Expert: Dennis Black - 1/31/2001

Question
Ive trained as kickboxer for about 18 months i was making rearly good progress i won all my fights and inter-club comps up until about 3 months ago when i was attacked by a gang of lads! defending myself they came off worst and it put me off abit knowing what damage you can! but i'd like to start training again! and wanted to know if you can help? could you maybe set me a weeks training plan to follow? i can give you any info on myself if you need it!

thanks for your time
                   Lee Webb

Answer
Lee,

 When I have fighters in training, they train 6 days a week, resting on Sunday.  They run 6 miles a day.  The do atleast 3 hours ea. day in the gym doing bag work, shadow boxing, sparring, jump rope and situps.  SO... if you are just starting back you may want to start w/ a schedule like this and work your way up. All rounds are 3 mins. w/ a 30 sec rest.

Run: 3 miles
Shadowbox: 6 rds
Heavy bag: 6 rds
Double End Bag: 6 rds
Speed Bag : 6 rds
Jump Rope :15 min. straight
Sit ups :  300

Then you can ad in Mitt work and sparring later after your conditioning is up to par.  Don't forget to stretch those legs, eat right and get plenty of rest.

AND LEAVE THE GIRLS ALONE!  

Good Luck!

Dr. Black