I used to box competitively, and now most of my focus is on building muscle mass, although I still like to go to my old boxing gym 1-3 times a week on my off days. Since I have moved up a class due to my muscle gains, I doubt I will compete in the future (maybe white collar stuff or exhibition fights since I'm in my 30's now).
My question is this: I like to have one of my off days (usually Saturday), where I get some good sparring in. Of course this is very taxing, and I probably go anywhere from 6-15 rounds depending on who is there. The other day or two I will do like a 45-60 min workout, with the typical bag work, mitt work, shadowboxing, skipping, etc. Is this too much if I have a 4 day bodybuilding type of split?
Or should I use bag work as a finisher? Kind of like a substitute for a prowler-type of training.
And I have found that I REALLY need to do more rear delt and back work. Any recommendations on volume?? Thanks.