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Old 12-24-2012, 03:40 AM   #157
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Default Re: Strength conditioning for boxing

Good exercises there but you're not training strength by doing 3 sets of 10 with only a minute break, that's more a hypertrophy/endurance workout which probably isn't necessary if you're already in decent condition.
Originally Posted by watpoae View Post
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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