The EXACT Workout I Used to Win an Olympic Medal in Boxing

Want to Level up your Sparring? Get in-depth Tips and Tricks on Sparring: https://boxingfitness.com/sparring-academy Check out all supplements I’m using and use code: BOXING to get additional 10% OFF https://urlgeni.us/X4LO2X Free Perfect Punch program https://boxingfitness.com/perfect-punch-course/ The Ultimate Boxing Program LINK here - 50% off https://boxingfitness.com/ultimate-boxing-training Get the Heavybag Boxing Academy Program SAVE 40% Right now https://boxingfitness.com/heavybag Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : https://boxingfitness.com/shadowboxing Get the Footwork Boxing Academy Program SAVE 40% Right now https://boxingfitness.com/footwork Have Your Video reviewed on my channel https://boxingfitness.com/video-review Become a Certified Boxing Fitness Coach https://www.boxingfitness.com/academy Watch Next: Why Boxing Feels Different at 23 and 40 Explained https://youtu.be/3BLFng-iKD8 This is the exact workout Tony Jeffries, Olympic medalist boxer, used to qualify for the 2008 Beijing Olympics, training multiple sessions a day inside Team GB's boxing camp before winning bronze. Every week followed a strict schedule built around sparring and technical drills, backed by explosive strength work and long runs to manage weight. Monday alone brought two full training sessions covering footwork, shadow boxing, and sparring. Sparring rounds followed against fellow Olympic hopefuls, including James DeGale, who went on to win gold and become a two time world champion. Tuesday and Wednesday pushed even harder, adding sustained sprint sessions and technical sparring on top of a dedicated video analysis session built around the real opponents Tony was likely to face. One training system worth copying is keeping your biggest faults in front of you at all times, a printed photo with your top three habits to fix written underneath it, so they stay in your head every single session. Identify the mistake first, then drill it out through repetition. From there, you evaluate yourself constantly and analyze what actually changed, before leveling up and starting the cycle again. That same personalized approach carried into a video analysis and visualization method built around Tony's actual Olympic opponents, along with the full day by day breakdown of sparring, conditioning, and recovery that shaped him into a bronze medalist. Chapters 0:00 - The EXACT Workout I Used to Win an Olympic Medal 0:37 - Monday: Sparring With A Future World Champion 5:27 - Tuesday: The Hardest Session Of The Week 12:12 - Wednesday: The Secret Team GB Used That No One Else Does 21:15 - Thursday: The Last Day In Sheffield 23:04 - Why Friday Was Never A Day Off 25:02 - The Weekend That Wasn't Really A Weekend Full Weekly Schedule MONDAY 12 PM - 90 min session Full body warm up Footwork drills Ladder work Partner shoulder twitch drill Themed shadowboxing round Themed heavy bag round Abs workout Cooldown 3 PM - Session Warmup Themed shadow boxing Rounds of sparring Cooldown 8 PM - Run 30-40 min run TUESDAY 7 AM - 30 min run Full-body warm up Sustained run: 4 x 2 mins Stretch 10 AM - 90-120 min session Warm up Footwork drills focused on ring control Technical game plan Light, explosive strength session 3 PM - 60-90 min session Warm up Partner sparring drills Sparring Jump rope 7 PM - Run 30-40 min run WEDNESDAY 7 AM - Sprints 12 x 150 meter high intensity sprints 20 mins sprints 10 AM - 90 min session Warm up Technical shadow boxing Technical work on heavy bag Game planning and visualization 3 PM - 60 min session Warm up Pads work with a coach Heavy bag work 7 PM - Run 30-40 min run THURSDAY 7 AM - Session Running session 30 min HIIT session 10 AM - 90 min session Footwork drills Partner shadow drills Shadowboxing Sparring or Heavy bags and pads Finish with light, explosive weights FRIDAY 60 min session Footwork Combinations Gameplan SATURDAY A quick two-mile run SUNDAY Rest MY SOCIAL MEDIA: Follow me on Instagram: https://www.instagram.com/tony_jeffries Subscribe to my YouTube channel: https://www.youtube.com/tonyjeffries1?sub_confirmation=1 Business Email: Tonyjeffries@gmail.com My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer. I’m the owner of Boxingfitness.com where I take your boxing to the next level. #boxingtraining #boxing