Boxing Workout

Professional boxers are some of the world’s leanest and most conditioned athletes in the world. Their work ethic and discipline is what sets them apart in their sport. They have formed the habit of doing things that losers don’t like to do.

I am fortunate to get to train and work with Tory Williams, the #2 Ranked Light Heavyweight Amateur Boxer in the Nation.   In my interview with him he shared with me some of his habits and training routines that have contributed to his success.

Williams has a calm demeanor that has a chilling out effect on my high energy personality.  Don’t get me wrong, he is tough and his boxing classes are not for the faint of heart. I have left many of his classes feeling spent and rung out (and LOVED it!). I like to describe his style as relaxed intensity. He puts value on remaining calm and says it enables him to focus and perform better.

The less effort, the faster and more powerful I will be.  Bruce Lee

There is a place for being amped up but without being balanced you can make stupid mistakes. There are a plethora of examples of how this can happen, and that is why Williams says fighting isn’t just something he does, it’s a lifestyle.

It makes sense that with a schedule that includes 4-6 hours of training, caring for his daughter and working there has to be a priority on staying relaxed and focused. He believes the way he approaches his daily life carries over into fighting. It sounds very similar to the idea of living in the present moment which is something we can never be reminded enough to do.

How does this lean, mean fighting machine train?

He laid out his training schedule for me:

6-7 days a week (depending on how close a fight is) Boxing and running 3 miles

Boxing workout:

  • Tire flips: 15 min.
  • Shadow box: 30 min.
  • Heavy bag: 20 min. no break
  • Jump rope: 10 min.
  • Speed bag: 15 min.
  • Mit work: 30 min.
  • Jump rope: 20 min.
  • Stretch: 30 min

Strength and Core work: bodyweight exercises like pushups, pullups, squats, lunges and a variety of abdominal exercises.

Intense is an understatement, but if it doesn’t challenge you it won’t change you! Maybe you are not training to be the next Ultimate Fighter, but you should be training and disciplining yourself to be your best.  Everybody is busy and has problems in life, but what is it going to be reasons or results???

UFC Gym Mandeville is where Tory teaches his boxing classes, and I coach a Strength and Conditioning Class. (Keep in mind that you get a complimentary class)  This could be your fresh start.  There are all different fitness levels but the workouts accommodate everyone.  Train Differently.  Try a boxing class and experience how good it feels to challenge yourself.


For more information and to receive a complimentary session to my Bootcamps or for Group Personal Training check out my website at

Tory’s Records:

2013: H.O.R.N National  champion
           Light heavyweight (Novice)
2013: Louisiana Governors Game
Champion (Heavyweight)
2014: Louisiana Golden Glove Champ
Light heavyweight
2014: Mid-month Regional Golden
Glove Light Heavyweight Champ
2014: National Golden Gloves Runner Up (2nd place) Light Heavyweight
2014: Ringside World Championship Runner Up (2nd place) Light Heavyweight

*Ranked: #2 in the Nation as a Light heavyweight Amateur Boxer






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