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Old 02-10-2012, 10:07 PM   #1
Bogotazo
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Default Would like some advice with a Weight-Lifting Routine for Boxing

Hey guys. I've been training in boxing on and off for about two and a half years, and now that I'm back at school, I'm taking a weight-lifting class that fulfills my general education physical requirement. We're just going through some exercises now for beginners, and soon we'll be customizing the workouts; it's three days a week, M-W-F, in the morning. I've lifted weights before, but either on my own before I started boxing seriously, or under the guidance of a Boxing coach.

So my general question is, how can I train for general wellness with weights while maintaining a constructive program for boxing with this schedule? I may have access to a heavy bag, and if I do, I'm going to try to incorporate heavy bag workouts, jump rope, shadowboxing, and running, so I don't lose form. What exercises should I do? What number reps/level of weight? What days should I be doing my other workouts (bag, running, etc.)?

I appreciate any advice you guys can give me. Thanks!
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Old 02-12-2012, 10:58 AM   #2
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Nobody? I would really appreciate any advice that some of the knowledgeable posters here can give. I don't want to be counter-productive in my strength training.
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Old 02-12-2012, 11:27 AM   #3
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

You can try using the search option. Weight-lifiting is one topic that always comes up on here and I'm sure someone has already answered your question in another thread.
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Old 02-12-2012, 01:19 PM   #4
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

You know there IS a stickied strength conditioning thread I created years ago.
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Old 02-12-2012, 11:50 PM   #5
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Quote:
Originally Posted by El Puma View Post
You know there IS a stickied strength conditioning thread I created years ago.
Quote:
Originally Posted by Golden Boy 360 View Post
You can try using the search option. Weight-lifiting is one topic that always comes up on here and I'm sure someone has already answered your question in another thread.
Yes, but my question is specifically "how can I train 3 times a week lifting weights in a constructive way for boxing, and while doing so, schedule other types of boxing workouts?" It's a class; I have to target every part of the body, I can't change training times, and I can't drastically modify a routine to incorporate other areas of strength/conditioning within the same hour. I'm just looking for advice on how to get the best out of those circumstances and restraints.
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Old 02-13-2012, 12:44 AM   #6
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

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Originally Posted by El Puma View Post
You know there IS a stickied strength conditioning thread I created years ago.
and its crap
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Old 02-13-2012, 12:53 AM   #7
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***
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Old 02-13-2012, 02:00 AM   #8
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Quote:
Originally Posted by CHAL_DIESEL View Post
and its crap
Hows it crap? What reason?

Day 1-
Standing Military Press 3 sets of 20 reps (Better ways to exercise those muscles)
Upright Barbell Row (close-grip) 3 sets of 20 reps (bad exercise for boxers anyway due to the movement required but hardly a great exercise)
Side Lateral Raise 3 sets of 20 reps (why train your delts on their own?)
Barbell Shrug 3 sets of 20 reps (why train your trapezius on its own moving this way)
Standing Calf Raises 4 sets of 10-20 reps (calf raise? Seriously)
Calf Press 4 sets of 12-15 reps (is this where you lift a cow? Don't know what this is but sounds great)
Hanging Leg Raise 4 sets of 10-20 reps (hip flexors- about the first exercise with any point being in a boxers programme)
Ab Crunch Machine 3 sets of 8-12 reps (Use a stability ball instead of a machine)

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20 (these are better)
Tricep push down- 3 of 20 (these are stupid)
skull crushers- 3 of 20(...)
tri extensions- 3 of 20 (this is beyond stupid)

Day 3-
Flat Bench 3 of 20 (these are good)
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20 (shite)
barbell curl 3 of 20 (shite)
hammer curl 3 of 20 (shite)

Day 4-
Leg Press 3 sets of 20 reps (ok)
Smith Machine Squat 3 sets of 20 reps (why use a smith machine?)
Leg Extensions 3 sets of 20 reps (good exercise- what types?)
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps (why use a smith machine?)
Lying Leg Curls 3 sets of 20 reps (just no)


Limit rest time between sets. Also you could try to do these workouts as a circuit.

(why limit rest- why do them as a circuit? What kind of circuit- what training effect will that inccur- what effect will that have on the weight you are capable of lifting?)


I typically run 4-5 miles 5 times a week (which is stupid as you legs will be overly fatigued reducing performanace and movement during boxing workouts- prob explains partly why you don't turn into your shots properly)


You see Charles, and again not trying to be personal with you here- but that is a nonsense program. You shouldn't dole out advice until you know what the reaction of an exercise is and you know that it is the most suitable method.

Isolation exercises are pointless in boxing. consecutive 4-5 mile runs are pretty pointless. 1 or 2 a week max. Your suggesting a muscle endurance programme- full body but surely if muscle endurance is been trained it will be detrimental to strength gains in the long run... What about big lifts? What about maintaining strength?

To the OP there have been countless articles on weight lifting in here and countless arguments and counter arguments. You need to read through and select what information is relevant to your goals.
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Old 02-13-2012, 03:07 AM   #9
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

On the three days include squats, deadlifts, pull ups, dips and Olympic lifts if you can. Can't go wrong doing those, if you have any weak areas you can isolate (lower back, rhomboids maybe) at the end of your weight sessions.
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Old 02-13-2012, 03:09 AM   #10
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Did you make up this program? What's with all the sets of 20, who in the hell does 20 deadlifts for a set?

Quote:
Originally Posted by CHAL_DIESEL View Post
Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***
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Old 02-13-2012, 05:15 AM   #11
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Emmm I would say just do

Bench
Dead lift
Squat

I don't know much bout lifting weights I mostly do bodyweight excercises
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Old 02-13-2012, 05:32 AM   #12
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

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Originally Posted by lefty View Post
Did you make up this program? What's with all the sets of 20, who in the hell does 20 deadlifts for a set?


I didn't even read it properly - just looked at the exercises suggested
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Old 02-13-2012, 05:34 AM   #13
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

Also lefty what the **** is a calf press?

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Old 02-13-2012, 05:34 AM   #14
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

dumbell clean and press
dumbell snatch
barbell clean
barbell clean and press
barbell snatch
one armed barbell snatch

i wouldnt do all of these on the same day, id maybe do 2 on the one day with deadlift

on my other day id do bench press, back pulls with rings or TRX, and some plyos

no more than 5 reps, adequate rest, 4 to 5 sets each exercise
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Old 02-13-2012, 05:35 AM   #15
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Default Re: Would like some advice with a Weight-Lifting Routine for Boxing

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