MONDAY
Morning
Four-to-five-mile runs early in camp, add sprints and hurdles later. Times must be beaten as camp progresses.
Functional lower-body workout to correct any body imbalance.
E.g. Cobra (face down on mat, open up arms and move them back.)
Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)
TUESDAY
Morning
Upper-body focus. Abdominal and arm exercises.
Body imbalance exercise E.g. Cobra (face down on mat, open up arms and move them back.)
Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)
Evening
Power drills
WEDNESDAY
Morning
Extensive running on the track.
Sprints, stairs, hurdles
Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bag work (Increase rounds as camp progresses)
THURSDAY
Morning
Swimming programme. Essential for full body endurance. Three-minute routines to mirror length of rounds.
Afternoon
Shadow boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)
FRIDAY
Morning
Sprints, hurdles, stairs
Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)
Evening
Power training
