Construction of the training process of boxers in the annual training cycle. Cuban boxers training 1 5 hour boxer training schedule

Taken from the Internet. The original source was not found.

Champion training is the best that exists in the world of boxing theory and methodology. If the fights of the best boxers can serve as an excellent teaching aid on boxing tactics, then the training programs of champions are excellent teaching aids on the general and special physical training of a boxer. Of course, not everyone can become a world boxing champion. But any boxer - from beginner to master - can afford to train as dedicatedly and persistently as the best of the best - the world professional boxing champions.

The article “Training of Champions” presents individual training programs for world stars of the professional ring: Dempsey, Tani, Ali, Foreman, Norton, Bruno, Tyson, Holyfield, Lewis, Bird, Valuev, Jones, Tarver, Vargas, Wright, De La Hoya, Mayorga , Morales, Benn, Eubank, Hamed, Barrera, Tszyu, Hatton, etc.

Training mode Jack Dempsey while preparing for the fight with Willard:
Rise at 6 am
Run 7-10 miles (11-16 km)
Hot and cold shower
Massage
Breakfast, meat and vegetables
Nap
Sprints, a few miles
Training in the gym, sparring (everyone who paid $2 could see it)
Sprints
Dinner
Rest

Gene Tunney said that he ran 10 miles several times a week, a lot of walking and exercise, plus work in the boxing gym was enough to keep the "modern boxer" (1927) in good shape. Fleischer writes: "It is well known that modern fighters do not train as hard. This is probably one of the main reasons why longtime boxing fans insist that modern fighters are no match for the best fighters of the past."

In order to go a distance of 40 or more rounds and throw as many or more punches per round as fighters in today's fights, plus withstand much tougher conditions when no one stopped fights due to closed eyes and torn ears, boxers performed a huge amount of work and we trained almost all day. Bob Fitzsimmons ran 30-kilometer marathons; The day before the match with Fitz, Corbett ran 13 km in the morning, 6 in the afternoon, did an hour of shadow boxing, played two games of handball and worked out for an hour in the gym. To maintain a good pace, the cross-country racers ran behind the galloping horse.

As now, with long breaks between fights, fighters gained weight, only they worked much harder to lose weight and get into shape. For example, for the fight with Jack Johnson, which was supposed to last 45 rounds, Willard trained from November to April, dropping from 320 (Valuev’s weight), according to Fleischer.
With the transition to “short” fights, training methods changed. The training became less strenuous, with Tunney and Dempsey running "only" 10 miles a day, but they did not gain excess weight between fights. While running, it was recommended to carry a cane or squeeze tennis balls to develop the hands. Cross-country athletes usually ran with a coach; Tunney, for example, had Olympic marathon winner Johnny Hayes as his physical training coach. Fighters usually did interval work and hurdles were also very common. After cross-country, the standard exercises were pull-ups and/or simple tree climbing.

The fighters engaged in traditional hard physical labor to develop strength and endurance: they cut wood, carried logs, Dempsey dug ditches before the fight with Willard, Benny Leonard plowed a field on a farm, and Fitzsimmons worked as a blacksmith.
Traditional work was going on in the hall
stretching, shadowboxing using a resistance band, jump rope (Johnny Dundee, for example, jumped 2,000 times without a single failure, and heavyweight Jeffries jumped 1,500-2,500 times in each training session), trapping on a pneumatic bag, working on a bag (Dempsey's bag weighed 100 pounds , 45 kg, like standard bags now), sparring (in preparation for the fight, Dempsey sparred 10-20 rounds a day), medicine ball exercises, floor exercises
push-ups, press, etc.
In order to avoid cuts, the fighters wiped their faces with saline solution or alcohol (Philadelphia Jack O'Brien wiped his face with alcohol at least 20 times a day). In addition, the sparring was without helmets and the fighters worked a lot on close combat and trained to enter the close range correctly , avoiding cuts from head collisions.

Daily regime Muhammad Ali

What time did you get up in the morning? Very early, around half past five in the morning, we went for a run.
Have you stretched before your morning run? Yes a little.
How long did you usually run?
About 6 miles, which took about 40 minutes (I always run in combat boots).
What did you do after the run? A few exercises, stretching, and home to shower.
What did you eat for breakfast? Natural products, orange juice and water.
What did you do after breakfast? I was always busy with meetings and communicating with the press. I loved communicating with people.
What time did you arrive at the gym? At 12.30.
What time did you leave the hall? At 15.30.
What did you do after training? Massage, then shower. Then, perhaps, I spoke with television journalists, “went out in public,” then ate.
What did you have for lunch? I always ate well: chicken, steak, green beans, potatoes, fruit, juice and water.
What did you do after lunch? I liked to go for a walk and watch TV.
For dinner, chicken, steak, vegetables and fruits, juice, water.
What time did you go to bed? Depending on how I feel.
Which exercise did you like best?
Shadow boxing and jump rope work. In general, I really enjoyed working in the gym.
How many days a week did you train? Six days.

Muhammad Ali training program

WARM-UP
A FIGHT WITH A SHADOW
HEAVY BAG
SPARRING
EXERCISES ON THE FLOOR
bending to the sides
body turns
Jumping on your toes to warm up (15 minutes total)
work on movements and speed of strikes: 5 rounds of three minutes (after each round a break of 30 seconds)
6 rounds of three minutes, work on endurance and combinatorics of strikes (after each round there is a break of 30 seconds)
increasing sparring time as the training cycle progresses
total execution time 15 minutes (total number of repetitions of all exercises 300)
lifting the body from a lying position with alternating lifting of the knees ("riding a bicycle")
lifting the body from a lying position
leg raises
WORK 9 minutes (after exercise, rest 1 minute)
ON A SPEED PEAR
ROPE
SHADOW FIGHTING
20 minutes (when working with a skipping rope, Ali always moved around the hall: forward, backward, in a circle, mixing different movements, never jumping in one place). Dundee says standing in one place is bad for the heart.
1 minute, at an easy pace or half step with simultaneous execution of strikes
Ali never used weights in his training

Daily regime George Foreman

Rise: at 4.15 am.
Have you stretched before your morning run? Yes, I did stretching exercises for all the pelvic muscles.
How long did you usually run? Approximately 3-8 miles, depending on the stage of the training program.
He comes to the hall at 1 o'clock in the afternoon. Leaves at 15.30.
Goes to bed at 10.30 pm.
Which exercise did you like best? I loved all the exercises.
How many days a week did you train? For six days, Sunday was a day off.

