Because boxing is predominantly made up of four main biomotor abilities—speed, strength, endurance, and coordination—it's challenging for a boxer to train effectively without completely neglecting some motor abilities and overtraining others. In this weekly training plan, Lawrence outlines a schedule that allows the boxer to target all four of the biomotor abilities, maximizing sports performance and fitness while preventing the risk of overtraining.

The weekly micro-cycle training frequency incorporates training twice a day for different motor abilities, allowing for summation of different stresses, permitting ideal physiological adaption to take place, and ultimately increasing sports performance. When targeting different motor abilities on the same day, choose the most neuromuscular challenging workout or exercise first before graduating to slower exercises later in the day.


  • The first training session of the week is perfect for stepping up sparring partners and learning new techniques and tactical work. The fighter should be fully rested from Sunday.
  • The second workout of the day should preferably take place after three to four hours of recovery and nutritional support. If this isn’t possible, then the athlete should perform interval training for fifteen to twenty minutes immediately after sparring to improve his anaerobic threshold and cardiovascular system.


  • The athlete should perform a weight training session to develop the most appropriate physical attribute needed for max strength/power.
  • Three to four hours after nutritional support, the athlete should perform some light shadow boxing for twenty minutes to focus on new techniques, increase mental preparation, and keep mobile.


  • This is the second best training day for sparring because the fighter’s energy levels should still be relatively high.
  • After three to four hours of rest and nutritional support, the athlete should perform interval training to improve the aerobic and anaerobic systems and for mental toughness.


  • The athlete should choose a weight training session that suits the specific phase of training currently being developed.
  • After three to four hours of recovery and nutritional support, the athlete should go on a long run to increase or maintain his VO2 max. This will depend on the fighter’s current cardiorespiratory endurance level.


  • This is the easiest training day because of all the cumulative effects of previous training sessions.
  • The athlete should work on developing technique. He should not do anything too demanding, as he will need to recover for the next day, which is a particularly demanding session.


  • This is the hardest day of training.
  • The athlete should start off with modified Strongman training (MST), which is one of the most important training modalities that a fighter can do.
  • Three to four hours after nutritional support, the fighter should do some boxing endurance work for about thirty to fifty minutes. This is important to do following MST because the fighters need to learn how to maintain good technique while fatigued, as this is often the case while fighting.


  • This is a full resting day to allow the fighter to recover and be ready for Monday’s training session.


  • Every four weeks, reduce the volume by 40 percent on the weights and roughly 20 percent on everything else to allow for full recovery and adaption so that super compensation can occur without overtraining.