Strength conditioning for boxing

[RDJ]

Originally Posted by 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?

Good to hear things are positive mate. My life isn't all that at the moment but there's light at the end of the tunnel, I'll be ok in the long run.

[El Puma]

I hope things pick up for ya brother. Email me if you want about it.

Keep training and keep pushing. There and only there will our kind find the answers we seek. I have canceled my home internet and cable so I will not be distracted during my training.


Unlike some of the cyber wannabe trolls around here, we do have actual events to prepare for. Thank God for my blackberry. Otherwise people would think I was dead! Lol

[taj-09]

Originally Posted by RDJ

I have no problem with one armed pushups at all (if my other hand wasn't on my back I could even do a one armed clap pushup), but one legged squats feel bad on my left knee.

post video or STFU

i want to see these one armed pushups with a clap

[RDJ]

Originally Posted by taj-09

post video or STFU

i want to see these one armed pushups with a clap

You just want to see me smash my face into the floor

[Ruebenkazan]

kostya tszyu strength and conditioning routine
from the book workouts of boxings greatest champs

kostya does this program to build up his strength before he moves on to the conventional boxing
training < bag work, speed bag , focus pads and sparing >.

warm-up: touch toes and hold for 10 seconds , side-to-sides for 1 min , swing arms up and down, alternating for 1 min
bend knees and touch the floor with fingers

push-ups: 50 on knuckles

pull-ups : 10 using a close grip

jumping rope: 20 mins at moderate pace < followed by 1 min break>

pull-ups:4x10 <30 sec break after each set>

dumbbells: 4x1 min rounds on alternating dumbbell curls <30 second break after each round then 1 min break at end>

barbells:4x15 barbell curls <30 sec break after each set then 1 min break at end >

barbell disc:3x20 lifts <30 sec break after each set>
pull disc up to your chest with both hands and let it fall back to your thighs.

bench press: 70 reps at 75 lbs.

neck twists&rotations : lie flat on your back , lift your head up off the ground and move it up and down then around for 1 min

leg-raises: 1 min lie on your back, stretch out your legs , lift them off the floor and hold

leg-raises:4x1 min holds <30 sec break after each lift >as before,but lift legs all the way

sit-ups 3x50 on floor <30 second break after each set

[El Puma]

Oh dear God.... Ruebenkaza. Why would you post that "training routine"? What help does curls and bench press do for a fighter? Why won't you read the thread before posting?

[Dan]

hey puma ive seen u do kettlebell training and was just wondering what is a good size kettlebell to start with?

also do u think it is feasible to do stronglifts 5x5 strength training and boxing circuit training on the rest days?
im 18 years old and have been doing a bit of boxing and weightlifting but havent had a serious routine and now i have more free time i wanna focus on it more
i think i first want to get into shape and stronger and then i will focus more on boxing

[El Puma]

Originally Posted by Dan

hey puma ive seen u do kettlebell training and was just wondering what is a good size kettlebell to start with?

also do u think it is feasible to do stronglifts 5x5 strength training and boxing circuit training on the rest days?
im 18 years old and have been doing a bit of boxing and weightlifting but havent had a serious routine and now i have more free time i wanna focus on it more
i think i first want to get into shape and stronger and then i will focus more on boxing

Dan,


Hello and welcome.


I would say a good KB size would be in the 65 to 70lb range for swings only.

I am moving away from KB pressing movements as my forearm is red and hurts afterwards, no matter how much I use correct technique.

My advice to you as an amateur is to run 3-4 miles a day and use the tabata intervals consisting of burpees and heavy bag work.

This will suffice for amateur fighters.


As far as the strength training. I would recommend the SWAT training program I posted in the begining of this thread. 3x3 and 5x5 are excellent for upping your strength while the tabata takes care of the explosiveness and muscle endurance needed.


My tabata consists of 20 seconds on 10 seconds off for a total of 4 minutes. That is one set. I do 4 sets of punching the bag and move on to burpees for another 4 sets.


Do this only every other day at most.


Please feel free to ask more questions.

[Dan]

Originally Posted by El Puma

Dan,


Hello and welcome.


I would say a good KB size would be in the 65 to 70lb range for swings only.

I am moving away from KB pressing movements as my forearm is red and hurts afterwards, no matter how much I use correct technique.

My advice to you as an amateur is to run 3-4 miles a day and use the tabata intervals consisting of burpees and heavy bag work.

This will suffice for amateur fighters.


As far as the strength training. I would recommend the SWAT training program I posted in the begining of this thread. 3x3 and 5x5 are excellent for upping your strength while the tabata takes care of the explosiveness and muscle endurance needed.


My tabata consists of 20 seconds on 10 seconds off for a total of 4 minutes. That is one set. I do 4 sets of punching the bag and move on to burpees for another 4 sets.


Do this only every other day at most.


Please feel free to ask more questions.

cool thanks for the info ill take a look into tabata training!
i was also wondering about kettlebells hitting forearms when ive seen youtube videos. I dont think i will bother with kettlebells for now as they cost a fair bit and i dont need to over complicate things.

[dublynflya]

Originally Posted by chuffy

This is a very good thread, El Puma, very interesting, thanks

x2!!!

[brown bomber]

What are your thoughts on Bar-Bag training Puma?

[doylexxx]

Originally Posted by 'Ben' View Post
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.

What ???

You can do that exact same routine on the rope that you can do on the running machine !!!!

Doing it with the rope take more skill though !!!!!

[gatto]

thats what you think..

[ripper13]

hey guys just finished reading the thread and all the exercises were so complex and difficult to do. Do you have any suggested exercises for people with low base level of fitness level to begin with? Just started being mindful of my fitness 4 months ago (was around 240 lbs then) I started doing boxing and eating smaller meals. Now I'm 210 lbs (Im thinking of going down to 180 lbs, assess my body before setting new goals) and I want to improve my strength and be able to translate that in my boxing. Can you suggest beginner/intermediate level exercises that I can do to do that or should I lose the weight first before trying to do these kind of exercises? Considered hiring a personal trainer but between boxing fees and my tuition, I really can't afford one. Thanks in advance!

[Diggersan]

you guys forgot to add that you should always see a doctor first before starting any workout routine its very important