George Foreman training program

WARM-UP
A FIGHT WITH A SHADOW
SPARRING
HEAVY BAG
WORKING ON A SPEED BALL
WORKING WITH A PEAR ON STRETCHES BETWEEN THE FLOOR AND CEILING
A FIGHT WITH A SHADOW
20 minutes of stretching exercises for all muscles of the body
3-9 rounds for three minutes (after each round a break of 30 seconds), after every three rounds change partner
3 rounds of three minutes (after each round there is a break of 30 seconds)
EXERCISES ON THE FLOOR
COMPLETING THE TRAINING
250-300 body lifts from a lying position
250 leg raises
stretching exercises (30 minutes in total)
shower and rest

Daily regime Ken Norton

When did you get up? 4.15 am.
Did you stretch before running? Yes, full stretch.
How long did you run? From 3 to 8 miles, depending on the stage of preparation for the battle.
What did you do after the run? I lay down for 15 minutes, then shower and eat.
What did you eat for breakfast? 9 eggs, 7 pieces of bacon, 8 pieces of toast, a bowl of cereal, 2 glasses of orange juice and two glasses of milk.
What did you do after breakfast? I would go for a 3 mile walk, come home and sleep.
When did you come to the hall? At one P.M.
When did you leave the hall? At 3.30.
What did you do after training? I gave my body a rest and relaxed.
What did you have for lunch? I ate around 5:30. Two large steaks, beans and lots of vegetables.
What did you do after lunch? I loved watching films, as well as recordings of my future opponent's fights.
When did you go to bed? At 10.30.
What was your favorite exercise?
All.
How many days a week did you train?
6 days, Sunday closed.
Did you have a job before you won the world title?

Ken Norton training program

Warm-up
20 minutes of stretching of all parts of the body Shadowboxing
3 rounds Sparring
3-9 rounds with 3 sparring partners, depending on the stage of preparation. Pear
3 rounds Pneumatic bulb
3 rounds Pneumobag on stretch marks
3 rounds Shadowboxing
3 rounds of floor exercises
250-300 body lifts
250 leg raises
stretching (30 minutes total) End of workout
Shower, rest

Training program Frank Bruno

Frank was up at 6am for his 6:30am run.
Before his run, he did a full stretch, which took about 15 minutes. I usually ran 5-6 miles. The route included several hills, I accelerated up and slowed down at the top.
After running, I always jumped rope for 6 minutes, followed by stretching and calisthenics. Next, George Francis made me jump into a pond.
For breakfast I ate fruit juice, cereal, fruit and yogurt, and drank a lot of water. After breakfast I went for a walk and then went to bed. I also participated in charity events and promotions. Then I had a midday snack.
Around 2:30 I went for a pre-workout massage.
He left the hall at 5.30. I always finished with a massage, then a shower, and went home for dinner.
For lunch I always ate healthy, nutritious food: chicken, rice, vegetables, pasta, fruit, lots of water. It is very important to have a balanced diet.
After lunch I liked to go for a walk, then I watched TV or read. I also love music.
Went to bed at 10.
I trained 5 days a week, plus a light jog on Saturday morning. I had a day off on Sunday.
- Did you have a job before you won the world champion title?
- Some. I worked as a bartender at a bingo hall.
Frank Bruno's workout:
Warm up. - 15-20 minutes of stretching of all parts of the body
A fight with a shadow. - 3 rounds, work on combinations
Pear. - 4 rounds (Frank sometimes replaced the punching bag with sparring)
Paws. - 3 rounds, practicing combinations or learning new ones
Pneumatic bulb. - 3 rounds
Exercise bike. - 18 minutes (listening to the player)
Exercise equipment. - Seated chest press, from the shoulders, fast pace
- Cable trainer, arm abduction, fast pace
- Light weights, high reps at a fast pace
- Cable trainer, seated chest row
- Seated shoulder press, fast pace
Abdominal exercises. - 100 tilts
- 3 x 20 leg raises with medicine ball
- 3 x 20 medicine ball abdominal drops
- Raising the body with standing up
Neck. - Frank hangs weights on a special head strap, then raises and lowers his head.
End of training.
- Walk around, drink water, get a massage.

Daily regime Mike Tyson

Monday - Saturday are "working" days, weekends are days off.
So, the daily training regimen:
5 a.m.: Wake up and run three miles.
6 am: Mike returned home, took a shower and went to bed to get some sleep
10 a.m.: wake up, breakfast steak and pasta (Italian pasta) and fruit juice (orange)
12 noon: Mike goes to the ring and does 10 rounds of sparring.
2 o'clock in the afternoon: for lunch the same as for breakfast
4 pm: Ring work including bag work, heavy bag last, shadow boxing and exercise bike
5 pm: Mike did 2,000 sit-ups, 500-800 dips, 500 push-ups, 500 reps of 30kg shrugs, followed by 10 minutes on the neck. Exercises up to the neck were done for 10 approaches - respectively 200 lifts, 25-40 on uneven bars, 50 push-ups, 25-40 on uneven bars, 50 shrugs, and then again.
<Шраги (shrugs) - это упражнение на развитее трапецивидных мышц. Выглядит как пожимание плечами. Делают со штангой, гантелялми, на блоке">
<Хотя: как отметил, Ramon, если взять все упражнения выше, то Тайсон делал 2000+500+500+500=3500 повторений, плюс 10 минут на шею. Рекорд по подъемам туловища за час - 2201, установлен 3 июня этого года, до этого рекордсменом был какой-то индус с результатом в 1448 раз">
7 pm: for dinner what is for lunch (Mike is not a foodie)
8 pm: exercise bike again, 30 minutes.
9-30: TV and crib
Mike did this in 10 quick cycles: 200 squats, 25-40 get-ups, 50 presses, 25-40 get-ups, 50 shrugs. And so 10 times. And also 10 minutes of neck swaying.
At this rate, by the age of 20, he was already able to do 2,000 squats in 2 hours.
Mike carried out neck training, in principle, like that of wrestlers, that is, more precisely, he used one of the elements of wrestling training, since in wrestling there are several types of neck exercises. Mike did a bridge without arms with a steady swing on his head.
Mike used a variety of training bags: for example, a small teardrop-shaped bag with sand that oscillated in front of Mike and he had to make constant inclines to avoid touching the slip-bag.
Mike hit the heavy bag last, the bag constantly swayed (if it stopped, then Mike swayed it), that is, without stopping it, he punches certain series, hits hard, quickly, as expected, very quickly returns his hands and immediately after the series makes body dodges , all this in constant movement around the pear.
Rooney: Mike's punching power was developed by hitting heavy bags for a long time, before turning pro he was hitting a 350 pound bag 84 inches high, but he injured his hand a few weeks later and we never used that bag again.
(Cas said that the weight of the bag increased and Mike’s striking power grew)
Everyone knows that Mike used a digital strike designation system in training and in battles. This system was developed by Cus D'Amato. Its essence is that the boxer works like an automaton, he does not need time to think about names, only numbers, and the boxer becomes a machine. When Damato trained Puerto Rican Jose Torres, he developed a striking training tool called the Willie Bag, after Willie Pastrano, whom Torres defeated in a title fight. Willie was made from five mattresses wrapped around a frame. On the front of the mattresses, a profile of a person was drawn, on which the zones that were the target for strikes were indicated; the zones have a digital designation:
1-left hook to the jaw
2 right hook to the jaw
3-left uppercut
4-right uppercut
5-left hook to the body
6-right hook to the body
7-jab to the head
8-jab to the body
It should be noted that these numbers indicated zones, not strikes. That is, 2 - can be either a right hook, a right straight or a cross, etc.
Cus recorded his commands with combinations of numbers on tape, and the fighter listened to them and threw combinations. During a fight, the trainer could always easily tell the boxer how to hit, quickly and effectively. For example: 1,1,1,1,1,1,1.
Rooney is in command of the parade:
This mode is given for Mike, who was trained by Cass and Rooney.
Under Rooney, Mike didn’t particularly work with iron; he did strength exercises three times a week and usually after training.
Rooney said: Mike never touched the scale (iron) when I was with him. If he worked with them he would become much slower, you can't get faster hands than Ali by working with weights.
After Rooney, Mike worked with iron regularly. He does the bench press very quickly, one might say explosively.
Squats are also smooth without pauses.
I also read somewhere, I don’t know whether to believe it, that Tyson’s brother was about 196 cm tall and his father was also very tall. Cus knew about this and forced young Mike to run with 50 pounds on his back in the morning, because he did not want Tyson to grow, because he believed that his style and height were perfect for each other" Shuba.

