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Right now I weight train 3 days out of a week, working my back/legs, chest/biceps, triceps/shoulders. And I shadowbox. A little jogging from time to time, and every other day I work out my abs and do push-ups. And every 2 or 3 days I work my forearms. I'm trying to get a heavy bag before christmas, then I will add bag work. Is this good enough?
sounds good to me, but it also depends on whether you feel you can handle it, if you can then carry on with it... try and increase whatever part of the work out you can, when you can and manage to handle the increasements...
also, out of interest... are you a beginner or have you been a boxer for a while?
dont neglect any muscles. Try your hand at some exercises that work the whole body explosively like dumbell swings/snatches,power cleans etc. seems like you really wanna get somewhere with your training.
IMO you should run:
back/bis
tris/chest
shoulder/legs
reason being if you hit your back on day 1 and then your bis on day 2 you bis did not fully recover from your back workout. as we all know back work hits bis just as hard (ie. pulldowns, rows)
same for tris and chest. if you work tris one day then chest the next your tris did not fully recover. tris are very involved w/ chest work.
so you do the pairs together to totally exhaust them then start the recuperation phase.
I am a beginner Madioso.
Train your shoulders and your upper-back (I think they are called trapazoids, or trapoids, or something... ???).
I do
Got a new workout, tell me which is best:
Ballistic Training (Concentrating on speed using moderate weights)
Mon- Chest/Triceps/Legs
Wed- Back/Biceps/Shoulders
Strength Training (Concentrating on increasing 1RM using heavy weights)
Thur- Chest/Triceps/Legs
Sat- Back/Biceps/Shoulders
-Ab Training every two days
-Forearm Training twice a week
-Shadowboxing everyday
-Heavybag Training everyday soon (once I get one)
-Jumprope everyday (once I get one)
-Jog bout 1-3 miles every few days
-Stretching before and after all workouts
I need some feedback. Is there anything I should add, or take away, or decrease, or increase etc. Thanks for all the help.
Sprints like twice a week.
I sprint during the jog. I walk/jog/run and everything in between while I jog.
try training your abs 6 days a week with some days lighter than others. I do that and it seems to work fine.
just so ya know.
I'm making this a sticky thread as weight training for boxers is a common question. I'll add/ merge some topics when I can be arsed.
can any1 give me any exersies and stuff to improve my strenght at the moment im lifting my weights on my arms sit ups and press ups but im sure that not good enough and im not old enough yet to go to the gym as im only 14
and if u have any exersies i can do could u explain how to do them aswell like pecks legs and anything u can think of plese
thanx
This reply is to Parias 07. I totally agree with your input on the explosive excercises but if you don't mind a suggestion, no changes mind you, try adding breathing squats to this routine. I heard about this years ago and it helps you to endure your program and it works. Put weight on the barbell that you would ordinarily do ten repetition for and do twenty. Wait, there's more. Have a bench available to do cross
bench pullovers with a dumbell depending on your size from 35 to 50lbs. Do twenty reps. Don't do anymore as this is how you end the routine and then judge for yourself. It's great for growth and strength as well as, filling those lungs with air like in wind sprints. Do the pullovers as soon as, you put the weights down after the squats. The squats should be at least parallel to the ground. They don't have to be full squats and by all means wear a belt. Let me know how it turns out.!
in the season do light weights and lots of them with short runs af around 2 miles and run them ie "sprint" and in the close season do heavy weights and longer runs to build stamina and strength
which is sound advice. ;)Quote:
Originally Posted by matttttt
KO, are you doing this training for boxing?Or are you just trying to get in shape?
I'm not sure if you are training to actually fight, or to just be fit... and I also don't know if you're trying to gain weight to move up in weight.
