Titans Grip

Boxing Training Plan, Advanced

20-Week Advanced Boxing Fight Camp

A full twenty week fight camp for competitive amateurs and early stage pros. Six sessions per week, three sparring days at peak, block periodized strength, and a surgical three week taper that ends on fight night.

Duration

20 weeks

Sessions / week

6

Per session

90-120 min

Level

Advanced

Coach Marcus

Boxing coach, footwork, combinations, defense

Reviewed 2026-04-18

Before You Start

  • At least 3 years of coached boxing training
  • 20 plus documented amateur bouts or comparable sparring volume
  • Active USA Boxing or IBA license recommended
  • Clean recent medical including neuro screen and cardiac check
  • No concussion in the prior 90 days

Week by Week Structure

Weeks 1-5: General Preparation

Aerobic rebuild, max strength block, volume on pads and bag. Light sparring only, focused on distance and feints.

Monday: Technical Volume Plus Strength

120 min

Warm up (15 min)

  • Jump rope, mobility

Technical (50 min)

  • Shadow, 5 rounds of 3 minutes
  • Pads, 6 rounds of 3 minutes, combination volume
  • Bag, 4 rounds of 3 minutes at 70 percent

Strength (45 min)

  • Back squat, 5 x 5 at 80 percent 1RM
  • Bench press, 5 x 5 at 80 percent 1RM
  • Weighted pull up, 4 x 5
  • Romanian deadlift, 3 x 6 at 75 percent 1RM

Cool down (10 min)

  • Mobility

Tuesday: Aerobic Base Run

75 min

Run (60 min)

  • 60 minute zone 2 run, heart rate 70 to 75 percent of max

Core (15 min)

  • Hollow hold, side plank, dead bug

Wednesday: Light Technical Sparring

90 min

Warm up (20 min)

  • Jump rope, shadow

Sparring (40 min)

  • 6 rounds of 3 minutes at 50 percent, focused on feints and distance management

Cool down (30 min)

  • Film review, mobility

Thursday: Pads Plus Conditioning

90 min

Warm up (10 min)

  • Jump rope

Pads (35 min)

  • 6 rounds of 3 minutes, combination plus defense

Conditioning (35 min)

  • Assault bike, 8 rounds of 60 seconds hard, 60 seconds easy

Cool down (10 min)

  • Mobility

Friday: Strength Lower

75 min

Warm up (10 min)

  • Dynamic

Strength (55 min)

  • Front squat, 5 x 5 at 75 percent 1RM
  • Trap bar deadlift, 4 x 5 at 80 percent 1RM
  • Hip thrust, 4 x 8
  • Anti rotation press, 3 x 10 per side

Cool down (10 min)

  • Mobility

Saturday: Long Bag Plus Film

90 min

Warm up (15 min)

  • Jump rope

Bag (50 min)

  • 10 rounds of 3 minutes, full combinations and defense

Film review (25 min)

  • Review last sparring session, tag three corrections

Weeks 6-10: Specific Preparation

Strength converts to power. Sparring becomes more tactical. Opponent study begins if the fight is known.

Monday: Power Block

100 min

Warm up (10 min)

  • Dynamic

Power lifts (50 min)

  • Trap bar jump, 5 x 3 at 30 percent 1RM
  • Bench throw, 4 x 3 at 30 percent 1RM
  • Med ball rotational throw, 5 x 3 per side
  • Weighted pull up, 4 x 5

Pads (30 min)

  • 5 rounds of 3 minutes, counter combinations from fight plan

Cool down (10 min)

  • Mobility

Tuesday: Tempo Run Plus Bag

90 min

Run (45 min)

  • 10 minute warm up, 6 x 3 minutes threshold pace with 90 second walks, 10 minute cool down

Bag (35 min)

  • 8 rounds of 3 minutes, 15 second output finisher each round

Cool down (10 min)

  • Mobility

Wednesday: Tactical Sparring

100 min

Warm up (20 min)

  • Jump rope, shadow, pads

Sparring (50 min)

  • 8 rounds of 3 minutes at 60 percent, executing fight plan constraints
  • Coach resets partners to simulate opponent style

Cool down (30 min)

  • Film review, hydration

Thursday: Strength Upper

75 min

Warm up (10 min)