Mike Tyson's post-prison daily routine

Rise: at 9 o'clock in the morning.
stretching before your morning run? No never.
Runs 5-7 kilometers over rough terrain.
He comes to the hall at 2 o'clock in the afternoon. Leaves at 4.
Goes to bed at 9.30 pm.
Favorite exercise - I really like practicing punches and sparring.
How many days a week does he train? Six.

Mike Tyson's post-prison training program

A FIGHT WITH A SHADOW
4 rounds of three minutes (30 seconds break between rounds)
FEET WORK 6 rounds of three minutes (30 seconds break between rounds)
SPARRING
WORKING WITH A PEAR ON STRETCHES WITH M1 FLOOR AND CEILING
JUMPING ROPES
in the weeks leading up to the fight, Mike devotes more time directly to sparring, gradually increasing the number of rounds from 3 to 12 for three minutes each (a break of 30 seconds between rounds)
9 minutes, followed by a 30 second break
20 minutes (at the end of the exercise there is a 1 minute break)
HEAVY BAG 6 rounds of 3 minutes (30 seconds break after each round)
WORKING ON A SPEED BALL
5 minutes (after work break 30 seconds)
EXERCISES ON THE FLOOR
COMPLETING THE TRAINING
5 sets of 20 push-ups (30 seconds break between sets) 15 sets of 20 sit-ups and; lying position (30 seconds break between sets)
massage, shower, drink water

Circuit training method for boxers, training in the USSR

As a result of several tests to determine maximum speed and quickness, we can talk about a way to improve the speed and strength indicators of each boxer. A technique is selected individually for each boxer. Measuring indicators during training allows you to adjust the methodology itself so that its effectiveness is maximum.

When it comes to increasing the speed-strength component of a boxer, the circuit training method is considered very effective.

The fact is that circuit training allows you to develop strength, speed and endurance not separately - but as a complex manifestation: strength endurance, speed-strength endurance and speed-strength.

What is this method?

Senior teacher of the Boxing Department of the State Central Institute of Physical Education Vsevolod Grigorievich Cherny, Honorary Master of Sports of the USSR, explained the main essence of the method.

“The external sign of this form of training is that it is carried out, as it were, in a circle, in almost any gym or ordinary hall, sports ground. If there is a minimum number of sports equipment, a number of stations are outlined, that is, places where exercises are performed. The number of stations depends on the number of students. Boxers must go through all stations in sequence, completing the assigned exercises. The material for improving the means of general physical training, in the general preparatory period, is practically simple and not complex exercises of basic or auxiliary gymnastics. As training increases, exercises in terms of the method of execution and the nature of the efforts developed should be as close as possible to special exercises. This is due to the fact that as qualifications increase, the transfer of training from general exercises to special ones changes. Alternating impact on those muscle groups of the boxer that are involved in the technique of movements during a fight: shoulder girdle, legs, body.”

Let's consider the purpose of the main authorities

3.Bending the torso from a lying position (press on the floor)

Helps strengthen the abdominal muscles, mobility and flexibility of the lumbar spine. The sharp transition of the abdominal muscles from relaxation to tension increases resistance to shock. The tilt should be combined with a sharp exhalation in the final position.

4. Exercise with a barbell - throwing the barbell forward while standing

Used to develop explosive strength and speed of work of the muscles of the arms, upper shoulder girdle and back. The weight of the projectile depends on the weight and fitness of the boxer. The barbell is held with your fingers at chest level. An initial powerful volitional and muscular tension is required - an explosion. The exercise is distinguished by distinct muscle-motor sensations.

5. Depth jumps (jumping on a bench + shadow boxing)

Develop explosive strength in the leg muscles. The most important thing is the moment of repulsion after landing. The time your feet touch the floor should be minimal. And the height of the jump after take-off is maximum.

6. Medicine ball exercise (throwing a heavy ball forward from the shoulder into the wall)

Serves to develop explosive strength and speed of work of the muscles of the arms, upper shoulder girdle, back, pelvis, legs and improve their coordination relationships. The athlete’s movements should be as close as possible to boxing. The exercise develops a valuable ability for a boxer to instantly transition from tension to relaxation, and vice versa.

7. Somersaults

They are an effective means of increasing the vestibular stability of boxers and mastering the ability to maintain stable dynamic balance. Without this, his actions in the ring will be ineffective, and he himself is more vulnerable to an opponent’s blow.

8.Exercise with a floor bar (pushing forward with one hand, a vertical bar)

Develops strength endurance of the arms and muscles of the lateral surface of the body. This exercise should be performed in the starting position of a boxing stance, for both the left and right hands. When performing, an initial powerful acceleration is required; it is important that the movement begins without a swing.

9. Jumping over a goat

Here, coordination of movements is improved, the ability to accurately measure movements in terms of their strength, speed, direction, and amplitude develops. The unusual position of the body in space and the speed of their changes when jumping contribute to quick orientation in combat conditions.

10. Exercise with a sledgehammer

Under the influence of impact movements, the muscles acquire elasticity, the mobility of the arm joints improves, the wrists become stronger, and the strength of the hand increases. The blow is combined with a sharp exhalation, and therefore with the movement of the respiratory muscles, which helps in staging the boxer’s breathing, and also develops the ability to concentrate efforts at the moment of the blow.

To check the optimal load, after every three minutes of pure work on apparatus, a one-minute break is given, during which the trainee’s pulse rate is determined. If the load is optimal, then the pulse rate should correspond to the pulse value of a boxing match - that is, 120-140 beats per minute after three minutes of work. 160-180 beats after 6 minutes. 200-220 beats per minute after 9 minutes of operation. If the heart rate does not meet the requirements, then the trainer must optimize the load by changing the intensity of the exercises at the station.

In Soviet times, there was no workout movement yet, or rather something similar already existed: our fathers went to work out on horizontal bars, parallel bars in schoolyards, on sports grounds (the open-air gym in Hydropark arose precisely on the initiative of ordinary people who brought junk iron there from all factories). At that time, for example, there was no equipment for kangaroo pro workout, and everything had to be done on our own.

This training method is also applicable in the pre-competition period. Using the structure of circuit training, including specific exercises, you can successfully improve special strength qualities. The principle of training does not differ from that used in the preparatory period.

The circuit training includes the following stations:

1.Pneumatic bulb

After the blow is struck, the bag hits the platform and moves quickly and rhythmically. With the help of this projectile they develop rhythm, speed and accuracy of striking, and speed endurance. Here you can improve both direct and side impacts.

2.Heavy bag

Exercises in hitting the bag develop strength, the ability to strike in a continuous combination, as well as special endurance when striking at a fast pace for a long time. On heavy bags it is better to improve your blows from below.

