Main tasks: improve the speed and strength of various offensive and defensive movements and improve general endurance. Refers to strength exercises, speed exercises, general endurance exercises, pairing exercises and conditional actual combat exercises.

stage Ⅱ

Main tasks: improve the speed of combining skills and tactics, improve personal skills and tactics, and improve general endurance. Refers to the development of speed, strength and general endurance of various special tactical exercises, double exercises, conditional practical exercises.

The third stage

Main tasks: improve the speed and strength of various movements, and improve the speed and flexibility of technical and tactical movements. Refers to speed exercises, strength exercises, flexibility exercises, pairing exercises and conditional actual combat exercises.

The fourth stage

Main tasks: improve the speed and flexibility of technical and tactical movements and improve special endurance. Refers to speed exercises, flexibility exercises, special endurance exercises, pairing exercises and conditional actual combat exercises.

The duration from the first stage to the fourth stage is two months or more (depending on the nature of the competition stage).

The fifth stage

Main tasks: improve special endurance, and synthesize various tactical actions learned in the process of training speed and endurance. It means free sparring and special endurance training.

The sixth stage

Main tasks: Synthesize the tactical movements in the fifth stage and improve the special endurance. It means free fighting and free practice.

The fifth and sixth stages each last for two weeks.

The seventh stage of the competition.

The eighth stage is to restore special working ability.

When planning and arranging the training of boxers, it should be taken into account that many exercises of general physical training can develop some physical qualities in the first few stages of training, but they will lose their function in the later stage. In this case, it is best to use these exercises as a means of recovery. At this time, the position and amount of these exercises in each short time should be different from the first case. It should be pointed out that the above-mentioned phased arrangement of boxer training does not deny the essence of the periodic theory of sports training, but its natural development.

The initial stage of boxing training in gym; Mainly to develop physical fitness and master basic movements. At this time, the development of physical quality should be comprehensive.

Mid-term; Strengthen physical training and further master combination techniques.

Advanced stage: Physical quality training focuses on the most valuable events, and the intensity should be significantly increased.

While improving skills, strengthen tactical training.

The following is the training plan, six days a week. Technical actions can be searched online or read related books.

Initial stage;

Every morning:

Run 3 kilometers. Press the waist, legs and shoulders. Slide forward and backward, flash left and right, slide forward and slide backward. Forward and backward straight and hook exercises

Afternoon: Skip 3-4 groups every day.

Single day: dumbbell squat *8 groups. Dumbbell rowing *3 groups. Sit-ups *2 groups. Supine lift and retreat *2 groups. Boxing practice is best to hit the target.

Double day: freehand squat jump *3 groups. Lie on your stomach and divide into three groups. Dumbbell bending *2 groups. Dumbbell wrist flexion *2 groups. Lift dumbbells and shrug. This is Group 2 practicing trapezius muscles. Push dumbbells continuously and obliquely, and the weight is lighter *3 groups. Boxing practice

Mid-term:

Every morning: run 3 kilometers. Flexibility exercises. 50 meters, 100 meters sprint *2 groups. Combination technique exercise

Afternoon: leg lifts * Group 2. Skipping rope * 4 groups a day

Four days a week: do it every day: squat on one leg * 8 groups on each leg. Negative dumbbells do prone back *4 groups. Rowing * Group 3. Shrugging * The second group. Wrist *2 group. Hit the target for the first time

later period

Every morning: run 3 kilometers at different speeds. Flexibility imaginary enemy doing technical training

Afternoon: every day; Leg lifts * Group 2. Skipping rope *4 groups

Four days a week: negative dumbbells do one-legged squats *8 groups. Squat jump *4 groups. Prone back *4 groups. Rowing * Group 3. Select *3 groups in succession. Wrist *2 group. * 4 groups at each end. Shoot at the target

Have time to communicate with others.

Attachment: my training schedule: me; 60kg, 19 years old

Every morning is the same as what I wrote for you.

Afternoon four days a week: barbell squat: 50kg2 group, 60kg8 group, 100kg2 group.

Hard pull; 70kg4 group. Pull-ups *4 groups. Wrist *2 group. Select *4 groups.