  • Dynamic, banded prep

Strength (55 min)

  • Bench press, 5 x 3 at 85 percent 1RM
  • Weighted pull up, 5 x 3
  • Single arm DB row, 4 x 6 per side
  • Face pull, 3 x 12

Cool down (10 min)

  • Mobility

Friday: Speed Day

75 min

Warm up (10 min)

  • Jump rope

Speed bag (15 min)

  • 5 rounds of 3 minutes, hand speed and rhythm

Double end (20 min)

  • 5 rounds of 3 minutes, timing and head movement

Reaction work (20 min)

  • Partner cues with 10 ounce gloves, slip counter drills, 4 rounds of 3 minutes

Cool down (10 min)

  • Mobility

Saturday: Hard Sparring or Long Bag

100 min

Warm up (20 min)

  • Jump rope, shadow

Main block (50 min)

  • Every other week: 8 rounds sparring at 70 percent
  • Alternate week: 10 rounds heavy bag at 85 percent

Cool down (30 min)

  • Film review, mobility

Weeks 11-15: Pre Competition

Sharp tactical blocks, shorter rounds at higher intensity. Strength drops to maintenance. Opponent specific sparring partners.

Monday: Opponent Style Pads

90 min

Warm up (15 min)

  • Jump rope, shadow

Pads (45 min)

  • 6 rounds of 3 minutes, pads simulate opponent style
  • Pad holder calls specific combinations from fight plan

Bag (20 min)

  • 4 rounds of 3 minutes, high output bursts

Cool down (10 min)

  • Mobility

Tuesday: Short Intervals Plus Core

75 min

Warm up (10 min)

  • Dynamic

Intervals (40 min)

  • Assault bike, 12 rounds of 20 seconds hard, 40 seconds easy

Core (20 min)

  • Weighted carry, 4 x 40 meters
  • Pallof press, 3 x 10 per side
  • Side plank, 3 x 45 seconds per side

Cool down (5 min)

  • Breath work

Wednesday: Fight Plan Sparring

100 min

Warm up (20 min)

  • Jump rope, shadow, pads

Sparring (45 min)

  • 6 to 8 rounds of 3 minutes at 65 percent, strict fight plan execution

Cool down (35 min)

  • Film review

Thursday: Strength Maintenance

60 min

Warm up (10 min)

  • Dynamic

Strength (45 min)

  • Trap bar deadlift, 3 x 3 at 70 percent 1RM, speed focus
  • Bench press, 3 x 3 at 70 percent 1RM
  • Pull up, 3 x 5
  • Med ball rotational throw, 4 x 3 per side

Cool down (5 min)

  • Mobility

Friday: Movement and Film

75 min

Shadow and footwork (40 min)

  • 5 rounds shadow, 4 rounds footwork specific to opponent style

Film (30 min)

  • Deep review of opponent footage with coach

Cool down (5 min)

  • Mobility

Saturday: Simulation Rounds

90 min

Warm up (20 min)

  • Jump rope, shadow

Simulation (40 min)

  • Bout length sparring simulation at 60 percent
  • Full pre bout warm up, ring walk, corner instructions

Cool down (30 min)

  • Film review, mobility

Weeks 16-20: Taper and Fight

Volume drops weekly. Weight management precise. Final sparring in week 17. Weeks 19 to 20 are sharpening and rest.

Monday: Short Pads

60 min

Warm up (10 min)

  • Jump rope

Pads (30 min)

  • 4 rounds of 3 minutes, crisp combinations, no grinds

Cool down (20 min)

  • Mobility, hydration

Tuesday: Light Bike

45 min

Bike (30 min)

  • 30 minute steady zone 2 spin

Mobility (15 min)

  • Full body flow

Wednesday: Final Sparring (Week 17 only)

75 min

Warm up (15 min)

  • Jump rope, shadow

Sparring (30 min)

  • 4 rounds of 2 minutes at 50 percent, fight rhythm

Cool down (30 min)

  • Film review

Note: No sparring in weeks 18 to 20.