3.Hanging bag

The pear can be filled with sand with sawdust, peas, water - this determines the weight and capabilities. On this projectile, all types of strikes are improved, their accuracy and speed, a sense of distance, and the ability to correctly differentiate efforts in the final position of the strike are developed.

4.Lightweight bag

On smaller diameter bags, side kicks are improved. The technique of applying them differs significantly from the technique of hitting from below and straight. Other muscle groups are involved in the movement. Therefore, it is necessary to pay special attention to the correct application of side impacts.

5.Movement

At this station, the coordination of the movement of the legs, the speed of their movement, the ability to sense the subtle sensation of transferring body weight from one leg to the other are improved, and stability is increased, which is very important when conducting attacking and counterattacking actions.

6.Wall pillow

The main projectile for practicing strong, accentuated strikes. Due to its immobility, it allows you to develop a specific feeling of impact, maximum concentration of effort at the moment the glove touches the target. Here it is most advisable to strike directly.

7. Exercises with dumbbells (air work with dumbbells)

It is important to monitor the correct striking technique. An explosive nature of the work is required. Strikes must be delivered with maximum initial acceleration, but without swinging.

8. Dives

During the fight, the boxer is influenced by a complex of accelerations that arise due to the variety of motor activities. These accelerations affect the athlete's vestibular apparatus. This exercise just increases the special vestibular stability of the boxer.

9.Floor bag (or stretch bag)

On this projectile they improve in delivering direct and lateral blows. The sense of distance, coordination of movements, rhythm, speed and accuracy of striking are well developed.

The emphasis during the circuit training itself is to make high speed while passing the “stations” but at the same time monitor the correct technique.

What is the methodological basis of circuit training?

The great advantage of circuit training is the simulation of a fight, since here the alternation of rest and load is repeated, and is dosed in the order necessary for a particular athlete, i.e. develops missing qualities.

Work at the station alternates with rest intervals, the so-called interval exercise. The time of work at the station, and the time of rest, depends on the overload of sports training. So, for example, at the beginning of the general preparatory period, the work time at stations can be up to three minutes, and rest intervals up to one minute. As fitness increases, the intensity of exercise increases, and the time of rest and work is significantly reduced.

You can use an already known scheme: at the end of both the general preparatory and pre-competition training periods, a three-round boxing match is simulated. The operating time at stations is 20 seconds, the transition from station to station is 10 seconds. Three minutes of pure time. 9 stations will be completed, followed by a one-minute rest and the cycle repeated twice more. Thus, the entire circuit training takes 15 minutes.

Cuba has always been famous for its strong boxers. The names Teofilo Stevenson and Felix Savon are known throughout the world. Soviet trainers played an important role in the development of Cuban boxing: Andrei Chervonenko and Vasily Romanenko, who were sent to Liberty Island - they shared the experience of the Soviet boxing school.

After a certain time, Cuban boxers took the leading positions in the international amateur ring. When preparing for important competitions, the first team coaches provided such daily training plan for Cuban boxers.

Training plan for Cuban boxers by day

1st day, Monday. 16-18 hours. In the hall. Warm-up - various gymnastic exercises, easy running, jumping on one leg - 25 minutes. Shadowboxing - 5 min. Special physical training (SPP) - work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks; 2 rounds of 4 min. with a minute break. Strength and simulation exercises. Gymnastic and relaxation exercises - 12-15 min. Duration of training - 85 minutes.

Day 2, Tuesday. 6 o'clock 45 min. General physical training (GPP) and SPP. Light warm-up run along the stadium track with various exercises, shadow boxing - 25 min. Cross running at the stadium - 20 laps (8 km). SFP - work on apparatus - 4 rounds of 1 min. 30 sec. with minute breaks; 3 rounds of bag work and 1 round of wall pad work. Gymnastic and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 30 minutes - 18 hours Technical and tactical training (TTP) and SFP. Work on apparatus 7 rounds of 1 min. 30 sec. with minute breaks. TTP - practicing technical positions with a partner - 3 rounds of 5 minutes each. with minute breaks; 2 rounds of 5 min. - strength exercises (hitting a car tire with a wooden roller). For some athletes - paws, equipment. Gymnastic exercises, shadow boxing, relaxation exercises. Duration - 85 min.

Day 3, Wednesday. 6 o'clock 30 min. - 7 hours. Exercises, various gymnastic and athletic exercises in a city park.
12 o'clock GPP and SFP. Warm-up exercises and easy running - 17 laps of 400 m (7 km). Work with projectiles - 3 rounds of 1 min. 30 sec. with minute breaks. Gymnastics and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 25 min. SFP and TPP. Work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks. Training training fight - 3 rounds of 5 minutes. with minute breaks. Against a straight left to the head, a straight right to the body, a left uppercut to the body and a straight right to the head. Or a straight right to the body, a left uppercut to the body, etc. - 3 rounds of 3-4 minutes. Roller strikes, paws. Shadow boxing, gymnastics. Duration - 90 min.

4th day, Thursday. 6 o'clock 45 min. - 8 hours. 15 minutes. OOP and SFP. Warm-up on the stadium track - 3-4 laps with various exercises - 22 min. Shadowboxing - 4 min. Timed run 3 x 1000 m with a minute break. SFP - work on apparatus - 3 rounds of 1 min. 30 sec. with minute breaks. Other exercises - with a roller, gymnastics, shadow boxing - 10 min. Relaxation exercises - 6-8 min. Duration - 75 min.
16 o'clock 35 min. TPP and SFP. Sparring fight for everyone - 3 rounds of 3 minutes. with minute breaks. Individual warm-up - 25 min. Fights are held in two rings simultaneously. After sparring fights, 1 round break and work on apparatus: 4 rounds of 3 minutes. with minute breaks. Some athletes work on their feet, with a roller. Duration - 85 min.

Day 5, Friday. 6 o'clock 55 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises and easy running - 25 min. Cross-country cross-country - 9 km with various exercises, running with raised arms, after the cross-country one lap - 400 m of slow running to calm down. Break - 5-6 minutes. Work with projectiles - 5 rounds of 2 minutes. with minute breaks. After this, individual lessons: paw work, gymnastic and other exercises, relaxation exercises. Duration - 98 min. After lunch everyone rests.

6th day, Saturday. 6 o'clock 50 min. Warm-up - 3-4 laps, several accelerations during the warm-up. GPP and SPP - 3 series of running 5 x 100 m for time, after each series 2 minutes. break, at the end - 7 minutes. break. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Relaxation exercises - 7-8 min. Duration - 95 min.
16 o'clock 35 min. Training battle and SFP. Athletes are divided into three groups. The first one conducts training fights, the second one worked on projectiles - 3 rounds of 3 minutes each. with minute breaks, the third - working on the paws, hitting with a roller, shadow boxing. Then the groups change roles. Duration - 90 min.

7th day, Sunday. 6 o'clock 50 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises. Cross running - 7 km with accelerations every 800 m. Work on apparatus - 6 rounds of 2 minutes. with minute breaks.
16 o'clock 40 min. The main 12-day training has almost begun. The entire team was divided into three groups: up to 57 kg, up to 71 kg and over 71 kg. Strictly individual work was carried out with each group. The first group had a sparring fight, the second group worked on apparatus - 5 rounds of 3 minutes each. with minute breaks, the third - on paws and shells - 5 rounds of 3 minutes. with minute breaks. The training ended at 19:00. 30 min., each group studied for 85 min.

