iv been out of the boxing club for about 6 months but been in a normal gym just training every now an again because of knee injuries. i feel iv lost a lot of strength an speed in my punch. i just want to know what sort of weight training i can do with out getting slow? and just want to no what muscle groups, weights an reps i should be doing? im 83kgs but fight at 75kgs if that helps. cheers
You should start with a basic routine : 10-15 reps on every muscle group, two or three times in a session. What i mean is, finish an exercise for your biceps (10-15 reps) than proceed to triceps... repeat this pattern two or three times... I would regulate the load with the number of repetitions : stoping when there would be 3 or 4 left. Take a second to lift the weight and two seconds to relax. This is a basic routine that every athlete should go trough when entering weight training for the first time or after a layoff.
Are we misunderstanding each other? 10-15 reps biceps 10-15 reps triceps 10-15 reps quads . . . 10-15 reps biceps 10-15 reps triceps 10-15 reps quads What would you recommend?
It's not in a bodybuilding range, it would be if he would be lifting heavier loads. He may be a boxer but as i have gathered he is also not trained. Therefore isolatory exercises are a lot safer.
iv just had cartilage removed with key hole surgery. my doc says i should be ok to start training again now. it's just some says you should be doing low weight with high reps an others say its ok to do heavy weights. i just dont want the mass, id rather have the speed.
I would stick with bodyweight excercises, press ups squats lunges pull ups sit ups leg raises burpee jumps dorsal raises etc Stay away from isolating body parts with higher weights/lower reps Try and keep at a high intensity with short rests in between.
Biceps and triceps were just the first two muscles that sprang to my mind. I have nothing against bodyweight exercises but he asked for a weightlifting advice. Training on devices is absolutely safer than bodyweight exercises for a number of reasons one being that the joints are fixated...
