2012 Ringside World Championships Training Camp – Week 3

Two weeks have gone by since you made the choice to compete in the 2012 Ringside

2012 Ringside World Championships

World Championships.  This, in of itself, was a major decision, so congratulations.  You’ve cleared the first hurdle. 

As outlined in Week 1 of camp, you should have spent the last two weeks building a foundation on which to grow and improve.  Your regular workouts should now have you in a routine, a set pattern that you can continue all the way up to the day you arrive in Kansas City.  The key is consistency. 

At this stage, as you begin to increase the intensity of your workouts, it’s natural to question yourself, to lose focus and ponder whether or not all the work is worth it.  When you feel these emotions creeping up on you, step back and bring to mind your end goal, to valiantly compete in a world amateur boxing tournament, the biggest in the world. 

Remember that in less than eight weeks, you will be stepping into the ring and looking into the eyes of your opponent.  Remember that the work you put in NOW, the harder you push yourself NOW, the more prepared you will be when that day comes.  In the end, it will all be worth it.

With two weeks of training behind you, you should now start to feel some of the results.  Let’s build on that as we enter Week 3.

Diet

Continue to eat healthy.  This effort, coupled with the regular workouts, should be enough for you to start shedding the pounds.  Pace yourself so that you are on weight a week before the tournament.  This will give you adequate time to acclimate, so that you have plenty of energy for your bout.

Roadwork

It’s time to start picking-up the pace.  Push yourself so that you’re jogging a little faster.

Robert "The Ghost" Guerrero

Begin adding distance incrementally so that you’re consistently jogging 3 – 4 miles, instead of 2 – 3 miles.  In the coming weeks, sprints will be incorporated into your roadwork routine, so it’s important that you’re ready for this next step. 

For the most benefit, you should consider your roadwork a separate workout, performed separately from your gym workout.  It’s a lot to ask of your body to run then hit the gym or vice versa.  Roadwork is traditionally done in the morning and gym workouts in the afternoon or evening.  However, if this doesn’t fit into your schedule, just be sure to allow as much time as possible between workouts so that your body can recover.

Gym Workout

Like your roadwork, it’s important that you start picking up the pace in the gym as well. 

Perform 3 – 4, three-minute rounds at each station (shadow boxing, heavy bag, double-end bag, speed bag, mitts, jump rope, etc.).  Try to throw more punches, on the average, than you did in the first two weeks of camp.  You can even go so far as to have someone count your punches, so that you know exactly how you’re progressing.  Always remember that the effort you put in now is directly related to how you will perform at the tournament.  So punch hard and punch often.

Sparring will be incorporated into your regimen in the coming weeks, and you have to make sure you’re ready for it.  Sparring should be used to improve your technical skills, not get in shape.  That’s done beforehand, now.

Continue your progression with more reps of sit-ups and neck exercises.  Make it burn.  You won’t regret it.

Although a specific training regimen should be tailored to each individual athlete, these general tips will help you be ready for the 2012 Ringside World Championships.

 If you missed the tips from Week 1 of training camp, click here.

-Never.Stop.Training.-

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