Coaches Corner
Monthly Tips from Coaches

Daily Workout Routine
Each exercise is to be done based on the three minute round. The bell will ring to start the round and run for 2 ½ minutes, then another bell will ring which signifies the last 30 seconds of the round. After the three minute round is complete, you will have a 60 second break before starting the cycle again.

It is recommended that you complete each of the following exercises 3 times before moving to the next exercise. Generally, we recommend beginning your workout with the first three exercises in the same order (skip rope, stretch, shadow box). The heavy bag, speed bag, and double ended speed bag can be done in any order and the “other exercises” typically are done last or outside the Club.

• Skip Rope
• Stretch
• Shadow Box
• Heavy Bag
• Speed Bag
• Double Ended Speed Bag
• Other Exercises:
  Run / Sprints
  Sit ups
  Push ups
  Pull ups
  Dips
  Ply metrics
  Light weights (multiple reps)

WATER INTAKE
Normally, a person needs an average of two liters (8 glasses) of water a day. During competition or training, an athlete may lose as much as two liters of water per hour and more in hot humid weather. Thirst is not the best indicator that the body needs water. Once you are thirsty, the body is already dehydrated. It is necessary to drink 16 ounces of water for every pound lost during training or competition.
For the boxer who loses 3 pounds, that would be approximately 48 ounces of water. It is best to drink water throughout the day before working out as well as during and after working out.

Maintaining and adequate level of water in the body can be easy if the boxer understands how the body loses water and why water needs to be replaced. Sweat is the body’s main method of cooling itself. As the body sweats, water is lost; water which must be replaced if the boxer intends to train and compete at an optimum level. With as little as 2 to 3 percent of the body’s weight lost as sweat (for a 150 pound boxer that would be 3-5 pounds), performance can drop and concentration, coordination, strength and stamina can de crease. More importantly, if lost water is not replaced, the body begins to conserve water by slowing down the sweating; thus the cooling process slows down as well. The body cannot adapt to dehydration—limiting water will not make the body tougher. YOU MUST REPLACE LOST WATER.