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Old 03-22-2010, 10:32 AM   #1
cjgloves
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Default Rippetoe's Starting Strength, Advisable for boxing?

Alright then ladies and gents, I was reading through this program and want too know if, as a boxer it would be wise to follow this program.

It consists of heavy compound movements I believe (I'm not the most knowledgeable on training the body) it says the main idea of the program is to increase overall strength, by lifting weights then every week add a little extra on. Now I know alot of people here don't lift weights (neither do I FYI) but if these are making the whole body stronger then it can only be good right? I'm sure people will say 'No' because it doesnt relate to boxing very well like the bench press, but what about doing this workout for the three days a week and training for boxing?

Anyway I'll re-post a post of the SS program, read through it and say if its a good idea or not.

Quote:
The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)


Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.
Alright there it is in a VERY basic summary.
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Old 03-22-2010, 10:51 AM   #2
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by cjgloves View Post
Alright then ladies and gents, I was reading through this program and want too know if, as a boxer it would be wise to follow this program.

It consists of heavy compound movements I believe (I'm not the most knowledgeable on training the body) it says the main idea of the program is to increase overall strength, by lifting weights then every week add a little extra on. Now I know alot of people here don't lift weights (neither do I FYI) but if these are making the whole body stronger then it can only be good right? I'm sure people will say 'No' because it doesnt relate to boxing very well like the bench press, but what about doing this workout for the three days a week and training for boxing?

Anyway I'll re-post a post of the SS program, read through it and say if its a good idea or not.



Alright there it is in a VERY basic summary.
do the bech press with dumbells preferably one arm at a time, and db's for the millitary press.

dont only do this type of program.. it will lead to burnout and deplete speed and power
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Old 03-22-2010, 12:05 PM   #3
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by POCKET SHOT View Post
do the bech press with dumbells preferably one arm at a time, and db's for the millitary press.

dont only do this type of program.. it will lead to burnout and deplete speed and power

Ok thanks man, J/W why switch BB for DB's?

Would you say use this program then? I would still be doing what I'm doing now which is plyometric exercises, hitting the bag, padwork, sparring. TBH right now my bodys not really strong or conditioned so thats what I'm looking for, I'm also going to start sprint training too build the explossiveness and power. If you got any tips bro much appreciated anyway.
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Old 03-22-2010, 02:00 PM   #4
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

If your body is not "strong or conditioned" right now, and you "don't lift weights", you have no business doing plyometric exercises - you need to build a base to work from before you introduce such strenuous exercises into your regime. Starting Strength is a very good plan, but my advice to you for the moment would be high volume bodyweight exercises to prepare for later, high intensity workouts - following this, things like the SS or more advanced 5x5 programmes can be useful for targeting specific objectives over a short period of time.
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Old 03-22-2010, 02:05 PM   #5
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by POCKET SHOT View Post
dont only do this type of program.. it will lead to burnout and deplete speed and power
Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.
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Old 03-22-2010, 02:51 PM   #6
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by viru§™ View Post
Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.
it depends on his existing work load, when i was boxing i was sparring 4 days a week and doing intense routines on the other, it left me with 1 day for strength training.
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Old 03-22-2010, 02:58 PM   #7
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by Bodi View Post
If your body is not "strong or conditioned" right now, and you "don't lift weights", you have no business doing plyometric exercises - you need to build a base to work from before you introduce such strenuous exercises into your regime. Starting Strength is a very good plan, but my advice to you for the moment would be high volume bodyweight exercises to prepare for later, high intensity workouts - following this, things like the SS or more advanced 5x5 programmes can be useful for targeting specific objectives over a short period of time.
Cool thanks man, I thought about choosing the SS because it was for the novice or someone getting back into using weights. I do go to the boxing gym at least twice a week and if I can three. So I have got a decent level of strength conditioning (however I know I could improve alot). Thanks again mate.


Quote:
Originally Posted by viru§™ View Post
Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.
Yes well from the responses so far I guess that SS program is a good idea, even for a boxer. Who would be the fighter you would choose, me as i am now skill wise in boxing and shape I'm in now, or me as i am now skill wise but after a few months on the SS program? I know it doesn't train boxing skillwise but as you say 'stronger and more powerful'. If that's what you mean anyway. Cheers mate.
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Old 03-22-2010, 05:39 PM   #8
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

Just be conscious of your work capacity. If you are upping your volume on the strength work (work out the weekly tonnage of your anticipated lifts on the ss programme to see what I mean), you will most likely have to sacrifice some other areas until your work capacity can handle to large volume of strength work alongside your boxing specific work.

