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Old 05-16-2011, 03:29 PM   #1
Jdsm
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Default Weight Training

I've been wondering how to structure my weight training for boxing, so that I can train for power, speed and muscular endurance. I train 6 times a week and I use 3 of those days for weight training.

Should I look to do different amount of reps and sets on each weight training day to work power, speed and endurance? Or is there a way to incorporate all into one weight session and just do that 3 times per week?
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Old 05-16-2011, 04:21 PM   #2
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Default Re: Weight Training

3x10

/thread.

Just joking.

For power i'd go for Wendlers 5/3/1 programe myself.
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Old 05-16-2011, 04:39 PM   #3
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Default Re: Weight Training

at what level do you compete? when are your districts/regionals/GB Finals/etc? if you are within the first year of boxing competitions and still a growing young person (under 21y/o) then focus on general preparations for full body strength and conditioning. circuit training stations are an excellent choice. don't get ahead of yourself with speed/power development. make sure all of your muscles, tendons, ligaments and nervous system are ready for it first. when you are ready for it, specific conditioning training can go in this order:

general
max strength (0-6reps)
hypertrophy (6-12) (for heavyweights only ... or elite and selective few like pacquio or holyfield 15years ago)
power conversion (eg. plyos)
maintainence with endurance sets

the above is a simple guideline. there's a science to it. check out Periodization: Training for Sports. I have an older edition that actually has an example year plan for amateur boxing (i can't imagine the new copy has excluded it). in the 90's this was one of my training bibles. i learned so much from it as far as phasing for general, specific and peaking.

[Only registered and activated users can see links. ]
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Old 05-16-2011, 06:02 PM   #4
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Default Re: Weight Training

3 days a week, do 5x5 squats and overhead or bench press, and 5x10 pullups.
Or 531, buy the ebook cheap from elitefts.com
Or or or or or...

Quote:
Originally Posted by BoxinScienceUSA View Post
general
max strength (0-6reps)
think you meant 1-6 there mate
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Old 05-16-2011, 06:34 PM   #5
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Default Re: Weight Training

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Originally Posted by MrSmall View Post
3 days a week, do 5x5 squats and overhead or bench press, and 5x10 pullups.
Or 531, buy the ebook cheap from elitefts.com
Or or or or or...

think you meant 1-6 there mate
Cheers, what about deadlifts?

0-6
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Old 05-16-2011, 06:49 PM   #6
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Default Re: Weight Training

Deads with a Trapbar = Awesome.
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Old 05-17-2011, 11:16 AM   #7
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Default Re: Weight Training

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Cheers, what about deadlifts?

0-6
lol, i'm so used to writing for myself that i never thought how it looks to others. what i mean by the zero is eccentric reps (working the "negative" with assistance where i'm not doing any reps on my own).

glad it was good for a chuckle
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Old 05-17-2011, 11:37 AM   #8
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Default Re: Weight Training

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Cheers, what about deadlifts?

0-6
Deadlifts are great!

Negatives, are not.
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Old 05-17-2011, 01:38 PM   #9
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Default Re: Weight Training

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Originally Posted by MrSmall View Post
Deadlifts are great!

Negatives, are not.
You talking eccentric-less training?
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Old 05-17-2011, 04:07 PM   #10
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Default Re: Weight Training

no, what I don't think is great is strictly eccentic only training like the BoxiScience dude talked about above, not doing reps without assistance due to weight etc.
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Old 05-17-2011, 04:16 PM   #11
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Default Re: Weight Training

Quote:
Originally Posted by Dr Jonesy View Post
u need to get tonk at the compound lifts, do them with proper technique, u dont need any bullshit like tricep extensions

squat
deadlift
powerclean
barbell row
military press
bench press
pull ups
dips

thats all you need for weight training, half the purpose of weight training is to stay injury free anyway

5x5 for each

this applies to any sport
What?
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Old 05-17-2011, 07:05 PM   #12
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Default Re: Weight Training

Quote:
Originally Posted by Dr Jonesy View Post
u need to get tonk at the compound lifts, do them with proper technique, u dont need any bullshit like tricep extensions

squat
deadlift
powerclean
barbell row
military press
bench press
pull ups
dips

thats all you need for weight training, half the purpose of weight training is to stay injury free anyway

5x5 for each

this applies to any sport
These exercises are all good as they work not just eg your pecs or upper back but your whole body, they also release more testosterone and growth hormones into your bloodstream.
One thing you do have to remember is to rest your muscles after a weights/resistance session, otherwise your muscles wont recover. eg do a weights session on a Monday, rest on Tuesday, then boxing training on Wednesday
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Old 05-18-2011, 04:43 AM   #13
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Default Re: Weight Training

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Originally Posted by sunderland lad View Post
These exercises are all good as they work not just eg your pecs or upper back but your whole body, they also release more testosterone and growth hormones into your bloodstream.
One thing you do have to remember is to rest your muscles after a weights/resistance session, otherwise your muscles wont recover. eg do a weights session on a Monday, rest on Tuesday, then boxing training on Wednesday
What?
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Old 05-19-2011, 05:15 PM   #14
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Default Re: Weight Training

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Originally Posted by MrSmall View Post
Deadlifts are great!

Negatives, are not.
the eccentric motion is stronger than the concentric. if someone is in a maximum strength macrocycle training the negative could be of some value for a seasoned boxer, once in a while, not using this as a primary principle. the maximum strength phase is good for start power, which sets up reactive power developed in the power conversion phase. it's all useful and very situational, depending on the athlete's level and competition schedule.
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Old 05-19-2011, 05:40 PM   #15
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Default Re: Weight Training

Quote:
Originally Posted by brown bomber View Post
What?
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Originally Posted by brown bomber View Post
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