Boxing  

Forum Home Boxing Forum European British Classic Aussie MMA Training
Go Back   Boxing News 24 Forum > Boxing > Boxing Training/Amateur Boxing


Reply
 
Thread Tools
Old 08-28-2011, 12:50 PM   #1
GPater11093
Barry
East Side VIP
 
Join Date: Nov 2008
Location: Scotland
Posts: 19,025
vCash: 836
Default Thoughts on this training plan.

I been really upping my training lately and learning about training.

Heres what Ive come up with to start doing.

Monday - Strength/Power training
Tuesday - Boxing training
Wednesday - Strength/Power training
Thursday - Boxing Training
Friday - Strength/Power training
Saturday - Rest
Sunday - Rest (Occassionally some sparring)

So for the Strength/Power training the first 4 weeks will be strength training with the next 4 weeks being power training (will take me up to start of season)

Strength

Everything 4 reps with 5 sets. Also will increase by 5kg every week.

40KG Squats
50KG Deadlift
40KG Benchpress
15KG (each hand) Shoulder Press
40KG Bench Pull
20KG Dumbbell Rows
50KG Leg Press
Pull ups



And Power will look like this

Everything is 10 reps with 4 sets and a 3KG increase each week


Jump Squat (Unweighted)
Hurdle Jumps (Unweighted)
Explosive Bench Press 25KG
Medicine Ball Drops 5KG
Medicine Ball Slams 5KG
Clap Press Ups



The boxing training looks like this.

3x3 sets of skipping/shadow boxing/bags/pads/sparring (one after the other)

With condtioing sets thrown in

Bunny Jumps over a bench 3x3
Punching with weight 3x3 (with 3KG weights, straight punches till exhaustion, drop weights punch for 20 seconds and then pick up weights)
Burpees 3x3 (30 second burpees, 30 second shadow x 3)

A mix and match of these so I get roughly 15-18 rounds for the night.


So how does that look?

Any improvements/suggestions?
S
GPater11093 is offline  Top
Reply With Quote
Sponsored Links
Old 08-28-2011, 01:19 PM   #2
MagnificentMatt
Belt holder
ESB Addict
 
Join Date: Nov 2006
Posts: 1,655
vCash: 1000
Default Re: Thoughts on this training plan.

How's your career going now anyway Greg?
MagnificentMatt is offline  Top
Reply With Quote
Old 08-28-2011, 01:47 PM   #3
znaak
Contender
ESB Senior Member
 
Join Date: Dec 2007
Posts: 943
vCash: 1000
Default Re: Thoughts on this training plan.

No road work? Also, increasing so much in weights every week seems a bit ambitious. You should be careful with injuries!
znaak is offline  Top
Reply With Quote
Old 08-28-2011, 02:38 PM   #4
pichuchu
Contender
ESB Senior Member
 
Join Date: Mar 2011
Posts: 874
vCash: 75
Default Re: Thoughts on this training plan.

I think your squatting too light on your strength routine if if its the same amount you bench. Legs are your biggest and therefore strongest muscle so you should be able to do more
pichuchu is offline  Top
Reply With Quote
Old 08-28-2011, 02:44 PM   #5
GPater11093
Barry
East Side VIP
 
Join Date: Nov 2008
Location: Scotland
Posts: 19,025
vCash: 836
Default Re: Thoughts on this training plan.

Quote:
Originally Posted by MagnificentMatt View Post
How's your career going now anyway Greg?
Alright, could be better. You?

Quote:
Originally Posted by znaak View Post
No road work? Also, increasing so much in weights every week seems a bit ambitious. You should be careful with injuries!
Oh yeh, I'm running in the mornings 30-45mins

Yeh 5KG seem too much? It was just a guess whats a 'safe' increase?

Quote:
Originally Posted by pichuchu View Post
I think your squatting too light on your strength routine if if its the same amount you bench. Legs are your biggest and therefore strongest muscle so you should be able to do more
Aye, it was quite easy. What it was is anything more than 40KG and I was struggling to get it on my back. Cause its just free weights and a barbell i have
GPater11093 is offline  Top
Reply With Quote
Old 08-28-2011, 03:19 PM   #6
znaak
Contender
ESB Senior Member
 
Join Date: Dec 2007
Posts: 943
vCash: 1000
Default Re: Thoughts on this training plan.

Quote:
Originally Posted by GPater11093 View Post
Oh yeh, I'm running in the mornings 30-45mins

Yeh 5KG seem too much? It was just a guess whats a 'safe' increase
Good to hear.

