during the end of my professional boxing career i worked alongside w/ Evander Hollyfield
with tommy brooks as our trainer and i'm going to give you the workouts that we did
when we were in the gym now i understand that there is thousands of different boxing coaches
out there that gives their fighters thousands of different workouts i work with a bunch of
trainers in my time but on this video i'm going to tell you the workouts i used to do alongside the
Evander Hollyfield as a professional boxer and this is kind of the the general workout that boxers do
and that's a workout that i would recommend you to do as well no matter where you are in your
boxing career or your boxing journey so this is a very good workout to do in the gym and also
at the end of this video i'm going to talk a little bit about the running that i used to do
as well so stay tuned for the end to hear about my runes that i would do and if you're new to this
channel my name is tony jeffries i'm an olympic medalist boxer a former undefeated professional
seven times national champion european gold medalist and on this youtube channel
i give you everything boxing education how to punch harder how to punch faster better footwork
reactions all that good stuff so if you're new here make sure you subscribe and hit that
bell notification so you don't miss another valuable video like this one right here so
let's get into it now like i mentioned before boxing training is different
no matter who you're training with when i was training for the olympic games we
trained a lot different to when i was training as a professional we were training four times a day
four days a week then two day two times a day and one day a week and then having two days off
that is very different than when i'm training as a professional as an amateur my sessions
were shorter and a lot i'd see it faster and different lots of more variation as a professional
what i'm going to tell you now it was a lot more redundant the same thing over and over again and
that's what we're going to get into so a general session for me to come into the professional
boxing gym would be i would start off with a warm warming up all my body all the specific muscles
on my body and i've done a full video on how to warm up correctly click the link below and watch
that one after this video it's a great video and it will give you a perfect understanding of what
you should be doing for your warm-up after warm-up i would grab the jump rope and i would do four
three-minute rounds i will be jumping not on a hard floor but on a on a board with a sponge
underneath it so it's less impact on me knees and me shins so i would do four three minute
rounds of jump rope without the rest in between now a rest time at the gym was 30 seconds so four
times three minutes is 12 minutes plus the three thirty seconds in between which is like thirteen
and a half minutes then from there i would get in the ring to do me shadow box and my hands would
already be wrapped i would wrap my hands up before i start my warm-up at the beginning of the session
so now i'm in the ring and you can see here i'm in the ring with evander hollyfield we are training
alongside each other doing our shadow box and when we're doing shadow boxing we always used to do
four three minute rounds of shadow boxing with 30 second rest in between now i will be focusing
on different things while i'm shadow boxing and if i had a fight coming up i would be visualizing
my opponent in there and visualizing how i'm going to beat that opponent different game
plans and tactics as well as you know throwing some fast punches in there getting my heart
rate up a little bit but i wouldn't go flat out because you know you're still kind of warming up
in the first round or two of shadow box and warm up the specific muscles that you're going to be
using for your for your boxing session so i would ease up into the four three minute rounds of that
focusing on different things i would never just go in there without a plan i would also
always go in there with a plan of well like i said whether it's my game plan against my opponent or
whether it's a or whether it's a working on a bad habit or something like that it's very beneficial
and that's how you get the most out of shallow boxing by having themes for each round so after
my full three minute rounds of shadow boxing then i would get the gloves on and i would either
do sparring which was two to three times a week if i wasn't sparring i would go on the heavy bag
but let's just talk about the sparring so it went spoiling depending where i was in my training camp
i would do four six or eight rounds sparring my last fight was an eight-round fight i didn't do
more than eight rounds sparring for an eight round fight it would be three minute rounds with a 30
second rest in between each one then now after i've done the eight three minute rounds of spa
and with the 30 second rest in between i would get out and take my head guards off and get onto the
heavy bag and i would do two three minute rounds with 30 second rest in between then after there
i would go on to the speed ball i would do two three minute rounds and sometimes i would stop
for the 30 second rest in between other times i would just go all the way through so i'll be doing
six minutes to six and a half minutes on the speed ball to finish it off right there then
after the speed ball i would get the mat out and i would do ab work core work i would do two
three minute rounds of that with 30 second rest in between and again sometimes i wouldn't even use
the 30 seconds i would just go all the way through but often with the abs that would be that intense
i would be really you know uh hurting on that so i would take me 30 second rests before i do my other
one then from there i would do a cool down and stretch for a good 10 15 minutes and just relaxing
and reflecting on the session what i've just done right there now i just want to reverse it back
to the sparring if i wasn't sparring i would have just went and done the heavy bag working on
this thing here and i would do eight three minute rounds of heavy bag with 30 second rest
in between when i'm fighting for a eight round fight focusing on different things good form
always always focusing on good form i was on my coach tommy brooks shout out come on tony move
your head hands up working on my bad habits all the time when i'm on that and then after
the bag again i will go to the spade ball then after the spade ball go and do me abs and then
do the stretch so that's the session right there i'm going to put it here for you so look we've
got the 10 15 minutes warm up followed by the 13 and a half minutes jump rope followed by the full
three minute rounds of shadow boxing eight rounds of spawn plus two rounds heavy bag or we would
have just do this straight eight rounds of heavy bag then followed by two full three minute rounds
of the speed ball then from there going to the two three minute rounds of ab work then from there
we go straight to the stretching and cooling down and reflecting now this is an important thing
reflecting on your session thinking about your session relaxing calming down letting the heart
rate come down letting the body recover before you just get up and jump in the car and then
drive home or wherever you're going to go let the body relax and enjoy that stretch and and
enjoy that time after the gym to let your mind you know just unwind a little bit and and think about
the session think about your opponent think about what you've done right what you've done wrong and
if it was scoring or not that right there is is a crucial part of your session right at the end
now talking about running and road work i want to dive a little bit deeper into this
in some future videos so if you haven't already make sure you subscribe and turn
the bell notifications on so you don't miss this but really quick i would run five to six times
a week they would vary like a long steady run i would do that two three times a week maybe
and that right there would be like a slow pace that's just building up your leg strength working
on your stamina and working on controlling your weight that's what i would do that for then
all runs that i would do is i would do a sustained run now this right here is an absolute killer and
i'm going to give you all of the details on this on on the other video i'll do about running but
this one basically was on a running track i would do 800 meters rest 800 meters rest 600 meters rest
600 meters rest 400 meters rest 400 meters rest and then i would finish off with a 200 meter
run going as fast as i can absolute killer but i used to wear a hori monitor and i used to
measure my recovery rate of that i'm going to give you all them deals on the next video
that i do on this and then other videos i would do would be some sprints where i would be running 100
meters as fast as i can turning around coming back as fast as i can doing about 12 of them as well so
in a nutshell that was me running but that's all scheduled it was all scheduled out again
i'll do another video on that later on make sure you watch this video next where i talk
about the box and warm up it's important you warm up correctly before every session so
click here and watch this video next you're going to absolutely love it and learn a lot from it