Bodyweight Exercises.

[donnydarkoIRL]

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

[Outlaw Immortal]

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

[donnydarkoIRL]

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

I've never done Chest Dips.

[Outlaw Immortal]

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

[donnydarkoIRL]

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

Oh right! Yeah I've done those, but without a name.

Another excercise that can actually help is the reverse. One chair, put the heels on the floor andoutstretch the legs.

A hand on either side of the chair and hold yourself horizontal. Bend the arms at the elbows to traget the smaller muscles between bicep and tricep, very good when done in volume.

[Salty]

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

[Boxerharvey]

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

The plank is an excellent excercise for working abs, try lifting one leg off the ground for half the priod of time you are holding it for and then change to the other leg, make sure you keep the legs dead straight when raised. this takes the excercise to a whole new level.

[Salty]

Ok here's my list of good times, will break it into sections for you...

Whole body

Burpees- My favourite body weight exercise around, you should do these in 2 min intervals with the number of them being the number or rounds you fight + 1. Stand there arms by your side, crouch down like doing a bodyweight squat while putting your hands on the ground shoulder width apart and infront of your knees. Kick you legs out, while lowering yourself into the push up position (close to ground aka have to pushup). Do the pushup then return your legs to the crouch position and explode up doing a tuck jump. That my freinds is a burpee and the ulitmate in intesity workouts.

Chair lift- sit on a wide chair, place your hands on the edge of the chair next to your legs. Lift yourself off the chair and stretch your legs out straight and hold.

Superman- Like the one mentioned above, get in plank position, raise one leg off the floor and opposite arm and hold. Intensify this by a stupid level by doing the suspension bridge and doing this. But do not do that unless you have a great core strength already.

Have to go shopping now so next installment will be upper body madness

[Douglas]

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

What is a plank? (I probably already may know what they are, I've just never heard of the term. )

[Scrap]

I think He means staionery exercises, example, Lay sideways resting on your elbow, feet together body straight, lift your hips in line with the Head and feet so theres a straight line and Hold. Theres a few others like getting a Fit ball and putting your feet on that and keeping a straight line. Great for Posture. You can take these things a step further, but you have to be fit.

[Youngblood]

Here is a pic of a plank I just googled. Yea it is stationary. You just hold it and feel the burn. I am doing this in my regiment now. Wayy harder then they look.

A variable of them is the superman, which Salty posted about. Where you extend say your left arm, then right leg and hold. Then vise versa.

Killer.

[Youngblood]

They have all these exercises too I see Scrap on fitballs. This pic might be sorta huge, but was one of the best ones I could find. A superman on a fitball.

edit: haha yea that was HUGE. let me resize it.

[donnydarkoIRL]

Just heard, that Sheffield University Sports Science Department ,are going to make a 3 year Study of some off the things Ive invented in relation to ,the Pupils PH D, I am Honoured. Should be an interesting Study, must cost a Fortune

I've been reading about this, had no idea that it was your stuff thy were working on!

I've done 4 weeks weight training, now dipping back into the bodyweights before the fights.

One I've found a killer, plyometric pushup using two gym steps.
Explode from the floor using a clap pushup (no clap obviously,)
Land with a hand on each step, perform one deep pushup but explode back to floor.

[AdamGB]

I normally give the plank out to newbies. Starts to teach the motor neuron's in the core to activate. The complete beginning of any muscular development is actually teaching the nervous system to be able to fire up the muscle fibres... only once you've done that will the muscles start to develop as you increase the stress placed on them.

Anybody who has been doing some serious press up training, with correct technique will have essentially been activating the core in the same way anyway.

Oh and Clubber, to answer your question: You're a plank!

[Youngblood]

Oh and Clubber, to answer your question: You're a plank!

Yea these are a good intro. What I like about this thread and the nice work Salty and others put in is the variety. You don't need to be doing the same sets of exercises time after time, but can rotate them with others. For eg, one time I might be doing one minute planks in my routine, and the next, be doing supermans, or something similar. So even if your form is off a bit, with that variety you are still likely to be hitting the target area.

Donny, I too hit the weights this summer, and as well am having a go at bodyweight now, and different sprints then before. Already am seeing the gains, with another 3 1/2 weeks in till fight time (last fight 2 weeks ago).

I've coupled that with a very thorough dynamic stretching routine.

I feel the strength stuff is still there, those gains, and now this hopefully will compliment it, with range of motion and explosiveness on top. That's the goal any how!