Weight Training for Boxers

[Howlin Mad Missy]

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.

[Trueplaya]

KO, are you doing this training for boxing?Or are you just trying to get in shape?

[YounGun]

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!

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!

[Craig Bellady]

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)

[strato]

i was just wondering, what is the reasoning for running on the empty stomach?

[cmkneeland]

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.

[Craig Bellady]

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.

[Brandon77]

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.

[mass]

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.

[Brandon77]

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.

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.

[YounGun]

The wrist roller is an excellent exercise and i definitely recommend it. Good thinking Brandon.

[mass]

Whats a rice grip? 10lb sound very light if its anything like doing wrist curls, how does 1 use the wrist roller?

[YounGun]

Not sure about the rice grip... but believe me 10lbs is just fine. It's a very high rep exercise for a major burn.

[mass]

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.

[joey]

Can someone tell me the best exercises for the back?