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Hi I'm 15 5'7-8 and 120 pounds and I'm training for my first boxing fight at the end of the year
My boxing is on Wednesday and Fridays where we do weights and cardio and stuff I wanna know how much I need to train at my age and what is a good routine cause I'm new to dieting and training programmes so anything will help....also my trainer said if I'm good enough then he will put me in the aba's which is more pressure so what should I do just focus on strength or cardio
Thanks in advance
Also I am really determined to do this....I've got a really clean schedule and I'm excited
I just want to be prepared for everything cause I have exams this year and it's really pressurising and thank you anyway

Coach Rose
Coach Rose  
Hi Harry,

At this stage of your boxing you do not need to worry about dieting. Your body is still in the growing years and you need to let it develop naturally.
On the other hand, weight lifting and cardio will help.
On two of your off days, lift weights. Focus on medium reps (at least 12-14 reps) and light to medium weights.
On three of your off days you need to run. If your not used to running, do 1 mile each of the three days. If your used to running, do 2 miles, three days a week.
It's ok if you run and lift weights on the same day but I would not do either one on the days you box. You don't need to be sore or tired when your doing your boxing training.

Focus on your boxing skills and your cardio (running). These are the two most important aspects of boxing. Listing weights is a bonus, but not a necessity. But first and foremost, don't neglect your exams. That is your future. Boxing right now is just a fun activity so be sure to prioritize your time.

Also, I am hosting a new boxing instructional series on YouTube. The channel is called "fighters domain". Just type it in the youtube search box. We will be doing a new video weekly and will cover all aspects of boxing training. Enjoy and share with your boxing friends if you like.

Good Luck,
Coach Rose  


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Jack Rose


I can answer any questions related to boxing and training. I can help anyone prepare for professional or amateur bouts. My trainer/boss of 30 years is in the Golden Gloves Hall of Fame and was either the trainer or special adviser to the former heavyweight champion of the world Big John Tate, Evander Holyfield, Roy Jones Jr., Bernard Taylor, Billy Bridges, Frankie Randall just to name a few. He was also the President of the National Golden Gloves.


I have been in the sport of boxing since 1984. I started as a boxer and advanced quickly. I was lucky enough to have some of the best sparring in the country with 3 top ten pros in my very gym. I am fortunate enough to live near one of the better boxing programs in the country. We have cultivated our facility into the largest Amateur Boxing Gym in the country. In the mid 90's I became a trainer for Golden Gloves. I train amateur and pro fighters. I have worked in many corners at USA and Golden Glove tournaments. I have worked corners in pro bouts on HBO and ESPN cards. My friend, boss and coach is the former President of Golden Gloves and I trained under his tutelage.

I am a certified Golden Gloves/USA Boxing Coach. I am also a licensed to work pro bouts in several states. I head coach of the Southern Golden Gloves National Team.

College, Pro Licenses, USA Boxing Certified, Certified Judge/Referee, Certified Fitness Trainer

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