8th day, Monday. 7 o'clock GPP. Warm up on the stadium track - 4 laps with exercises. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises, roller strikes, shadow boxing, etc. Only the second and third groups trained; the boxers of the first, who had sparred the day before, rested. Duration of training - 60 minutes.
10 o'clock 20 minutes. First group: individual work on paws - 40-50 minutes, work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises. Total - 87 min.
17 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks, 4 min. work on shells. The third group worked on apparatus - 5 rounds of 3 minutes. with minute breaks. Relaxation exercises - 15 min. Duration - 70 min.

9th day, Tuesday. 6 o'clock 45 min. GPP and SPP for the first and third groups. Warm-up on the stadium track - 24 min. After this, run 3 x 40 m, 5 x 10 m, 3 x 20 m, 3 x 40 m. Work on apparatus - 5 rounds of 3 minutes. with minute breaks, other exercises. Duration - 80 min.
10 o'clock 10 min. Second group training. Individual paw work - 50 min. and apparatus - 3 rounds of 3 minutes, gymnastic exercises. Duration - 110 min.
16 o'clock 30 min. Sparring fights for the third group and work on apparatus - 3 rounds of 3 minutes each. with minute breaks. The first group - simulated training, work on apparatus - 3 rounds of 3 minutes. with minute breaks and 6 rounds of 3 minutes. with minute breaks. Relaxation exercises. Duration - 80 min.

Day 10, Wednesday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Run 400m at a medium pace, 400m fast, 400m easy. The first and second groups participate. Then sprint run 5 x 40 m, run 400 m, the last 100 m - sprint. Work on apparatus - 3 rounds of 4 minutes, breaks - 50 seconds. There was a reduction in breaks and an increase in the intensity of work on the apparatus in the last 20-30 seconds. Duration - 85 min.
10 o'clock 15 minutes. GPP. Individual work on paws and implements with the third group. Run 3 x 400 m: the first lap is at an average pace, the second is fast, the third is slow. After this, sprint run 5 x 50 m. Work on the paws - 40 minutes, on the apparatus - 5 rounds of 3 minutes, breaks - 30 seconds. Duration - 98 min.
16 o'clock 30 min. Training battles for the first group and the second group - 5 rounds of 3 minutes, breaks - 50 seconds. Work on projectiles. Duration - 72 min.

11th day, Thursday. 6 o'clock 50 min. GPP and SFP. Warm-up at the stadium - running 3 laps and exercises. Time trial - 1000 m. First the second group, after 1 minute. third. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Other exercises. Duration - 80 min.
10 o'clock 10 min. The first group is OFP and TTP. Warm up on the stadium track - 4 laps with various exercises. Run 3 x 400 m at an average pace, fast, easy. Paw work - 52-57 min. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 116 min.
16 o'clock 40 min. Sparring fights for the second group - 3 rounds of 3 minutes, breaks - 1 minute. Break - 4 minutes, work on apparatus - 3 rounds of 3 minutes, break - 1 minute. Other exercises. Third group - training fights - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks: bag, wall pillow, cushion. Running, gymnastics, other exercises. Duration - 75 min.

12th day, Friday. 6 o'clock 50 min. GPP and SPP for the first and second groups. Warm-up on the stadium track - 5 min. Cross - 5 km. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Roller exercises and gymnastic exercises. Duration - 72 min.
10 o'clock General physical training, individual work on the paws and physical exercise for the second group. Cross - 5 km with accelerations. Work on paws - 40 minutes, work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 118 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Gymnastics, exercises with a roller, shadow boxing. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks, work on paws. Duration - 70 min.

13th day, Saturday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Timed 1500m run. Work on apparatus - 3 rounds of 3 minutes. with minute breaks, exercises with a roller, gymnastics. After the examination, the second group worked on their paws for 30-35 minutes. and on shells.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 6 rounds of 3 minutes each. with minute breaks. Other exercises. Duration - 85 min.

14th day, Sunday. 6 o'clock 50 min. SFP and work on apparatus. Warm-up - 4 laps along the stadium track with various exercises. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Exercises with a roller, gymnastics. Duration - 55 min.
11 o'clock Warm-up of the first group - 20 minutes, shadow boxing - 4 minutes, individual paw work - 42 minutes. and shells 3 rounds of 3 minutes. with minute breaks. Other exercises - 10 min. Duration -108 min.
16 o'clock 50 min. Slarring fights of the second group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 minutes, 2 rounds of shadow boxing, exercises with a roller. Duration - 50 min. Third group - training fights - 3 rounds of 30 minutes each. with minute breaks. Other exercises are shadow boxing, roller, gymnastics. Duration - 70 min.

15th day, Monday. 6 o'clock 50 min. The first and third groups are OFP and SFP. Warm-up - 22 min., shadowboxing - 3 min. Cross running - 4 km around the stadium with accelerations on each lap. Work on projectiles.
10 o'clock 40 min. The second group is general physical training, cross-country 4 km. SFP - 3 rounds of 3 minutes. with minute breaks. Other exercises. Duration - 65 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks. Break - 4 minutes, 2 rounds of shadowboxing, roller, gymnastics. Duration - 52 min. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks. Other exercises: shadow boxing, roller, gymnastics. Duration - 67 min.

16th day, Tuesday. 6 o'clock 50 min. The first and second groups are general physical fitness. Warm-up on the stadium track - 20 minutes, shadowboxing - 4 minutes. Sprint running - 60 m, 10 x 20 m, 8 times 3, 6 and 9 m, back - 2, 3 and 4 m. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Intensive work on projectiles with accentuated blows. Duration - 68 min.
10 o'clock 10 min. The third group is sprint running: 60 m, 3 x 20 m, 6 x 30 m. After this, increase each segment by 10 m (up to 70 m). Paw work - 40 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Duration - 110 min.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks. Break - 3 min. Work on apparatus - 2 rounds, other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks, other exercises. Duration - 60 min.

Day 17, Wednesday. 6 o'clock 50 min. The second and third groups are OFP and SFP. Warm up on the stadium track - 3 laps. Sprint running - 5 x 40 m, 3 x 400 m at an average pace, fast, easy; 5 x 40 m, break - 3 minutes. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Increased speed of action at the end of rounds. Other exercises. Duration - 65 min.
10 o'clock 10 min. The first group - sprint running - 2 x 60 m, 5 x 40 m. Work on the paws - 45 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Duration - 100 min.
16 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks. Gymnastic and relaxation exercises. Duration - 42 min. Third group - training fights - 3 rounds of 3 minutes. with minute breaks. Work on apparatus - 2 rounds of 3 minutes. with minute breaks. Gymnastics. Duration - 55 min.

18th day, Thursday. 6 o'clock 50 min. The first and third groups are general physical fitness. Running - 400 m easy, 1000 m timed. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. At the end of the rounds, the speed of action increases. Other exercises. Duration - 60 minutes;

Boxing training allows you to very quickly turn a beginner into a real fighter. This is not only a sport, but also a special training system. No system allows you to achieve results like boxing. While in other martial arts, beginner athletes only learn the basics during the first year and cannot yet fight freely, during this period a boxer can learn to successfully fight at different distances, take part in the first competitions and already represent a formidable force on the street.

