Strength conditioning for boxing

[boxingtactics07]

Great thread. I'm currently doing the first 4 of your 6 exercises (post #1) as part of a strength training routine - but due to time restraints I am only doing one a day at maximal potential. Manual labor at 50 hours a week (which exceeds my boxing gym hours) has forced me to train as simple and short as possible at home until the hours cut back down.

[cool-cat]

i am going to start the karry kayes type programme to see how it helps me. let you'ns know how it go's

[boxingtactics07]

Originally Posted by michaelmcla

i am going to start the karry kayes type programme to see how it helps me. let you'ns know how it go's

not the best idea - he spent too much time bodybuilding and his strength programs don't apply well to an athletes world. Ricky Hatton was good in spite of them, not because of them.

[SouthpawSlayer]

Originally Posted by cool-cat

i am going to start the karry kayes type programme to see how it helps me. let you'ns know how it go's

id advise you not to take on this program, kk can say it works asit worked for hatton but scientifically these programs that kayes advises are not practical, he uses the bodybuilding rep range and set similarities, id advise you take a program which the majority of other boxing coaches would recommend, j ustin fortune who used to work in the wildcard had great plyometric drills and most coaches would advise plyometric rather than hypertrophy training, kerry kayes programs were really increasing the size of muscle fibres he trains as boxers we dont want extra size we want extra strenght and power without the addition of bulk, low reps, high weights and plyometrics cover this quite well

[SouthpawSlayer]

Originally Posted by 'Ben'

El Puma, I have to say what makes me feel great during training for a fight is what a call 'bucket training'.... I invented it, and it may not be for everyone....

It's simple I have a big bucket that is filled to the top with plaster with a lid on top, and hold the handle with both hands holding it just under my chest, and I then run up 28 steps and then come down again and then I do it again another eight or nine times as fast as I can.... then I wait a few minuets and do it again.

It's the hardest strength/cardio indurance training exercise I've ever done! It gets my triceps, wings and shoulders ripped to the max without gaining extra weight! It also gives me an extra spring in my step when I'm running, or just using my legs in general.

It has increased my speed, indurance and power so much.

i wouldnt substitute your running for this type of exercise, they are completely different and hits a completely different training system than a long run or cycle etc
this sounds like a good drill but seems stressful on the back, i do it but carry dumbells, if your bucket is heavy your back will eventually start to suffer

Originally Posted by 'Ben'

I don't know about anyone else? but I don't skip. I found it really boring. To me sprinting on the running machine at the highest effort level for three minutes at a time.... and then having a one minute slow jog inbetween, before doing the sprinting again.... replicates your stamina for a fight much more effectivley.

Calzaghe never skipped, and he's stamina was amazing! Obviously if you like to skip then fair play, it just ain't for me though.

yeah skipping can be boring but it has a lot of benefits that shouldnt be ignored, skipping is not looked upon as a great exercise for improving cardio but skipping is great for these following things; footwork, it will increase your footspeed, improve hand foot co ordination, it will improve your shoulder endurance and improve overall agility, skipping can be made more fun by doing stuff like criss cross, double unders, there are plenty of different jumps, there is toe taps, heel digs, boxing stance bounds, sprints just to name a few, if you find skipping isnt great for cardio, try 10 seconds normal skipping, 10 secs sprints, 10 secs normal skipping, 10 secs double unders and so on for 10 minutes and your cardio will improve

Originally Posted by 'Ben'

I've just also recalled that Juan Diaz never goes running. That guy has one hell of a workrate when he fights, so it just shows how much fighting the full distance is more to do with the mind than anything. I mean sparring is very important, but again I'll bring up Calzaghe.... who never used to spar that often.... and he had a notoriously great workrate when he fought!

interesting

Originally Posted by 'Ben'

Using running as my main source of cardio work outside the gym makes me feel like I get worse at it the more runs I actually do! so I think running is an overrated part of the training to be honest although I still do it.... just not as much though.

