Beginner training advice

llugguss

llugguss

Member
Hi all, so I'm 28, male, and have followed boxing and UFC for some years. I've sparred a few times, got in fights quite a bit when I was younger, and love to shadow box. I also need a way to vent anger as I get worked up quite easily due to being autistic. So boxing seems like a natural sport to take up.

I am somewhat fit but want to improve my base fitness before joining a dedicated gym. My basic training plan is below. I'm a believer in listening to your body, and training lighter but every day so it's probably not as intense as to what some of you may be used to. Anyway any advice, red flags to avoid, etc, would be most appreciated. The aim is to take on a few amateur fights when the time is right.

For reference I'm 6"1 and vary between 160 and 175 lbs, orthodox, and have slight scoliosis (irregular curvature of the spine) so building core strength is critical to prevent that getting worse.


  • 'A' Day: feeling tip top. 15 rounds, a mixture of reflex ball, shadow boxing, shadow boxing with light weights, squats and moving around as low as possible (to work all the muscles in the legs). Followed by 15 minutes weights (dumbbells and kettlebell) and finishing up on 5-10 mins core (haven't decided which exercises for the core yet)
  • 'B' Day: feeling OK but not perfect. 12 rounds as above but lower intensity, so more reflex ball and shadow boxing. 10 mins strength and then stretching.
  • 'C' Day: not feeling great. 6-9 rounds at a low intensity OR some other cardio; e.g. running, swimming
  • 'D' Day: sick/injured, at most stretching.
  • Never two 'A' days back to back, to ensure recovery.
For nutrition I'm looking at mostly a balanced diet but with extra protein and carbs, particularly on 'A' days.

P.s. please don't recommend skipping; I know how good it's supposed to be but it bores my arse off! haha.
 
JaneBower

JaneBower

Member
You may not be allowed to go to boxing competitions because of your health condition. As you indicated, you have scoliosis, and because of this, there may be problems. However, given your physical fitness, you are ready now. Still, I do not know how good your boxing and wrestling technique is, so it is difficult to advise you on something here. First, you should probably find a good coach who will tell you everything. For example, my coach helped me a lot. He even advised me what beginner boxing gloves are on the market now and why it's worth buying them, so I'm eternally grateful to him.
 
MissEverly

MissEverly

Member
Your plan sounds solid, especially with the focus on listening to your body. Building up base fitness is key, and it's awesome that you're mindful of your scoliosis. Speaking of fitness, I once found myself in a similar spot, looking to improve my core strength. That's when I stumbled upon pickleball, a sport I'd never considered before. The guide at https://anypickleball.com/guide really helped me understand the basics and work on my fitness in a fun way.
 
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