Main stages of training

While in many striking types of martial arts dozens of kicks and punches are studied, boxing training polishes only a few strikes, increasing the efficiency of this application. As a result, the boxer has a smaller arsenal of striking and defensive techniques, but it has been brought to automaticity. At the same time, neither karatekas, nor taekwondokas, nor adherents of various styles can boast of such efficiency in using blows, because they have very little time left to practice each of them.

As in many sports and martial arts, boxing training includes the following stages in the plan:

1. Warm up.
2. Main part.
3. Physical training.
4. Paw work, punching bag and sparring.

Warm-up aims to prepare the body for subsequent loads and prevents the occurrence and development of injuries. It includes:

• a set of running exercises, jumps, lunges, swings;
• moving in stances, changing lanes;
• rotation of limbs, torso, etc.;
• a set of exercises for different body systems, including the ligamentous-muscular system;
• special exercises, including those for developing a reaction, such as “shadow boxing”, jumping rope, etc.

Having prepared the body for the upcoming loads, the training moves on to the main part, where the following tasks are solved:

• studying, practicing and improving the technical elements of combat;
• preparing a boxer for great psychological stress, training confidence;
• development of such qualities as speed of strikes and movements, reaction, endurance, agility, improvement of coordination of movements.

Physically, a boxer prepares during the first two stages of training by performing basic exercises. But separate training is also required, which is aimed exclusively at improving the physical qualities of a fighter. Strength training in boxing has its own characteristics.

The physical and technical development of a boxer is unthinkable without sparring. A boxer must be able to feel his opponent in the ring, keep his distance, beat him tactically and surpass him technically. Working in the air, with a bag or on the pads does not achieve what sparring develops. And above all, this concerns self-confidence. For an unprepared person who does not practice sparring, any collision with a live opponent causes a feeling of fear, he acts constrained, and forgets about the developed technique.

Boxing technical training

It was noted above that there are not many blows in boxing and this allows athletes to develop maximum efficiency in their use. But this does not mean that the development of technology is very monotonous. Despite the small number of strikes, there is a lot of work to be done.

In general, the boxing training program is divided into the following work:

• over the basic technical elements - strikes, defense, movements, escapes and dodges;
• at a long distance;
• at medium distance;
• at close range.

It is not enough to master individual technical elements. All of them must be developed in combination for different situations, both in attack and defense, at different distances. The opponents, starting the fight, begin exchanging blows from a long distance, move to the middle distance and can converge into close combat. This is not a dogma, and everything depends on the training and data of the fighters. If a tall athlete is opposed by a small fighter, it is better for the latter to enter into close combat, depriving the opponent of his advantage of longer arms. The first boxer has the opposite task - it is better for him to fight at a long distance, firing at the opponent at a safe distance.

While working on learning the basic technique, you will begin to master and develop:

• correct fist clenching;
• basic fighting stances;
• movements and movements;
• straight, side blows and uppercuts;
• combination of shock actions with each other and in motion;
• defensive actions - block, dodge, escape, stand, rebound.

It is very important that the blows are placed correctly. Group boxing training does not allow the coach to develop absolutely correct movements and reactions for each fighter - these are not individual classes. He gives general recommendations, and he can have several dozen people in his group at the same time, and everyone has their own understanding of what they saw and heard. In this training format, it is difficult to ensure that each athlete performs all elements correctly. Therefore, it is worth thinking about personal boxing training, in which the trainer will achieve clarity and correctness of technical movements in one athlete.

It so happens that during group classes, a boxing coach singles out several especially talented, promising fighters, to whom he pays the main attention and invites them to individual classes. Therefore, if you try and strive to get the most out of yourself, you can earn such attention towards yourself. It all depends on the boxing school itself and the tasks facing the coaching staff.

After mastering the basic technique, they move on to practicing technical elements from different distances. At each of them, attention is paid to the following elements:

• body position;
• single strikes;
• two-hit combinations;
• three-hit combinations;
• four-beat series;
• protective actions;
• counterattacks.

For close-range combat, attention is paid to the moments of leaving and entering close combat. Punch combinations can include straight punches, side punches and uppercuts. The series are structured so that the athlete does not experience monotony in combat. He must hit equally often with his right and left hands at three levels - upper, middle and lower.

From this approach in attack, the defense in boxing “breaks through”, and the enemy is defeated. Otherwise, if the actions in the attack are monotonous, they give the opponent the opportunity to very quickly seize the initiative and impose his own battle with counterattacking and attacking actions. As a result, he emerges victorious on points or early as a result of knockdowns or knockouts.

The combination, in addition to strikes, must include defensive actions: block, escape, dodge, stand, rebound. An important point that is forgotten or deliberately ignored. The development of technical elements at different distances is carried out for the reason that each of them imposes special requirements.

For example, a side blow at close range is delivered so that the palm of the striking hand faces the striker when delivering it. If the hook is thrown at mid to long range, the fist is turned so that the palm of the hand is facing the floor. In both cases, the technical action requires many hours of work on how to hit correctly. Otherwise, the attacking element will be weak and can lead to injury during sparring or when working with a punching bag.

Working on movement

A boxer who moves weakly is just a bag in the ring who will be beaten. That is why during classes, whether group or individual training, a lot of time is spent on the athlete’s movements. Foot speed in boxing is as important a key to victory as a quick, powerful knockout punch. Beginning athletes literally drag their feet after every workout, because people are not used to withstanding such aerobic exercise.

In the Soviet school of boxing, which was promoted in the Youth Sports School, be it in Moscow or in the provinces, throughout the entire lesson, boxers moved forward and backward on their toes without stopping, even when they took a break from performing two- and three-punch series, they continued to move. This approach made it possible to very quickly give the boxer ease of movement.

All punches are thrown in motion, regardless of whether the boxer is moving forward or backward, left or right. He must learn to attack in all cases, not only when he goes on the offensive. Moving backwards from the attack, he must strike, thereby disrupting the enemy’s attack. Moving to the side in a circle allows you to find yourself in a winning position and change places with the attacker. But all these attacking and effective counterattacking actions are practiced in motion. But how to develop them if you need to perform tens of thousands of repetitions, and after 100-200 repetitions your legs are already tired? From the first days you have to do a lot of moving and movement, so that soon the fighter can easily move on his feet for hours.

Circuit training

Circuit training in boxing is a very important element of a boxer’s physical training, as it allows him to develop special qualities that are important in fights. A boxing fight requires good strength training and developed endurance. But it won’t be possible to develop them using traditional methods, as bodybuilders do. Such a sport with its linear training is not suitable for the ragged rhythm of combat, where the position changes every second. We need training in the same ragged mode, when the load changes very quickly.

This is achieved by performing several approaches, in each of which you need to do 4-5 exercises for different muscle groups without stopping. For example, in one approach you need to perform sequentially:

• 10-15 pull-ups;
• 20-30 push-ups;
• 25-35 body twists;
• 20 lunges with the left and right leg;
• jumping rope 100 times.