For me personally, I box jr. welterweight/welterweight and I find that running 5-6 days a week is great... and abs can be done on every training day as mentioned by another poster. I take it easy on the weights. Sometimes I'll throw them onto the end of a workout. I just do a lot of heavy, speed and floor to ceiling bag work... shadow boxing, skipping, pushups and medicine ball work. Also, when doing bag work/shadow boxing, try only taking 30 second breaks between rounds instead of the full minute... even try extending the rounds to 4+ minutes. And there is no substitute for actually getting in the ring and duking it out. My God will you feel the punches that hit nothing but air the next day! :o
Aside from that... eat right. Lean meats and a lot of veggies. When jogging try to jog first thing in the morning on an empty stomach... come home and shower and eat.
Well that's about it... this is what works for me. Again I don't really know your goals so this might not help ya.
Goodluck!
I recommend you wear a sweat suit when you jog. I went from 184lbs to 175.5lbs in 3 weeks off 3 jogs per week (various distances)
i was just wondering, what is the reasoning for running on the empty stomach?
Craig what was your running routine like with the sweat suit? I need those kind of results. Trying to get down to 175lbs. from 197lbs.
I run 3 times a week wearing the suit. One is about a 1 mile quick jog, one is about a 2.5 mile jog and one is about a 4 mile jog. I wear a wooly hat, tracksuit pants and a thick hoody on top of my sweat suit with the hood up.
But during that time I stopped eating shit like sweets, crisps etc and stopped drinking alcohol and fizzy drinks.
I also went to the gym 2/3 times a week to do some weight training.
But I wasnt 100% commited because I had alot of exams on my mind. Im now finished them and will be doing some intensive training over the next 2 months so I'm aiming to drop from 175lbs to 168 or maybes 160.
Personally, I don't have alot of time. I understand, however, that time should be made for weight training for boxers, as when two equally skilled fighters square off, the stronger of the two will often win. My training regime has no room for 3-5 days of exclusively isolation exercises, as in order to be a better boxer, one must box. If I was training you and you were spending more time in the weight room then boxing, well, I wouldn't be training you for long. Compound exercises are my solution.
I include 2 days of weights in my training, on Wednesday and Saturday, both days when my boxing gym are closed. Bodyweight exercises, plyometrics and compound lifts are all present in my routine. Some of my favorite and common exercises are:
Squat and Press
Power Cleans
Bench Press
Dumbbell Snatches/Swings
Pull-ups (all variations)
Push-ups (all variations)
Clean and Press
Squats
Some effective plyometrics:
Neider Press
Clap push-ups
Medicine ball throws (overhand, backwards, cross, jab, etc)
Squat jumps
Lateral jumps
DB axe swing
These exercises are all great for a boxer's training schedual, and I highly recommend any and all of the above. Compound exercises combined with plyometrics can increase lean muscle mass, which is REALLY important for me to stay within the confines of my division while gaining explosive power. Good luck and train hard.
Do any of you do wrist curls in your weight training? i have been doing them 4 a while n was wonderin what weight is best to go up to as i dont want my 4arms geting to bulky. for inward wrist curls i do 4 sets of 15 reps with 30kg dumbell n same with 15kg on upward wrist curl.
Defintely, they're a great exercise. As a boxer, your hands are your 'weapons', you have to keep your weapons sharp and strong to win. Forearm curls, wrist curls, knuckle/fingertip push-ups, towel pull-ups, rice grip... all effective to strengthen the hands.Quote:
Originally Posted by mass
Also, as a substitute for wrist curls, try the "Wrist Roller". Take a bar/stick/broom handle and tie a firm knot at the center with about 2-3 feet of rop hanging down. Tie a 5-10 pounds weight from the end and roll the rope up and down for an INTENSE forearm workout.
The wrist roller is an excellent exercise and i definitely recommend it. Good thinking Brandon.
Whats a rice grip? 10lb sound very light if its anything like doing wrist curls, how does 1 use the wrist roller?
Not sure about the rice grip... but believe me 10lbs is just fine. It's a very high rep exercise for a major burn.
How big are peoples shoulder girths in this forum, i was wondering what the average was as they never have those measurments for the pro boxers like mike n co and wanted to know how big my frame is compared.
You meaure it deltoid to deltoid about 2 inches down from the top of the shoulder.
Can someone tell me the best exercises for the back?