen on Fri, 2007-10-05 17:18.
I was just curious if I was the only girl doing this? I hurt in places...I havent thought that I still had scince highschool.. It takes time...I know, but lets get this show on the road... I am going to start the 12 week program.....VERY EXCITED!!!
kristi's picture

wow...

Submitted by kristi on Tue, 2007-12-11 23:56.
nup, you're not the only girl! I'm doing the 12 week program and it's great. I've being doing boxing classes (workouts on the bag) for nearly 2 years and haven't had a much progress as i've had following this program. I've started sparring now...very humbling! Getting some good tips from this site tho...
sexiceecee's picture

i'm gonna follow this, i

Submitted by sexiceecee (not verified) on Tue, 2008-07-01 16:01.

i'm gonna follow this, i have a positive oulook knowing i will be good if i push myself to the limits...12 week programme here i come

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All the time he's boxing, he's thinking. All the time he was thinking, I was hitting him.
— Jack Dempsey

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