So for starters I’m a competing boxer, that is my full and undivided main Sport.
However I’ve recently been lifting weights about 2-3 times a week, mostly to try gain a bit of strength and muscle. I can only trains. Couple times a week and don’t like to destory my body as I need to feel sharp for my boxing. This is my routine I would like some advice and opinions on it.
I currently box 5x a week soemtimes 6
Monday-Friday Rest day is Sunday. I lift weights usually something like Monday Wednesday Saturday after trianing, soemtimes in the morning. As I only have a couple sessions and can’t kill myself I do soemthing sort of a full body workout minus legs.
>pull-ups x4 sets
>dips x4 sets
>shoulder press x5 sets
>Bicep curls x5
>bcciep rope curls x5
>triceps push downs x5
i do this 2-3 times a week. I feel like it hits overall strength and helps with boxing related muscles. Would love your thoughts and opinions
some explosive work would probably be more ideal, like power cleans, snatches, explosive dumbell/band/small bar with weight on one side only woodchoppers. sprints, plyometrics also. jefferson deadlifts. rotational strength
add weight to your pullups
watch tony jeffries
Ask your coach
pretty odd for a competing boxer to not be guided by at the very least, a coach and resorts to asking IST for advice, of all places.
Boxing coaches are old school, and don't really understand exercise physiology. They all say that lifting weights gets you "too big." To answer your question OP, I'd do kettlebells or classic WL moves; clean and jerk and snatch
God this might be one of the dumbest things I've read in a bit
Care to point out why, or are you just going to say things without any substance? The moves I am proposing increase your overall athletic ability, which increases your ability to throw a punch.
Wtf do you think a boxing coach is?
>Boxing coaches are old school, and don't really understand exercise physiology
try being a bit less arrogant son
I don’t train legs as we run about 25ks a week as well as plyometric leg training. If I trained legs I wouldn’t be able to run and box as sharp as I need to as I compete. o think the one thing I might be lacking is maybe some lateral and rear shoulder training? my chest and shoulders get a lot of work at the boxing gym through push-ups, I know it’s not enough to grow them so maybe I could add in some bench. The reason I don’t just split it into a push-pull 2 day cycle is because I feel only doing 1-2 excercies per muscle is training and building strength/muscle without being to fatigued and sore for my boxing. Please let me know your thoughts on that. And if I’m wrong
This stuff doesn't need to be complicated. Don't fall for the "sport science" meme - you develop muscle then apply it to your sport with skill, you don't get better at boxing by doing meme lifts in the gym.
I was just thinking of getting back into boxing myself.
Doing 4 or 5 sets across might not do as much for you as working up to a single top max set and then doing a backoff with a little lower weight for max reps.
If you're going to add bench then definitely do shoulder dislocates (with stick, rope or band), see picrel. Not for strength, just to keep the shoulder mobile. Could also do Lu raises for the same reason
Unless you are competing every weekend then you should just throw in some leg exercises and deal with any doms you have during training, itll be that much easier when you have a fight
Do some front squats or normal squats
"boxing related muscles" are the legs, hips, core and back, not fucking biceps.
Post body im curious most competing people in my gym look like serbian truckdrivers rest is either dyel or fat
And how long are you doing box?
im planning to buy some boxing shoes, any recommendations? im a beginner so i dont know what type of shoe im going to buy
Bare foot is best for training
Buy running shoes
Bare foot is bad for training, you will never see someone who is good at running run barefoot.
Your routine is legit, I retired from competitive boxing at the beginning of the year but my routine was similar. I used to lift 2-3x a week, usually at least 1 upper and 1 lower day a week, and sometimes a full body day consisting of a mashup of my upper and lower exercises. In no particular order:
Either standing barbell OHP or bench press, alternating weekly (difficult sets of 10, basically 10RMs)
DB variant of whichever press I did not do, sets of 12-20, usually 15ish
Pull ups and/or chin ups, sometimes both. I can hit 23 as a max, but usually just do 5x10 or 10x10 depending on time for good baseline volume. I do a set in between each press exercise
Any calisthenics push, either push up, dips, incline push up etc
Front squats (sets of 10-15)
DB Bulgarian split squats (10s)
Front and rear lunges, no weight, sets of 25 per leg.
Add in lots of random core exercises and obviously all of your sport specific training and that was pretty much my routine
> t. 4-1-1 cruiserweight
Look up the westside Barbell workouts for boxers and MMA fighters, it's mostly the same outside of some of the grappling drills. You might also like the book "Training for Warriors".
Hey man I posted a week ago a thread about gym exercises for Muay Thai. Thank you for posting your routine, it could be useful also for me. Anyway I think I will follow pretty much this one https://www.muay-thai-guy.com/blog/strength-and-conditioning-workout-for-muay-thai
Maybe you too could find it useful
Swing a sledgehammer. I don't box, but I hit the heavy bag for cardio. I've been swinging a 10lb sledge at a tire twice a week for a couple of months and my arms and upper body have increased in endurance. Also my punches have gained power. It's also an enjoyable exercise.
Alot of shoulder, back and leg exersizes.
If you look at alot of top strikers they have wide backs, capped delts, resonably sized pglues and hams and excelent lower leg development(calves and muscle around knee like vmo).
Look into the work of Phill Daru, he trains alot of notable fighters.
Bench press is a meme for athletics, especially flat bench, would preffere an incline or floor press.
You said you did alot of ply and road work.
I would give you two 'strength sessions' a week.
Most of your sessions should look like..
Single leg squat for leg strength and stability in the knee and the whole kinetic chain.
Rdl's and or back raises, strengthen the whole posterior chain, will improve you back strength so if someone is trying to clinch you, you are able to resist better, hips (glutes) help you dive into the ground for you punches.
Lower leg work helps you stabilize and produce force at your ankles.
Lots of back, pull-ups, rows, shrugs. Your back provides you the foundation to be explosive, personally, when my back is strong i feel much more stable in performing powerful movements, check alot of power punchers, and huge backs.
Delts are useful as most presses in sports are delt heavy, so do alot of incline and standing presses as well as flys.
Low reps or high reps?