Weight routines for the likes of Mayweather, Hatton...

Hatton's has been posted on here before but we all thought it was bull **** cause he says he did 3 x 10, which technically shouldn't be very good for boxing... if it is true then I'd just say 'it works for him' and not recommend it for you.

I'd say decide what you need... strength or endurance... if strength do heavy, heavy weights like 3 sets of 4-6 reps of main lifts (bench, deadlift, squat, etc) and if you want endurance do ross training type stuff e.g. get 1/4 of your body weight and do stuff like 10 reps of snatches and 10 reps circles each arm then 10 burpees and repeat as many times as you can (5 - 10 at least).

 

Hatton's Training

You cannot reinvent the wheel, the only way to make yourself stronger is to lift weights to failure. The old myths in boxing that weights make you slow are not true. When the muscle is stronger, when it contacts it will make you punch faster and stronger. Plus this strength will help you in close. If you need any proof of this just ask Billy Graham or any of the boxers I work with.

You need to split your weight training up and must never forget this is to supplement your boxing training and you need to get your weights done in about 20 minutes.

Monday - Quads (front thighs)& calves
3 x 10 leg extensions
3 x 10 leg press
3 x 10 standing calf raises
2 x 10 seated calf raises

Tuesday - Chest & biceps
3x 10 flying
3 x 10 bench press
2 x 10 incline bench press
3 x 10 standing barbell curls

Thursday - Back & hamstrings
3 x 10 close grip pull downs to the front
3 x 10 pull downs behind the neck
3 x 10 Rowing (cable or dumbbells)
1 x 10 dumbbell shrugs
3 x 10 lying hamstring curls
1 x 10 stiff leg deadlift

Friday - Shoulders & triceps
3 x 10 side lateral raises
3 x 10 shoulder press
3 x 10 rear delt
3 x 10 triceps pushdowns or presses

Always remember to warm up correctly and cool down.

Your body is 70% water the very nature of your training makes you sweat a lot. You need to drink at least 2-3 litres of water every day.

Do not think water will make you put weight on. The more you drink the more you wil urinate and sweat, getting rid of all the toxins in your body.

 

Mayweather (from what I have read) didn't lift weights all that much. The only time he used weights was for strengthening his neck (apparently simular stuff to Thai neck lifts) and shadow boxing with light dumbells

 

i seen him doing weights on 24/7 against de la hoya. He was doing lat pull downs from what i remember.

 

Mayweather only lifted when he needed to go up in weight class.

 

and he went up 6 weight divisions, so he would have had to lift weights contantly going up in weight through out his career. He would have to lift weights to mantain his size/strength.

 

no he maintained his size with his diet.

 

He lifted weights when going up in weight (I checked 24/7) but not in earlier days and stopped once he reached his desired weight.

Yeah maintained with diet and boxing like you said.

He does a lot of shadow boxing with weights apparently... Dan... You know who Buakaw Por Pramuk is? I have his training schedule if you do

 

yeah i know baukow, greatest fighter in the world, if you have his training schedule post it, id be interested to see it.

 

I would also like to see Buakaw training regime.
Hopefully it's precise.

 

Buakaw Por Pramuk Training Schedule

Morning

7.00 Warm up - Stretching
7.10 Runing - 20KM
8.10 Sprints with a tyre tied to his back
8.30 Shadow Box (4 to 5 rounds) - straights with 1.5kg weights
9.00 Bag work (4 to 5 rounds)
9.25 Pad work (2 to 5 rounds)
9.50 Clinching / Sparing
10.15 Technique Drills
10.35 Exercise (chin ups, push ups, sit ups, rope climbs)
10.50 Shadow Box (2 to 3 rounds) - uppercuts with 5kg weights
11:00 Cool down stretch

Afternoon

16.00 Warm up
16.10 12 km. Running
16.30 Skip
16.50 Shadow Box (4 to 5 rounds)
17.25 Bag Work (4 to 5 rounds)
18.05 Pad Work (4 to 5 rounds)
18.35 Clinching / Sparing
19.05 Technique Drills (as morning)

Technique Drills
ALL ON BAG - 100 push kicks each leg, 200 knees, 100 round kicks each leg
Exercise Drills
100 x pull ups (sets of 10-20) push ups x 100 (sets of 20) sit ups x 300 (sets of 100) climb rope x 10 times

 

i cant beleive he runs 20km in 1 hour, good effort!!