covering strength and speed

Well to me it looks like you are doing everything that you need to be doming the only thing I would sugest is that you write down everything you do to keep track of progress.

One thing that you could do that I think works on your speed and leg strength is find some staries and go up them and then down backwards it works pretty well just do not fall down them.

I like both your suggestions; I'll try to put them into practice, along with some of ricky hatton's workout routines, and thanks for the replies

As far as your cardio routine, I would recommend alternating you road work with swimming. Particularly using the butterfly stroke for working on hooks and freestyle for your straight punches. You will also quickly realize how well the butterfly kick works your quads and hams as well. Everyone runs, not many people really integrate swimming. In particular running really does little for your arms, and is mostly centered around working you legs and cardio. I had guys who could jog miles without an issue, then they would come out and did my swim routine and they would be hurting. If your interested in a routine let me know and I will give you one that I had some of my guys doing.

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Sprints Sprints Sprints!!!!! If you want to gain speed and power, trying performing an activity that actually requires you to be as fast and strong as possible.

While swimming is an amazing way to get a nice workout, a constant pace lap after lap will do little to help you in the ring...

Remember, amateur boxing requires only 6-8 minutes of actual activity seperated by 1 minute of rest per round. Throwing a 6 punch combination, then moving out of the way then throwing another 6 punch combination is all so common. You wouldnt just punch a heavy bag in a slow timely manner like robot would you? So dont train in a way you wouldnt fight.

I agree with goldenboy about using sprints as a method for training. It's the exact same way you work a swim routine as well as cutting down the amount of rest between sets. Try 30 sec sprints (50 yds) in the pool for 6 to 8 laps and only rest for 4 seconds between each one using the butterfly stroke. Running does very little to nothing for your arms as a cardio routine, it works your legs. There are quite a few swim variations that can be used in order to meet the intensity of training involved with being in the ring.

GoldenBoy said:

Sprints Sprints Sprints!!!!! If you want to gain speed and power, trying performing an activity that actually requires you to be as fast and strong as possible.

While swimming is an amazing way to get a nice workout, a constant pace lap after lap will do little to help you in the ring...

Remember, amateur boxing requires only 6-8 minutes of actual activity seperated by 1 minute of rest per round. Throwing a 6 punch combination, then moving out of the way then throwing another 6 punch combination is all so common. You wouldnt just punch a heavy bag in a slow timely manner like robot would you? So dont train in a way you wouldnt fight.

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Barbell squats (this is a breathing/power/explosive exercise) the Stair master. and the cross trainer (elliptical movement) can all build endurance, but 15 minutes of totally intense training of this type is all you need. Work the heavy bag and skip rope for 4-5 rounds during your workouts will give you what you need. Weight training bad for the boxer is a myth. 2 x 40 minute resistance workouts per week are a great way to supplement your regular 2-3 x a week boxing workouts. Best time is shortly after your workout and perhaps once on an off-day. Remember, muscle grows when you are resting, so don't overtrain

I totally agree with the comments on wind sprints.

I know it has been said to death already but sprints and stairs are your best. If your going to do any endurance runs, do them on a time scale and not distance. Run for a specific amount of time and ignore how far you go. This is seperate and not in place of sprints.

skipping with a rope did it for me it increases leg strength, builds muscle tissue and helps endurence. There's nothing better.

skipping rope is amazing

Skipping rope is definitely one of the most helpful excercises you will have. I had a lacrosse coach who would always yell at me for being so huge, he bet I didn't have the footwork to skip rope but with plenty of practice I could eventually outrun the team. This also helps at the gym building a good sweat. My trainer has this rule that if you aren't sweating you can't hit the mitts in the ring with him. I love the rope.

How true indeed. No sweat no gain is what my old trainer used to tell me. And you can't help but agree. No results without blood sweat and tears.

I've been on straight cardio for a month now because I can do that without paying to join a gym. But now I'm coughing up the $100 for two months to continue some more strength training.

I do all of those things, except the barbell squats and swimming. I use the staremaster for 10 min, jump rope for 4 rounds, hit the heavy bag like I would in a fight, and I sometimes run. Ive been doing this 8 months now, after 2 months I saw a huge improvement in stamina, speed, and power. P.S. you pay $100 every two months, I pay $15 every month for 5 days a week, 4 weeks a month, but this is at Larry Holmes gym and it isn't like Larry needs the money.

The rope is something I haven't done, but I have a friend who has a complete workout plan. He starts with jumping rope. Then finishes off with the weight machine.

Jump rope is great for warming up and getting a good sweat going. Its even tougher with a weighted rope/handles. Only problem I have is I need to make sure I wear good cushioned sneakers. I generally do 20 mins of rope, and after that you feel great, and ready to go hit the weights/ bags.

Holycrap, when I posted that, it was a year ago, and now, I'm reading that, and just realized how much my training has improved and changed.

I do want to try those jump ropes, but I'll have to get some better cushioned sneakers. The ones I have now won't support the foot for the jumping. I do think it's a great workout, though.

Jumping rope is a very good workout, but I still don't like it. I'll do it, but I won't like it. I'm all right at it. On my good days I only mess up like 3 times during the round.

My friend that does the jump rope is perfect at it. He goes left, he goes right, he never misses!! I get the rope and it's a different story. I need practice.