Thursday: Speed Day

50 min

Speed work (35 min)

  • Double end bag, 4 rounds of 2 minutes
  • Speed bag, 3 rounds of 2 minutes
  • Reaction drills with coach, 3 rounds of 2 minutes

Cool down (15 min)

  • Mobility

Friday: Shadow and Walk Through

40 min

Shadow (20 min)

  • 4 rounds of 2 minutes, fight plan rehearsal

Weigh in rehearsal (20 min)

  • Weight check, hydration strategy

Saturday: Fight Day (Week 20)

Variable

Pre bout (45 min)

  • Warm up with coach, pads touch up

Bout (15 min)

  • 3 to 4 rounds of 3 minutes as scheduled

Recovery (120 min)

  • Rehydration, food, medical check, ice

Key Techniques

Feint into lead hook

Jab feint that draws a defensive reaction, followed immediately by a lead hook to the exposed line. The feint is sold with the shoulder and eyes, not only the hand.

Check hook

A pivoting lead hook used against an opponent who lunges in. The lead foot pivots 90 degrees as the hook fires, moving you off the line of the incoming shot.

Shoulder roll counter

Using the lead shoulder to deflect a cross, then firing a lead hook or rear cross over the top. Requires tight hand position and a relaxed upper back.

Hook off the jab

Jab that transitions into a lead hook in a continuous rotation. The jab loads the hook. Sequence is one unit in the hips, not two separate shots.

Body work to head transition

Cross or lead hook to the liver, followed by the same hand to the head as the guard drops. Reading the guard drop is the skill, not the punches themselves.

Fueling and Recovery

At this level, macronutrient precision matters. In general preparation aim for 2.0 to 2.4 grams of protein per kilogram, 5 to 7 grams of carbohydrate per kilogram on heavy days, and fat filling the remainder of energy needs, typically 0.8 to 1.2 grams per kilogram. In the final four weeks, carb intake should be protected in the 5 to 6 range even if body weight needs to drop. Aggressive carb reduction to make weight is a common cause of late round fade. Water loading and sodium manipulation in the final 5 days before weigh in is a proven approach, but it is only safe under supervision from a sports dietitian. Creatine monohydrate, caffeine, and beta alanine are the only ergogenic supplements with strong evidence for combat sports output. All three are WADA legal. Never introduce a new supplement in fight camp. Drug tested athletes should use only Informed Sport or NSF Certified for Sport products.

Equipment Checklist

  • Hand wraps, 180 inch cotton, four pairs
  • 10 ounce and 14 ounce pro fight and sparring gloves
  • Custom fit mouthguard
  • Headgear that meets current event regulations
  • Trap bar and barbell for strength blocks
  • Med balls from 3 to 8 kilograms
  • Assault bike or rowing ergometer
  • Heart rate chest strap for zone control

Progress Milestones

  1. Week 5

    Strength block peaks. Lifts add 3 to 5 percent versus baseline.

  2. Week 10

    Tactical sparring shows fight plan holding through 8 rounds.

  3. Week 14

    Opponent film review integrated into pad calls and footwork.

  4. Week 17

    Final sparring day. Clean work, no hard shots, fight rhythm in.

  5. Week 20

    Bout executed on plan. Medical clearance, rehydration, recovery.

Cross Train With

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MMA AI

The Ultimate Proving Ground

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Kickboxing AI

Strike with Precision and Power

Track this plan in Boxing AI

Log every session, get AI video feedback on your technique, and follow Coach Marcus as a personal coach inside the app.

Download on theApp Store

Frequently Asked Questions

How many sparring partners do I need for a camp this long?+

At minimum three, with styles that mirror the opponent. One pressure fighter, one slick counter puncher, one of your own weight who can push pace. Sparring the same partner every day dulls adaptation.

Can I train the morning of weigh in?+

Only a short mobility and shadow session to stay loose. No sweating, no strength work. The priority on weigh in day is hitting weight without crashing energy reserves.

What bodyweight buffer should I hold in week 16?+

No more than 3 to 4 percent above fight weight. Holding 6 to 8 percent and crash cutting in the final two weeks is the number one reason amateur and early pro boxers look flat on fight night.

When do I stop sparring?+

Ten days out is the standard. Some camps push to 14 days out. Anything closer than 10 days is gambling with a concussion or a cut that pulls you from the card.

How do I handle a late opponent change?+

Do not change camp structure. Adjust fight plan calls and footage review only. The physical work is baked in by week 16. Trying to retool the body in a week creates injury risk and panic.

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Sources and Further Reading