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Old 07-05-2012, 10:45 PM   #1
king khan
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Default How does this boxing workout/regime sound? FEEDBACK!

Monday:

- 4, 4 minute rounds on the heavy bag (30 second rest in between rounds).

- Superset 4, 8 minute rounds skipping rope, and the double-end bag (30 second rest between rounds) (meaning I skip rope for 4 minutes, and then immediately with no rest work the double end bag for 4 minutes = ONE ROUND).

- 4, 4 minute rounds on speed bag with 30 second rest between rounds.

- 4 sets of pushups till failure (usually about 50). 1 minute rest between each set.

- 3 sets of incline dumbbell press (33 reps for each arm - totalling 99 for each arm over 3 sets): one arm at a time, in "punching motion." 1 minute rest between sets.

- 4 rounds of ring-circling/shadow-boxing; 30 second rest.
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Old 07-05-2012, 10:51 PM   #2
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Tuesday:

Repeat first three workouts from MOnday (heavy bag, speed bag, and double end/skipping rope).

- 4 sets of Decline situps with 15 pound medicine ball till failure, and after last set, do burnout by IMMEDIATELY doing as many regular situps as possible, followed immediately by as many crunches as possible. one minute rest in between.

- superset the following 3 exercises for 3 sets, 3 minutes: Sledgehammer on tire, that rope exercise where you whip the ropes up and down in each hand (don't know exact name, but u know what im talking about), and baseball bat on heavy bag. . . One minute rest in between each set. . SO each set is three minutes of each exercise nonstop.

- 4, 4 minute rounds of shawdow boxing/ring-circling. 30 second rest.
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Old 07-05-2012, 10:54 PM   #3
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Wednesday is rest.
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Old 07-05-2012, 10:57 PM   #4
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Thursday:

Same exercises with heavy bag, double end bag/skipping, and speed bag. . .

4 sets of "jump squats": usually grab 45 pound dumbells and hold them as if I'd be keeping my gloves up in a tight guard. . . 25 reps. one minute rest.

3 sets of lunges: 33 reps for each leg.

Same cool down with shadow boxing/ring-circling for 4 rounds.
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Old 07-05-2012, 10:58 PM   #5
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Friday:

Run 5 miles.

Do 10 sets of 50 yard sprints.

3, 3 minute rounds on punch bob.
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Old 07-05-2012, 11:04 PM   #6
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Saturday:

Same bag exercises. . .

Same decline situps with medicine ball followed by burn-out.

Twist situps: 4 sets of 25 to each side. I will grab a flat barbell (one of the smaller ones), and put it behind my head, and for each side, I will touch the bar to my knee, or make it go right over it. . So my body is completely facing to my right, and left. one minute rest between sets.

Pullups: 3 sets till failure. Usually about 15-20.

Bentover rows with dumbells: 3 sets of 33. NOTE: I will "reverse twist", so it's the same motion you make when bringing your fist back from a punch.

Barbell bicep curls: Pyramid set of 4: 20, 15, 12, 8. . followed by a BURNOUT. . So I go like this: 55 pounds, 65 pounds, 75 pounds, 95 pounds, then 45 pounds for BURNOUT IMMEDIATELY after completion of 95 pounds x 8.


Same cool down of ring-circling/shadow boxing for 4 rounds.
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Old 07-05-2012, 11:05 PM   #7
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Sunday I either rest, or will sometimes go for a light 3-5 mile jog, and maybe some punch bob to practice combinations.
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Old 07-05-2012, 11:07 PM   #8
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Keep this routine for 5-6 weeks.

THen I'ma change it up. . .

I just started this routine on Monday, though. . . Had a differnet routine for the prior 7 weeks.

So every 4-6 weeks ill be changing, and posting here. . . I really appreciate any feedback, criticism,and help form you guys. . .
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Old 07-05-2012, 11:10 PM   #9
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

So basically, I'm going to try to get each muscle group once a week, and abs twice a week. I was doing pushups, and pullsup twice a week, but I think once a week will be better, as I increase my boxing workouts, and cardio.

