How Would You Balance Bagwork, Lifting, Sparring, and Soccer?
I’m looking for advice on how to balance boxing, weightlifting, and soccer in a way that improves performance without burning me out.
I’m a 36 yo male, almost 37. I work a 6am-5pm desk job, so my training has to happen after work. My fixed schedule is sparring on Saturdays (5-7 3 minute rounds) and playing soccer on Sundays for about 2 hours.
My goal is to do bagwork on my own twice during the week and lift weights twice during the week. The main purpose of weightlifting is to improve my body for sparring days, not bodybuilding. I want to continue building strength, explosiveness, durability, and injury resistance while still having enough gas for boxing and soccer.
The challenge is figuring out where to place the lifting and bagwork sessions so I’m not going into sparring or soccer overly fatigued. I also want to make sure the lifting complements boxing rather than making me stiff or too sore.
How would you structure the week? Would you do lifting and bagwork on separate days, or combine them? What kind of lifting split would make the most sense for boxing performance at my age and with this schedule?
Any advice on weekly layout, recovery, volume, and exercise selection would be appreciated.
Thanks to everyone in the community in advance!