Back in training after Injury...This is my Training Programme:

This is what i do, not sure its enough for me, im an amateur middleweight. If anybody has any suggestions on other excercises to include or modifications to this programme all suggestions would be appreciated :)

6am...4miles Roadwork

1pm...Arrive at gym & warm up

6rds skipping
6rds Heavybag

Treadmill 30mins. 14km/h

half hour body conditioning
(situps, medicine ball, swiss ball etc.)

Weights:
Bench, Incline, Fly
Curls, Triceps, Leg work.

More Cardio:
Rowing 4000 metres
Heavy Bag 6rds.
Skipping 6rds

8pm...5rds pads
5rds Bodybag
4rds sparring

What days?

Thats for Mondays, Wednesdays n Fridays...the other days i gotta follow my trainers regimen.

what was the injury. sounds to much.

Sounds like a pro's routine , dont have to go to work or school ?

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Originally Posted by Scrap

what was the injury. sounds to much.

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I agree with scrap . you want to ease back into the workouts ..if you aggravate an injury , your back to square one , with the possibility of an even longer layoff then before (Personal experience here) ( . Like scrap says it all depends on the injury and how long you have been recovering as to how you tailor your return workout. knee, back, hand, wrist ?
most important is listen to your body.. when something don't feel right stop right there and rest. move on to something else (different body part).. if you feel it again. stop and call it a day .

To Poom: I done at college for the summer half way thru my college degree n they really encouraging me.

To Scrap n Lords Gym: Injury was to my shoulder, dislocation n break...but that was months ago and no longer an issue...I posted this because i Want more...Iv bin doing this for a month and i dont feeel it anymore. Thanks so much for ur posts guys.

P.S. to Poom: time really isnt an issue as i really don't have a life outside of boxing ;D

Welp,if its not really bothering you,thats fine,but one thing,if you can Id move up your bag and sparring work,so your doing it while your still fresh.
You shouldnt just be getting your work in,you should also be learning while your in there,and if your gassed and at the end of your day,you might not be thinking as much as you should
Speaking of thinking,I should think about taking a nap,I got a new boxer to start working with tonight

I think you need to change the resistance training your doing. You're neglecting your back. :)

I have an annoying habit of following Qs with Qs - so hitmandonny - have you have the same weight training routine for months or has that part changed?

Just wondered how long you'd do the same thing for since I'd be worried about plateauing after a while doing the same exercises.

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Originally Posted by Sharla

I have an annoying habit of following Qs with Qs - so hitmandonny - have you have the same weight training routine for months or has that part changed?

Just wondered how long you'd do the same thing for since I'd be worried about plateauing after a while doing the same exercises.

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You shouldnt honestly be doing the same excercise every day
Today for me was core/skil/plyometrics
tommorrow will be conditioning/weights
If I dont die after the stupid crap I did tonight that is ;D

I think he's doing it Mon, Weds, Fri - seems nice and simple but I'd wonder if one exercise per muscle group is enough - not that I'd mind if it worked - can be difficult to find time for long weights sessions.

Hey Sharla, see im jus turninng twenty soon and in the past year or so iv been growing n filling out...my weight programme has cahnged with my size. I am lucky enough to b good friends with one of the best power lifters over here and he usually supervises and controls what i lift. (for me weights are jus to supplement my boxing, not to look good or feel cool :))
Trainer Monkey: Yeah i dont do these weights every day, and if i do 2 consecutive days using weights i have an alternative routine:
i.e. Day1-Bench, Incline, Fly....Day2-Shoulder Press, Bicep, Triceps...
AdamGB: My trainer makes me do a lot of back excercises. Could u reccomend a few more top experiment with?

In the course of this training i have really altered my style to try avoid injury. In the past i was an ultra aggresive amateur and many of my fights wer won by stoppage by jus being fitter and overwhelming the opponent. On the pads yesterday night the new style just clicked and i felt really good. iv loosened up a lot so as not to put any strain onto my shoulder again, but....(theres always a but) i think m throwing my right straights as more of an overhand shot...Bad idea?

Thanks for the extra weight training info - I only want to do it to improve my boxing aswell so I'm happy to hear about what works for other people.

I'm curious about your new style since I'm just coming back from injury myself and I think my style's changing too - hopefully for the better. Can you describe your new style a bit more?

Well when i was younger (16-17) i was actually fighting in the same division (Under 21 70kg/11st.) In the past i was constantly coming forward using mostly my hands and in a way my punches as a defence. It worked exteremely well but i am not able to do it anymore because of the shoulder and the strain on it.
After injury i came back and the first alteration i made was to draw my right foot behind me more (Left foot for southpaw) This makes my body smaller and takes my injured right shoulder out of range. This posed a problem with punching as I was acustomed to throwing punches across my own body thus the punches being a lot shorter.
Again found difficulty in sparring at first as i stepped in too far, but im used to it now and pivotting gives me power that i didn have in-close. And as for defence im Trying a hands up style a-la-Winky Wright. basically longer punching keeping the opponent on the outside and not allowing them to dog my shoulder.....

Interesting - thanks for explaining that. Strange how much the adjustments we have to make after an injury can teach us!

Well my brother does all my padwork with me at homea and he says he actually cant believe the improvement in my accuracy and power from distance since coming back!!!

Rows are good for the upper back, and dead lifts are good for the lower back.

If you have access there are a lot of machines that mimick these movements very well.

If you haven't been working your back as part of your normal workout routine,
it will definately have a big effect on you.

Also when you say legwork for weights what do you do?

Well usually for my legs il do Calf excercises such as raises or calf curls, To avoid becoming slower i alternate tho and work on my thighs and stuff.
And you no what i find amazing...There was a 3 mile road race passing my house yesterday evening, i joined in, not to b competitive or anything, just for a little extra motivation and i won!!!! By neraly a minute!!! And im still not ripped!!!! I just look average!!!
Im not vain itd jus be cool for a lil intimadation factor :D

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Originally Posted by hitmandonny

Well usually for my legs il do Calf excercises such as raises or calf curls, To avoid becoming slower i alternate tho and work on my thighs and stuff.
And you no what i find amazing...There was a 3 mile road race passing my house yesterday evening, i joined in, not to b competitive or anything, just for a little extra motivation and i won!!!! By neraly a minute!!! And im still not ripped!!!! I just look average!!!
Im not vain itd jus be cool for a lil intimadation factor :D

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Id move squats in a bit,just to take advantage of the explosive power coming in that your thighs can brings

I was a bit apprehensive of squats because of the risk of losing footspeed...What weight/reps would u reccomend?