Shoulders are targetted with the rope swings, sledge hammer on tire, and baseball bat to heavybag.
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Old 07-05-2012, 11:19 PM   #10
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Just know that if you start getting injured, it's your body's way of saying you need rest.

Last edited by Diamond Eye; 07-05-2012 at 11:30 PM.
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Old 07-05-2012, 11:38 PM   #11
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Quote:
Originally Posted by Diamond Eye View Post
Just know that if you start getting injured, it's your body's way of saying you need rest.
You don't think two days of rest is enough? really on sunday I mostly rest. . I'll just take off for a brisk jog. . .

But the only real weight training im doing is with light weights, and just one exercise per muscle group: Lunges, and squats with VERY LIGHT dumbells. . . Light dumbells for incline press (one arm at a time in punching motion), and bicep curls, and very light weight dumbells for bentover rows.

Not a strenuous "resistance" workout at all.

ANd most importantly - each muscle group only getting hit up once a week. . . I just have to use some light weights for some exercises like squats, lunges, and biceps.
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Old 07-06-2012, 03:21 AM   #12
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Why so many arm exercises? You should be doing more horizontal pulling and external rotation of your shoulders.
All those sit ups are a bit pointless as well. No lower back? The only leg work is light lunges? You're doing tuck jumps with weights in your hands? That is one of the silliest ideas I've heard, that's asking for injury.
You're basically overworking the same muscles used for boxing in the upper body and totally ignoring the important muscles for punching power.
As a workout I rate it a 1/10, provides little benefit with an increased risk of injury.
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Old 07-06-2012, 08:01 AM   #13
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

Rest - is just as important as training - need to get the balance right.

For me - your fit - to do all that - but its too rigid - your schedule.

For example - when I was younger - I would be like -

Train this day - do this.

Train that day - do that.

Rest on that day.

Bit to rigid for me.

Now I am older and more experienced - I listen to my body.

Some days I push it hard - felling strong - other days - lighter work.

I dont set particular days - to rest - my body tells me when I need a day off.

For example - what happens if you need rest - but your regime says you have to train on Monday and do all that - but your body is telling you different ?

And what happens if you force yourself a day off on your rest day - but you got energy to burn ?

I prefer more felxible approach to training.
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Old 07-07-2012, 03:32 AM   #14
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Not bad but you need to recover more.
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Old 07-08-2012, 11:34 AM   #15
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Default Re: How does this boxing workout/regime sound? FEEDBACK!

It all depends on how fit you are. But if you are quite fit now and makes it through you should be okey.


I belive it's better to do two workouts one day so you can get a day extra of rest. And remember not all workouts need to be at 100% some can be at 50-60% just to get the blood flowing.


One thing I noted was that you tend to want to train to failure at strength exercises. This is good for a bodybuilder but when you are conditioning your strength the better aproach is to stop 1-2 reps before failure.

Since you are not ONLY training with weights and your body needs the recovery it's better to train without failure.


And another tip I can have is that leave the strength exercises on a seperate day instead of combing cardio and srength training. You will get better results from both if you do that.


Other then that, just feel it out and if you feel alot more tierd then usual it's time to take some rest.



Quote:
Originally Posted by White Tiger View Post
Rest - is just as important as training - need to get the balance right.

For me - your fit - to do all that - but its too rigid - your schedule.

For example - when I was younger - I would be like -

Train this day - do this.

Train that day - do that.

Rest on that day.

Bit to rigid for me.

Now I am older and more experienced - I listen to my body.

Some days I push it hard - felling strong - other days - lighter work.

I dont set particular days - to rest - my body tells me when I need a day off.

For example - what happens if you need rest - but your regime says you have to train on Monday and do all that - but your body is telling you different ?

And what happens if you force yourself a day off on your rest day - but you got energy to burn ?

I prefer more felxible approach to training.

This is acually some great advice. The most important part about training is that you recover from it and you gradually improve. If you don't listen to your body none of this will happen.
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