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Old 12-18-2012, 02:55 PM   #155
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Default Re: Strength conditioning for boxing

I'm hoping to have my first amateur fight midway through the year so I want to adjust my strength work accordingly and start a more boxing friendly program.

Obviously when I have a fight lined up I'll change it accordingly for making weight etc (I walk around at around 12 stone 6 on a moderate training program so I'd be getting down to 11 stone 8 probably with full pre-fight preperation). This is mainly just for ticking over and developing my strength more for boxing.

Currently I do 3 weight sessions a week, spending about 40-45 minutes each session.

I split it into two full body splits, doing compound exercises. Here are my splits:


Dumbbell Bench Press 10 x 3
Dumbbell Shoulder Press 10 x 3
Barbell Squats 10 x 3
Pull Ups 15 x 3


Weighted Tricep Dips 10 x 3
Dumbbell Shoulder Press 10 x 3
Stiff legged dumbbell deadlifts 10 x 3
Dumbbell Bent-over rows 10 x 3

What does everyone think? Mainly trying for strength with these and I try to do each exercise with a 1 minute rest between each set.

In terms of weight, just keep increasing the weight or just limit it to certain weights? With all the cardio I'll be doing I won't have big muscle mass gains anyway but still ensure whether to just aim for maximum weight each session or keep it capped.

On the 3rd session of the week I add a mini core curcuit to the end.

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