This is one approach, all the exercises in it are performed one after another without rest, without stopping. Between approaches, the athlete should rest for a minute or two, and then continue. Any exercise on this list can be replaced with another that will load the same muscle groups. For example, a pull-up can be replaced with an exercise in which a block is pulled behind your back. The main thing is that circuit training in boxing loads as many muscles as possible in one approach. Make sure you do the exercises quickly. This is not a weightlifting sport! There is no need to squeeze out a lot of weight; the load should be sufficient to perform the specified number of times.

Circuit training in boxing allows you to develop various sports qualities of a fighter such as speed, strength, endurance, speed-strength endurance and speed strength, not individually, but in combination. If individual classes are conducted, the coach selects special effective complexes for each fighter that allow them to eliminate weaknesses.

Work on shells

Work on the paws and with the bag occupies a special place in boxing. If you develop impact force with a heavy bag, then working on your paws allows you to position the equipment correctly. Individual training does this very effectively and quickly, during which the coach can pay a lot of attention to one athlete. Such individual lessons very quickly turn a beginner into a trained fighter. In group classes, the trainer will not physically have time to pay as much attention to each trainee, which is why there is such a difference in the results.

You need to work not only on heavy, but also on light pears, including pneumatic ones. Often, gyms are equipped with wall-mounted punching bags, which allow more students to simultaneously develop punching power. Equipment training can be included in the main part of the training, as well as sparring, which is an integral part of a boxer’s training. Before training, you need to check with a sports doctor - boxing requires good health!

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you learn to box or improve your level as a boxer. Entire sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing, classes conducted by a Master of Sports in boxing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!

Cuba has always been famous for its strong boxers. The names Teofilo Stevenson and Felix Savon are known throughout the world. Soviet trainers played an important role in the development of Cuban boxing: Andrey Chervonenko and Vasily Romanenko, who were sent to Liberty Island - they shared the experience of the Soviet boxing school.

After a certain time, Cuban boxers took the leading positions in the international amateur ring. At preparation for important competitions the first team coaches provided such daily training plan for Cuban boxers.

Training plan for Cuban boxers by day

1st day, Monday. 16-18 hours. In the hall. Warm-up - various gymnastic exercises, easy running, jumping on one leg - 25 minutes. Shadowboxing - 5 min. Special physical training(SFP) - work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks; 2 rounds of 4 min. with a minute break. Strength and simulation exercises. Gymnastic and relaxation exercises - 12-15 min. Duration of training - 85 minutes.

Day 2, Tuesday. 6 o'clock 45 min. General physical training (GPP) and SPP. Light warm-up run along the stadium track with various exercises, shadow boxing - 25 min. Cross running at the stadium - 20 laps (8 km). SFP - work on apparatus - 4 rounds of 1 min. 30 sec. with minute breaks; 3 rounds of bag work and 1 round of wall pad work. Gymnastic and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 30 minutes - 18 hours Technical and tactical training (TTP) and SFP. Work on apparatus 7 rounds of 1 min. 30 sec. with minute breaks. TTP - practicing technical positions with a partner - 3 rounds of 5 minutes each. with minute breaks; 2 rounds of 5 min. - strength exercises (hitting a car tire with a wooden roller). For some athletes - paws, equipment. Gymnastic exercises, shadow boxing, relaxation exercises. Duration - 85 min.

Day 3, Wednesday. 6 o'clock 30 min. - 7 hours. Exercises, various gymnastic and athletic exercises in a city park.
12 o'clock GPP and SFP. Warm-up exercises and easy running - 17 laps of 400 m (7 km). Work with projectiles - 3 rounds of 1 min. 30 sec. with minute breaks. Gymnastics and relaxation exercises - 10 min. Duration - 90 min.
16 o'clock 25 min. SFP and TPP. Work on apparatus - 7 rounds of 1 min. 30 sec. with minute breaks. Training training fight - 3 rounds of 5 minutes. with minute breaks. Against a straight left to the head, a straight right to the body, a left uppercut to the body and a straight right to the head. Or a straight right to the body, a left uppercut to the body, etc. - 3 rounds of 3-4 minutes. Roller strikes, paws. Shadow boxing, gymnastics. Duration - 90 min.

4th day, Thursday. 6 o'clock 45 min. - 8 hours. 15 minutes. OOP and SFP. Warm-up on the stadium track - 3-4 laps with various exercises - 22 min. Shadowboxing - 4 min. Timed run 3 x 1000 m with a minute break. SFP - work on apparatus - 3 rounds of 1 min. 30 sec. with minute breaks. Other exercises - with a roller, gymnastics, shadow boxing - 10 min. Relaxation exercises - 6-8 min. Duration - 75 min.
16 o'clock 35 min. TPP and SFP. Sparring fight for everyone - 3 rounds of 3 minutes. with minute breaks. Individual warm-up - 25 min. Fights are held in two rings simultaneously. After sparring fights, 1 round break and work on apparatus: 4 rounds of 3 minutes. with minute breaks. Some athletes work on their feet, with a roller. Duration - 85 min.

Day 5, Friday. 6 o'clock 55 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises and easy running - 25 min. Cross-country cross-country - 9 km with various exercises, running with raised arms, after the cross-country one lap - 400 m of slow running to calm down. Break - 5-6 minutes. Work with projectiles - 5 rounds of 2 minutes. with minute breaks. After this, individual lessons: paw work, gymnastic and other exercises, relaxation exercises. Duration - 98 min. After lunch everyone rests.

6th day, Saturday. 6 o'clock 50 min. Warm-up - 3-4 laps, several accelerations during the warm-up. GPP and SPP - 3 series of running 5 x 100 m for time, after each series 2 minutes. break, at the end - 7 minutes. break. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Relaxation exercises - 7-8 min. Duration - 95 min.
16 o'clock 35 min. Training battle and SFP. Athletes are divided into three groups. The first one conducts training fights, the second one worked on projectiles - 3 rounds of 3 minutes each. with minute breaks, the third - working on the paws, hitting with a roller, shadow boxing. Then the groups change roles. Duration - 90 min.

7th day, Sunday. 6 o'clock 50 min. GPP and SFP. Warm up on the stadium track - 4 laps with exercises. Cross running - 7 km with accelerations every 800 m. Work on apparatus - 6 rounds of 2 minutes. with minute breaks.
16 o'clock 40 min. The main 12-day training has almost begun. The entire team was divided into three groups: up to 57 kg, up to 71 kg and over 71 kg. Strictly individual work was carried out with each group. The first group had a sparring fight, the second group worked on apparatus - 5 rounds of 3 minutes each. with minute breaks, the third - on paws and shells - 5 rounds of 3 minutes. with minute breaks. The training ended at 19:00. 30 min., each group studied for 85 min.

8th day, Monday. 7 o'clock GPP. Warm up on the stadium track - 4 laps with exercises. Work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises, roller strikes, shadow boxing, etc. Only the second and third groups trained; the boxers of the first, who had sparred the day before, rested. Duration of training - 60 minutes.
10 o'clock 20 minutes. First group: individual work on paws - 40-50 minutes, work on apparatus - 5 rounds of 2 minutes. with minute breaks. Gymnastic exercises. Total - 87 min.
17 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks, 4 min. work on shells. The third group worked on apparatus - 5 rounds of 3 minutes. with minute breaks. Relaxation exercises - 15 min. Duration - 70 min.

