Weight Training.

[donnydarkoIRL]

I have space in my regime for 2 days a week.
Weights will be supplementary to boxing and will be done in co-ordination with cardio and boxing.

So guys give me some regimes to meet these demands:
1)Need to solidify muscle and shed remaininf=g fats.
2)Need increase in arm size
3)Need to retain flexability and gain speed.
4)If possible increased strength.

[Boxerharvey]

I find a good way to increase speed and strength is to shadow box with ankle weights on my wrists. I use them on my ankles too because im actually a kick boxer too so it builds up my kicks as well. I find it works on my guard good as well because when your arms get tired you really have to work to keep them up. When you take the weights off and do a few rounds you feel so much faster and keeping your guard up seems so much easier. I find curls are the best for building your biceps, high reps with a low weight if you want to tone but if you want to bulk up then do short reps with heavy weights.

[donnydarkoIRL]

I find a good way to increase speed and strength is to shadow box with ankle weights on my wrists. I use them on my ankles too because im actually a kick boxer too so it builds up my kicks as well. I find it works on my guard good as well because when your arms get tired you really have to work to keep them up. When you take the weights off and do a few rounds you feel so much faster and keeping your guard up seems so much easier. I find curls are the best for building your biceps, high reps with a low weight if you want to tone but if you want to bulk up then do short reps with heavy weights.

Hey Harvey thanks man...
I too do a little kick boxing, but it's mainly to get me aggresive for boxing!

I do curls alright, I'll try the heavy weight and short reps.

Also I want to bulk the size of my abs....A guy suggested weighting my ab work

Any comments?

[Boxerharvey]

I presume he means doing sit ups with a weight plate held accross your chest which I have seen done but never tried it myself. I find the best thing for abs work is just lots of different sit ups (half sit ups, twists) and crunches. Leg raises also really work the stomach muscles well, if you find normal leg raises easy do it with ankle weights on. I have been using a 7kg medicine ball as well and it has worked like a dream, ive been using it for about 4 months now and my abs are looking better all the time. Some people dont agree with the medicine ball though as they say it causes too much internal damage, it is painfull but I have found it works brilliant and I can take shots so much easier in sparring.

[donnydarkoIRL]

I constantly bludgeon myself with the medicine ball. I've used it to the point where in the ring I'm pretty confident about getting hit to the body and sometimes in sparring I take a few to the body deliberately to avoid headshots!!!

My abs are small and hard though (apparently a result of overtraining and punishment) Id like to increase their size as ironically this is meant to inrease flexibility!

[Scrap]

Ankle weights on wrists wont make you faster.

[donnydarkoIRL]

Any tips so scrap?

[Scrap]

Theres something I did on the usefull section should help, thats all Im prepared to give at the moment.

[Sharla]

Why do you want to increase arm size hitmandonny? I just get the impression power is not a weak point for you and even if it was I have gathered from a lot of the recent posts that power mostly comes from other body parts.

How much time have you got until your nationals? Do you think now is the best time to be trialling a new weights routine if it might make it harder to make weight or risk making you slower?

There's some lean little African pro guys i know who seem to incorporate plyometrics into their training a lot. They just randomly insert jumps into their warm up etc. I still have to be careful of injury and can't copy what they do (so unfortunately haven't spied their routine) but I'd guess that type of thing is more like to help over the short term than weights?

[donnydarkoIRL]

Why do you want to increase arm size hitmandonny? I just get the impression power is not a weak point for you and even if it was I have gathered from a lot of the recent posts that power mostly comes from other body parts.

How much time have you got until your nationals? Do you think now is the best time to be trialling a new weights routine if it might make it harder to make weight or risk making you slower?

There's some lean little African pro guys i know who seem to incorporate plyometrics into their training a lot. They just randomly insert jumps into their warm up etc. I still have to be careful of injury and can't copy what they do (so unfortunately haven't spied their routine) but I'd guess that type of thing is more like to help over the short term than weights?

I just feel great absolutley fantastic.
I'd been weighing 71 just perfect and then doing some sprints i went down to 68, I pack on muscle easiest on my arms so thats why I'm doing it. Just to come in at 71 on the nose


And like you said the movement for a punch doesn't come from the arm, it comes from the body.If I put on muscle on my body Il stiffen and the punches wont be as good. However if i throw some on my arms it doesn't affect them really

5 weeks until my nationals. A few glitches to work out in sparring, but I know I'm in condition and stronger than my 75kg and 81kg gymmates.

Yeah, we do a few jumps too! They really help with the explosive power and speed from the ground up.

Like I said, I just feel incredible. There's no real artr to thge style I've prepared. Kinda Juan Diaz like, I'm just exploding from the corner and keep applying pressure (although I've worked a lot on head movement,) I'm ready now!

Thanks for replies all!

[Sharla]

CC hitmandonny You'll have to let us know how it goes and get a vid if you can - you've got me curious about your style now!

[Scrap]

Its interesting how the Ghanains work I was invited in the 80s to train the National squad and had a fun time out there, they based most of there Cardio on Plyos very inventetive at the time eqiuptment was poor but all worked hard with what they had enjoyable.

[donnydarkoIRL]

Its interesting how the Ghanains work I was invited in the 80s to train the National squad and had a fun time out there, they based most of there Cardio on Plyos very inventetive at the time eqiuptment was poor but all worked hard with what they had enjoyable.

All i know about them is the stereotype.
All hard workers and super fit- that really appeals to me.

[ICB]

I do weights for about 20 minutes, triceps, biceps, shoulders, etc. Just to gain a little bit of muscle on the arms. I don't do it too much though because i don't want to lose my speed thats what im worried about when i do weights. So i have to be careful when doing it.

[Trainer Monkey]

Remind me to have Feur respond to this,she used to be a certified personal trainer