weight training?

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

 

Who knows with knee problems.

 

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.

 

You are healthy now right???

 

No. Just no.

OP, what have you done to your knee?

 

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?

 

For what reason should a boxer isolate their biceps and triceps and in a bodybuilding range of reps?

 

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.

 

Why on earth would a boxer use this?

 

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.

 

yea im good to go now.

 

How is it safer and why the biceps and triceps?

 

Do you have an issue with bodyweight exercises? That's what I would suggest.

 

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...