dont overlook your roadwork, i know amateur boxing requires less roadwork than the pros as am fight is only 11 mins compared to a 47 min pro fight but you need a good general fitness level which is what your roadwok will create, sprints are more suited for amateur fights but long distance running will lower your resting heart rate and the quicker your body can lower its resting heart rate during rounds means the quicker your body will recover during rounds, the more you recover obvuiously the better so dont think road work is only for burning body fat as it also will improve how well your body can train in all the other departments, it will also enable you to be able to train for longer

[mryeags]

I found running on the beach at good pace for 2 minutes followed by a minutes rest and do this for ten reps was ideal for what i required ... unfortunatley my knees arent in great shape and long distance running just jars them up ...

Also i never skipped but dancing helped my feet movement - i know sounds odd but it worked for me ...

[pretty boy]

I always run as it is important to do the roadwork but i have to admit i do have bad knees at times but hey u just gotta push through it. Bad knees or not i still run 5 or 6 mile when i run.

[El Puma]

I have delivered most all the information you need to condition yourselves for boxing and hopefully, life.

Dedication, focus and putting in the time and effort for hard work and hard rest will help.


I say help because ultimately it is all in your mind. If you put in the time and effort, you will not lack confidence and thus, you leave it up to your opponent to second guess him or herself. If you dominate your opponent in the area they were supposed to succeed, you break them in way that you will never have to worry about them again.


I am off to new endeavors and Spartan type training when it comes to Cycling, my new love.


I wish you all the best and as a last contribution, the final piece of where you want to go in your training and ultimately, your life.


God bless and Godspeed




[Only registered and activated users can see links. ]

[brown bomber]

Puma thanks very much... loads of info there for an aspiring personal trainer.

[El Puma]

Originally Posted by jeff thomas

Puma thanks very much... loads of info there for an aspiring personal trainer.

Happy to help my cyber family.

[E30]

This is some great stuff man. I've been doing alot of bears combined with jumping rope using the tabatha method. I feel great, and stronger even though I'm a couple pounds lighter.

Most of my life I've been fit. I use to bodybuild, train for "track", and other stuff, but these workouts are amazing. I use to be able to lift so much weight, but I felt no where near as good as I do with these workouts. I also use to run 8 miles everyday, but I've cut that down now since I have two jobs, finishing college, and a girlfriend.

My workout goes like this:

Monday: Run 4 miles. Bear excercises. Jump rope.

I jump rope as fast as I can for 20 secs, then rest 10 secs, repeat 8 times.

I do this twice, all after 4 miles.

Then 1 set of 4 reps of bears using pretty heavy weight

3 minute jump rope

Repeat above 6 times.

Workout abs, bicycles, crunches, side-to-side weighted crunches, sit-ups

jump rope for about 5-10 minutes

Tuesday: rest

Wednesday: repeat monday workout

Thursday: run 8 miles, light jump rope. Light ab workout

Friday: repeat monday workout

Saturday: light jog (basically for fun)

I actually enjoy running

My goals are basically to stay strong but as light as I can be. I want to stay in pretty good shape so by Jan-Feb have enought time to train for an am fight.

Do you consider this a good workout?

Thanks.

[ralphc]

Joe Calzaghe never used any of these tricks and gimmicks but he seems to have done alright. Another Joe never did any so called strength training, that Joe was also called Louis. Now isn't it amazing how two men a lifetime apart can both achieve the top of their division with similiar training methods?

Okay, now lets hear it: Louis and Calzaghe only fought bums. Who is going to be the first to say it?

[El Puma]

Congrats on the hard work and open mindness of the posters who are actually putting in the work and finding what works best for them.

[RDJ]

Originally Posted by El Puma

Congrats on the hard work and open mindness of the posters who are actually putting in the work and finding what works best for them.

Sup Carlos? Life treating you well these days?

[El Puma]

Remmy,

Hi bud! Yeah, life is good and real busy w work and training. Between wrestling, boxing and trailrunning I have just enough time for my lady.


Not easy but well worth it come spring time. How's life on your end?