Printable: 7-Day Boxing Training Plan

Day 1: Shadow boxing (3 rounds) + footwork drills + jump rope (10 min) Day 2: Bag work (3 rounds heavy bag) + core circuit (15 min) Day 3: Shadow boxing (3 rounds with combinations) + conditioning (sprints/jump rope) Day 4: REST or light stretching Day 5: Bag work (speed bag + heavy bag, 3 rounds each) + footwork Day 6: Full session: shadow box → bag work → conditioning → cool down Day 7: REST — active recovery (walk, stretch, light movement)

Always wrap hands before any bag work. Always wear a mouthguard for any contact. End every session with stretching.