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Soviet-Style Boxing Workout Plan

The document outlines a comprehensive Soviet-style boxing training routine that includes warm-up, footwork drills, shadow boxing, core and leg workouts, bodyweight strength exercises, and a cool down. It also provides a weekly training schedule and dietary recommendations for muscle gain. The routine emphasizes explosive push-ups and various strength training techniques to enhance boxing performance.

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ahmedsarfraz889900
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1K views2 pages

Soviet-Style Boxing Workout Plan

The document outlines a comprehensive Soviet-style boxing training routine that includes warm-up, footwork drills, shadow boxing, core and leg workouts, bodyweight strength exercises, and a cool down. It also provides a weekly training schedule and dietary recommendations for muscle gain. The routine emphasizes explosive push-ups and various strength training techniques to enhance boxing performance.

Uploaded by

ahmedsarfraz889900
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Soviet-Style Boxing Routine (With Explosive Push-ups)

Warm-Up (10-15 mins)

- Jump rope - 3 rounds (3 min each)

- Arm circles & shoulder rolls - 2 mins

- Dynamic leg swings & hip openers - 2 mins

- Neck mobility - 1 min each direction

Footwork Drills (15 mins)

- Pendulum Step in Place - 3 x 1 min

- Forward & Back Pendulum - 3 x 1 min

- Pendulum with Pivot (L&R) - 3 x 1 min

- Lateral Slides - 3 x 1 min

- In & Out Drill with Guard Up - 3 x 1 min

Shadow Boxing (15-20 mins)

- 3 rounds freestyle - 3 min each (focus on movement + jab)

- 2 rounds with specific goals (e.g., 1-2s only, or angle-outs)

- Use mirror if possible - focus on posture, balance, hand position

Core Workout (10-15 mins)

- Leg Raises - 3 x 20

- Russian Twists - 3 x 30 (15 each side)

- V-Ups - 3 x 15

- Plank Hold - 2 x 1 min

- Side Planks - 2 x 30 sec each side

Leg Workout (10-15 mins)

- Bulgarian Split Squats - 3 x 10 each leg


- Explosive Calf Raises - 3 x 25

- Wall Sit - 2 x 1 min

- Lunges - 3 x 10 each leg

- High Knees - 2 x 30 sec (fast pace)

Bodyweight Strength (Upper Focus - 20 mins)

- Mike Tyson Pushups - 4 x 10

- Wide Push-ups - 3 x 12

- Diamond Push-ups - 2 x 10

- Explosive Push-ups (no jump) - 3 x 10

Cool Down (5-10 mins)

- Hip flexor & hamstring stretch - 1 min each

- Quad stretch - 1 min each

- Shoulder + tricep stretch - 1 min each

- Deep breathing - 2 mins

Frequency & Weekly Plan

- Monday - Full Routine (Focus: Footwork + Strength)

- Tuesday - Light Shadow Boxing + Core + Legs

- Wednesday - Full Routine

- Thursday - Shadow Boxing + Drills Only

- Friday - Full Routine (Toughest Day)

- Saturday - Optional: Light Core + Recovery Stretch

- Sunday - Full Rest / Recovery Walk / Breathing

- Eat 2 eggs daily, 1 cup milk, and eat more home food to gain muscle.

- Track your weight weekly.

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