6 Weeks Boxing Training .pdf [2023]

6 weeks isn’t enough time to get to an elite level but let’s say you’ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you’ll need a plan and a program, or programme if you’re British.

You can download the .pdf near the bottom of this post.

Recommended Equipment

  • 3-5kg medicine ball
  • Light resistance Band
  • Medium level resistance Band
  • 1kg dumbbells
  • Punch bag
  • Sipping rope

Ideally you’d have access to cardio machines like a rower and air bike

SAID Principle

If you want to get fit for boxing, you should be boxing or replicating boxing techniques to build your fitness. Running and rowing is great for building a base of fitness but if you run a lot, you’ll get fit for running, not boxing.

This program assumes you’re sparring and doing pad work at least twice a week too. You can still use the 6 week progprogramget fit before going to a boxing class, but if you’re fighting you need to spar, even if its just with jabs to start with.

Tabata Intervals

If you want to get fit, quickly for boxing, I highly recommend using Tabata Intervals. You’ll need an app or a timer. Tabata intervals involve 20 seconds of high intensity work, with a rest of 10 seconds. This is repeated 8 times for a total of 4 minutes. You can use squats, sprints on a bike, burpees or bag work (plus lots more exercises!)

Bas Rutten Boxing Workouts

These workouts are great for getting fit and practising combinations. Press play on the video below:

You’ll want to quickly watch this video too – it explain what the numbers mean in the video:

1 means jab

2 means jab,cross

3 means jab,cross, hook

4 means jab, cross, hook, uppercut

Warm up with 5-10 minutes steady state cardio and dynamic stretching before each workout

Day 1

  • Squats Tabata interval
  • Bas Rutten 3 x 3 mins rounds Shadow boxing with 1kg weights*
  • Heavy Bag Tabata Interval
  • Incline or Hill Sprints – 10 second sprint with 20 secs rest x 5

Bag Combinations

Jab, cross, hook, cross x 10

Double Jab, cross x 10

Cross, hook, cross x 10

Parry, bosy jab x 10

Day 2

Circuit – 1 minute per station



Press ups

Band bicep curls

straight punches with 1kg dumbbells

Jumping Lunges

Medicine Ball slams

rest for 5 minutes and repeat the circuit once

Day 3

  • Heavy Bag Tabata interval
  • Bas Rutten 3 x 3 min rounds
  • Skipping 5 x 1 min rounds
  • Vertical jumps x 10 x 2 sets

Day 4

Steady state Cardio

Go for a 1 hour run or hike


Complete 1 hour on a c

Technical practice:

Drill/practice jab counters – e.g. slipping you’re head to the outside and countering with a body jab
You can learn more about jabs and jab counters in my article here.

Drill footwork – practice pivoting and bobbing and weaving.

Day 5

  • Tabata Interval squats
  • 3 x 3 min shadow boxing with 1kg dumbbells
  • Press ups 3 sets of 10 reps*
  • Medicine balls slams 3 sets of 10 reps
  • Resistance band punches 3 sets of 10 reps per arm (use crosses and/or hooks)
  • Resistance band pull-punches**
  • Resistance band Thrusters 3 sets of 10 reps
  • Tabata Interval crunches
  • Dorsal raises 3 sets x 10 reps
  • Russian Twists 3 sets x 12 reps
  • Jumping Lunges 2 sets of 10 reps

Day 6

30 minutes of low impact steady state cardio – e.g. cycling, cross trainer, rowing machine.

Technical Practice – practice head movement and foot work.

Shadow boxing – 4 x 3 minute rounds of Bas Rutten workout

Day 7

Rest or steady state cardio

Research and practice these key techniques for boxing

Jab with head off centre line

The Sambo Casting Punch

Slip and counter the jab:

Parry and counter :

jab parry
1 way to counter a jab is to parry it downwards & counter

If you have only 6 weeks to train, I would keep things simple and repeat the above program/programme weekly.

If you have more time to train, please check out my blog post about Boxing Strength & Conditioning here.

Download the program as a pdf by clicking here

6 Week Boxing Training Program – Presented in Tables

Warm up for at least 10 minutes before the workout and perform at least 2 lighter sets before attempting a working set. 

Warm up should be functional and boxing specific and include foam rolling, skipping, footwork, shadow boxing. Start off with steady state exercises such as light jogging and build up to skipping and burpees at the end of the warm up. 

Warm down & finish each workout with a boxing specific exercise such as pads, shadow boxing etc 

Standard Boxing Strength Programme 

Day 1 

Exercise Sets Reps 
Bodyweight squats Tabata 4 mins total 
Shadow Boxing 3 rounds 3 mins each 
Heavy Bag Tabata 4 mins total 
Band Punches (cross) 12 
Band Punches (hooks) 12 
Multidirectional lunges  
Sprints 70m / 10 seconds x 5 
Stability Ball Plank 60 secs 

Day 2 – Circuit – 1 min per exercise 

Exercise Sets Reps 
Squats 1 min 
Burpees 1 min 
Press ups 1 min 
Band curls 1 min 
Punches with 1kg 1 min 
Jumping Lunges 1 min 
Medicine Ball Slams 1 min 
Rest for 2-5 mins and repeat   

Day 3 

Exercise Sets Reps 
Heavy Bag Tabata 4 mins total 
Shadow Box 3 rounds 
Skipping 1 minute 
Vertical Jumps 10 
Sprints 20 secs 
Depth Jumps 

Day 4 

Steady state cardio e.g. row for 30 mins or jog for an hour 

Technical practice – Drill and practice jab counters 

Technical Practice – Drill footwork 

Technical Practice – Research and attempt the “Russian Hook” 

Day 5 

Exercise Sets Reps 
Squats Tabata 4 mins total 
Shadow Box 3 rounds 
Press ups 10 
Resi Band Punches 10 
Band Pill Punches 15 
Band Thrusters 10 
Russian Twists 12 
Jumping Lunges 10 

Day 6 

30 minutes of low impact steady state cardio – e.g. cycling, cross trainer, rowing machine. 

Technical Practice – practice head movement and foot work. 

Shadow boxing – 4 x 3 minute rounds of Bas Rutten workout 

Day 7  

Rest or steady state cardio 

Research and practice these key techniques for boxing  

Jab with head off centre line 

The Sambo Casting Punch 

Slip and counter the jab 

Download the program as a pdf by clicking here

Looking for a punch bag? Please check out the website below for METIS Punchbags

freestanding Punch bag

Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm?

Take a look at the METIS Range of professional quality punch bags here

Looking for Boxing Drills – see my boxing drills blog post by clicking here

Please take a look at our MMA T-Shirt Shop

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
This entry was posted in boxing, Fitness and tagged , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.