Weight Training for Boxers

[KO]

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?

[Maidioso]

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?

[parias07]

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.

[madmaniac]

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.

[KO]

I am a beginner Madioso.

[Douglas]

Train your shoulders and your upper-back (I think they are called trapazoids, or trapoids, or something... ).

[KO]

I do

[KO]

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.

[parias07]

Sprints like twice a week.

[KO]

I sprint during the jog. I walk/jog/run and everything in between while I jog.

[parias07]

try training your abs 6 days a week with some days lighter than others. I do that and it seems to work fine.

[Howlin Mad Missy]

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.

[james_thomas33]

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

[johnsebastianmiran]

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.!

[matttttt]

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