I'd also look at some other options which you may not have considered... isometrics, sandbag training and resistance bands are some excellent examples with real carry over benefits... think outside the box. Back when I was boxing and playing rugby, I carried out 1 dedicated strength training session per week... 1 weekly strength session and I was overpowering guys who outweighed me by 50lbs+ on the rugby pitch - don't be fooled into thinking that a large volume is needed to make serious gains in strength... it isn't.
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Old 03-22-2010, 05:53 PM   #9
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

I did the Rippletoe from age 15-17 and started boxing when I was 17. They didn't overlap but I'm as strong as an ox and as quick as a cheetah in the gym these days
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Old 03-22-2010, 06:20 PM   #10
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by viru§™ View Post
Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.
to be honest i didnt work it out, numerous sports scientists did.....jackass
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Old 03-22-2010, 06:30 PM   #11
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by cjgloves View Post
Ok thanks man, J/W why switch BB for DB's?

Would you say use this program then? I would still be doing what I'm doing now which is plyometric exercises, hitting the bag, padwork, sparring. TBH right now my bodys not really strong or conditioned so thats what I'm looking for, I'm also going to start sprint training too build the explossiveness and power. If you got any tips bro much appreciated anyway.
requires more stabilisation , yeah bodi is right in what he is saying... you shouldnt be doin plyometrics until youve build a solid base... sholud be able to squat at least 1 to 2 times bodyweight, building a solid base in strength to work from is very important so you can effectly start to work on speed/reactive strength , power etc etc..., excessive max strength training though is a no-no for boxing, it will hinder other strength qualitys.. speed and power, dont dont neglect these
qualitys..

variety is the key, always introduce new exercises and different qualitys to train.. dont let youve body adapt


and by the way... remember.... what good is strength in battle, if you cant applie it quickly enough..

if ya dont want to study numerous books on training, i recommend getting ross enamaits books...
sums alotta this shit up pretty well,
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Old 03-22-2010, 06:39 PM   #12
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

For amateurs I do not advocate weights HOWEVER if someone is to do weights then I do advocate compound movements. The best compound movements that promote strength would be the Olympic lifts.
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Old 03-22-2010, 07:46 PM   #13
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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to be honest i didnt work it out, numerous sports scientists did.....jackass
Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks.
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Old 03-22-2010, 08:03 PM   #14
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

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Originally Posted by Relentless View Post
it depends on his existing work load, when i was boxing i was sparring 4 days a week and doing intense routines on the other, it left me with 1 day for strength training.
Got back from the boxing gym earlier and I need to get what you just said sorted out for myself. I'm going boxing three times a week now Monday, Wednesday and Friday for definate. This SS program is 3 days a week too and I'm thinking a boxing workout the SS will be to much in one day right, has anyone got ideas about what days I fit it into or suggestions please?

Quote:
Originally Posted by MagicMan91 View Post
I did the Rippletoe from age 15-17 and started boxing when I was 17. They didn't overlap but I'm as strong as an ox and as quick as a cheetah in the gym these days
Haha I'm 17 btw nearly 18 though in May. I feel like I could be alot stronger for sure. Punching feels powerful though, I'm told that too but I think it's more to do with good technique/speed/size more than strength. Thanks for the input bro.
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Old 03-22-2010, 08:21 PM   #15
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Default Re: Rippetoe's Starting Strength, Advisable for boxing?

Quote:
Originally Posted by POCKET SHOT View Post
requires more stabilisation , yeah bodi is right in what he is saying... you shouldnt be doin plyometrics until youve build a solid base... sholud be able to squat at least 1 to 2 times bodyweight, building a solid base in strength to work from is very important so you can effectly start to work on speed/reactive strength , power etc etc..., excessive max strength training though is a no-no for boxing, it will hinder other strength qualitys.. speed and power, dont dont neglect these
qualitys..

variety is the key, always introduce new exercises and different qualitys to train.. dont let youve body adapt


and by the way... remember.... what good is strength in battle, if you cant applie it quickly enough..

if ya dont want to study numerous books on training, i recommend getting ross enamaits books...
sums alotta this shit up pretty well,
Ah ok then thanks, from what I have read so far the SS program is to give you that base then you work from it every week increasing. I have read abit about how you need to keep switching workouts/exercises so you can keep seeing gains. BTW what do you mean cant apply it quickly enough? The weight lifting won't slow me down, I thought it might even make me speed up if I'm building that explosiveness. My coach tonight said he will bring me books on training which he used to pass his courses. So hopefully I'll have a better understanding on everything.

Quote:
Originally Posted by achillesthegreat View Post
For amateurs I do not advocate weights HOWEVER if someone is to do weights then I do advocate compound movements. The best compound movements that promote strength would be the Olympic lifts.
I got my ABA forms and I'm ringing the doctor tomorrow to book a medical. So soon I will be an amateur and will need to train harder, thats why I'm looking for strength workouts.

Quote:
Originally Posted by viru§™ View Post
Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks.
As you can see on my reply to Relentless I'll be boxing 3 times a week from now on, and this SS program is 3 times a week also. How would you go about managing that? Because I'll need to take into consideration recovery time, over training.
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