9th day, Tuesday. 6 o'clock 45 min. GPP and SPP for the first and third groups. Warm-up on the stadium track - 24 min. After this, run 3 x 40 m, 5 x 10 m, 3 x 20 m, 3 x 40 m. Work on apparatus - 5 rounds of 3 minutes. with minute breaks, other exercises. Duration - 80 min.
10 o'clock 10 min. Second group training. Individual paw work - 50 min. and apparatus - 3 rounds of 3 minutes, gymnastic exercises. Duration - 110 min.
16 o'clock 30 min. Sparring fights for the third group and work on apparatus - 3 rounds of 3 minutes each. with minute breaks. The first group - simulated training, work on apparatus - 3 rounds of 3 minutes. with minute breaks and 6 rounds of 3 minutes. with minute breaks. Relaxation exercises. Duration - 80 min.

Day 10, Wednesday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Run 400m at a medium pace, 400m fast, 400m easy. The first and second groups participate. Then sprint run 5 x 40 m, run 400 m, the last 100 m - sprint. Work on apparatus - 3 rounds of 4 minutes, breaks - 50 seconds. There was a reduction in breaks and an increase in the intensity of work on the apparatus in the last 20-30 seconds. Duration - 85 min.
10 o'clock 15 minutes. GPP. Individual work on paws and implements with the third group. Run 3 x 400 m: the first lap is at an average pace, the second is fast, the third is slow. After this, sprint run 5 x 50 m. Work on the paws - 40 minutes, on the apparatus - 5 rounds of 3 minutes, breaks - 30 seconds. Duration - 98 min.
16 o'clock 30 min. Training battles for the first group and the second group - 5 rounds of 3 minutes, breaks - 50 seconds. Work on projectiles. Duration - 72 min.

11th day, Thursday. 6 o'clock 50 min. GPP and SFP. Warm-up at the stadium - running 3 laps and exercises. Time trial - 1000 m. First the second group, after 1 minute. third. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Other exercises. Duration - 80 min.
10 o'clock 10 min. The first group is OFP and TTP. Warm up on the stadium track - 4 laps with various exercises. Run 3 x 400 m at an average pace, fast, easy. Paw work - 52-57 min. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 116 min.
16 o'clock 40 min. Sparring fights for the second group - 3 rounds of 3 minutes, breaks - 1 minute. Break - 4 minutes, work on apparatus - 3 rounds of 3 minutes, break - 1 minute. Other exercises. Third group - training fights - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks: bag, wall pillow, cushion. Running, gymnastics, other exercises. Duration - 75 min.

12th day, Friday. 6 o'clock 50 min. GPP and SPP for the first and second groups. Warm-up on the stadium track - 5 min. Cross - 5 km. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Roller exercises and gymnastic exercises. Duration - 72 min.
10 o'clock General physical training, individual work on the paws and physical exercise for the second group. Cross - 5 km with accelerations. Work on paws - 40 minutes, work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Duration - 118 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Gymnastics, exercises with a roller, shadow boxing. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 5 rounds of 3 minutes each. with minute breaks, work on paws. Duration - 70 min.

13th day, Saturday. 6 o'clock 50 min. GPP and SFP. Warm-up on the stadium track. Timed 1500m run. Work on apparatus - 3 rounds of 3 minutes. with minute breaks, exercises with a roller, gymnastics. After the examination, the second group worked on their paws for 30-35 minutes. and on shells.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 6 rounds of 3 minutes each. with minute breaks. Other exercises. Duration - 85 min.

14th day, Sunday. 6 o'clock 50 min. SFP and work on apparatus. Warm-up - 4 laps along the stadium track with various exercises. Work on apparatus - 3 rounds of 3 minutes, breaks - 50 seconds. Exercises with a roller, gymnastics. Duration - 55 min.
11 o'clock Warm-up of the first group - 20 minutes, shadow boxing - 4 minutes, individual paw work - 42 minutes. and shells 3 rounds of 3 minutes. with minute breaks. Other exercises - 10 min. Duration -108 min.
16 o'clock 50 min. Slarring fights of the second group - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 minutes, 2 rounds of shadow boxing, exercises with a roller. Duration - 50 min. Third group - training fights - 3 rounds of 30 minutes each. with minute breaks. Other exercises are shadow boxing, roller, gymnastics. Duration - 70 min.

15th day, Monday. 6 o'clock 50 min. The first and third groups are OFP and SFP. Warm-up - 22 min., shadowboxing - 3 min. Cross running - 4 km around the stadium with accelerations on each lap. Work on projectiles.
10 o'clock 40 min. The second group is general physical training, cross-country 4 km. SFP - 3 rounds of 3 minutes. with minute breaks. Other exercises. Duration - 65 min.
16 o'clock 35 min. Sparring fights for the third group - 3 rounds of 3 minutes. with minute breaks. Break - 4 minutes, 2 rounds of shadowboxing, roller, gymnastics. Duration - 52 min. First group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks. Other exercises: shadow boxing, roller, gymnastics. Duration - 67 min.

16th day, Tuesday. 6 o'clock 50 min. The first and second groups are general physical fitness. Warm-up on the stadium track - 20 minutes, shadowboxing - 4 minutes. Sprint running - 60 m, 10 x 20 m, 8 times 3, 6 and 9 m, back - 2, 3 and 4 m. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Intensive work on projectiles with accentuated blows. Duration - 68 min.
10 o'clock 10 min. The third group is sprint running: 60 m, 3 x 20 m, 6 x 30 m. After this, increase each segment by 10 m (up to 70 m). Paw work - 40 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Other exercises. Duration - 110 min.
16 o'clock 50 min. Sparring fights for the first group - 3 rounds of 3 minutes. with minute breaks. Break - 3 min. Work on apparatus - 2 rounds, other exercises. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 4 rounds of 3 minutes. with minute breaks, other exercises. Duration - 60 min.

Day 17, Wednesday. 6 o'clock 50 min. The second and third groups are OFP and SFP. Warm up on the stadium track - 3 laps. Sprint running - 5 x 40 m, 3 x 400 m at an average pace, fast, easy; 5 x 40 m, break - 3 minutes. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Increased speed of action at the end of rounds. Other exercises. Duration - 65 min.
10 o'clock 10 min. The first group - sprint running - 2 x 60 m, 5 x 40 m. Work on the paws - 45 min. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. Duration - 100 min.
16 o'clock 30 min. Sparring fights for the second group - 3 rounds of 3 minutes. with minute breaks. Gymnastic and relaxation exercises. Duration - 42 min. Third group - training fights - 3 rounds of 3 minutes. with minute breaks. Work on apparatus - 2 rounds of 3 minutes. with minute breaks. Gymnastics. Duration - 55 min.

18th day, Thursday. 6 o'clock 50 min. The first and third groups are general physical fitness. Running - 400 m easy, 1000 m timed. Work on apparatus - 3 rounds of 3 minutes. 50 sec. with minute breaks. At the end of the rounds, the speed of action increases. Other exercises. Duration - 60 min.
16 o'clock 40 min. Sparring fights of the third group - 3 rounds of 3 minutes. with minute breaks. Gymnastics. Duration - 40 min. The second group - training battles - 3 rounds of 3 minutes. with minute breaks, work on apparatus - 3 rounds of 3 minutes. with minute breaks. Other exercises. Duration - 55 min.