I see. A safe increase would be to lift whatever you feel your body can manage. It's hard to set such goals before you've even started on the plan.
znaak is offline  Top
Reply With Quote
Old 08-28-2011, 03:32 PM   #7
Mr Applebee
Gatekeeper
ESB Full Member
 
Join Date: Nov 2010
Posts: 366
vCash: 973
Default Re: Thoughts on this training plan.

Can't comment really on the routine as i am just a noob to training myself but i didf have a similair problem with my squats and not being able to get anymore than 50 kg up onto my back with the barbell, what i do now is also have 30 kgon my back in my dads old army burgun. Does the job like. (I think burgun is the right word, basically a big hefty rucksack).
Mr Applebee is offline  Top
Reply With Quote
Old 08-28-2011, 04:19 PM   #8
GPater11093
Barry
East Side VIP
 
Join Date: Nov 2008
Location: Scotland
Posts: 19,025
vCash: 836
Default Re: Thoughts on this training plan.

Quote:
Originally Posted by znaak View Post
Good to hear.

I see. A safe increase would be to lift whatever you feel your body can manage. It's hard to set such goals before you've even started on the plan.
Ok cheers for the advice

Quote:
Originally Posted by Mr Applebee View Post
Can't comment really on the routine as i am just a noob to training myself but i didf have a similair problem with my squats and not being able to get anymore than 50 kg up onto my back with the barbell, what i do now is also have 30 kgon my back in my dads old army burgun. Does the job like. (I think burgun is the right word, basically a big hefty rucksack).
Never thought of that.

Think Im just going to get a key to a gym down the street which has like a squat weights shelf thing
GPater11093 is offline  Top
Reply With Quote
Old 08-28-2011, 04:23 PM   #9
Smudger
Contender
ESB Senior Member
 
Join Date: Apr 2009
Location: kent
Posts: 1,249
vCash: 1323
Default Re: Thoughts on this training plan.

Have you tried these weights? I bet you can lift heavier than that. I started out lifting properly a few months ago and was an unhealthy mess and I benched 40kgs 12x3 with ease.
Smudger is offline  Top
Reply With Quote
Old 08-28-2011, 04:28 PM   #10
GPater11093
Barry
East Side VIP
 
Join Date: Nov 2008
Location: Scotland
Posts: 19,025
vCash: 836
Default Re: Thoughts on this training plan.

Quote:
Originally Posted by Smudger View Post
Have you tried these weights? I bet you can lift heavier than that. I started out lifting properly a few months ago and was an unhealthy mess and I benched 40kgs 12x3 with ease.
Aye I tried it. Alot of it was to do with what was available etc...
GPater11093 is offline  Top
Reply With Quote
Old 08-28-2011, 04:35 PM   #11
Smudger
Contender
ESB Senior Member
 
Join Date: Apr 2009
Location: kent
Posts: 1,249
vCash: 1323
Default Re: Thoughts on this training plan.

Or is that 40kgs of weight plus the bar?
Smudger is offline  Top
Reply With Quote
Old 08-28-2011, 04:36 PM   #12
GPater11093
Barry
East Side VIP
 
Join Date: Nov 2008
Location: Scotland
Posts: 19,025
vCash: 836
Default Re: Thoughts on this training plan.

Aye 40KG on the bar, dont know how much the bar ways, no lifted it empty
GPater11093 is offline  Top
Reply With Quote
Old 08-28-2011, 04:44 PM   #13
Smudger
Contender
ESB Senior Member
 
Join Date: Apr 2009
Location: kent
Posts: 1,249
vCash: 1323
Default Re: Thoughts on this training plan.

20kgs... So your bench is 60kg.
Smudger is offline  Top
Reply With Quote
Old 08-28-2011, 05:10 PM   #14
MagnificentMatt
Belt holder
ESB Addict
 
Join Date: Nov 2006
Posts: 1,655
vCash: 1000
Default Re: Thoughts on this training plan.

[quote=GPater11093;10557571]Alright, could be better. You?


Decent, won the state golden gloves for my state in novice and won my first open fight.. Still have a lot of room to learn and improve, just staying in the gym, and trying to stay busy man.
MagnificentMatt is offline  Top
Reply With Quote
Old 08-28-2011, 05:33 PM   #15
Arranmcl
Arran
ESB Senior Member
 
Join Date: Jan 2011
Location: Scotland.
Posts: 1,489
vCash: 500
Default Re: Thoughts on this training plan.

Quote:
Originally Posted by Smudger View Post
20kgs... So your bench is 60kg.

A 20kg bar?
Arranmcl is offline  Top
Reply With Quote
Reply

Boxing News 24 Forum > Boxing > Boxing Training/Amateur Boxing

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump





All times are GMT -4. The time now is 07:54 PM.


Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Boxing News 24 Forum 2013