provided that you don’t have to lose too much weight
before a ɹght. If you have to lose a lot of weight to reach
your weight class, more than six training sessions a week
will be needed, even if you’re an amateur.
Daily Training Plan
Activity Intensity
Warm-up with jogging or
skipping
15 minutes
Stretching 5–10 minutes
Shadowboxing 2 rounds × 3–4 minutes
Pad training 3 rounds × 3–4 minutes
Punching bag training 3 rounds × 3–4 minutes
Partner training 10–15 minutes
Sparring
15 minutes × 2 sessions
per week
Clinch training 5–10 minutes
Power exercises 5–10 minutes
Cool-down 10 minutes