For strength maintenance, do 1-2 sets, 5 reps, once a week. That should be plenty. Exercises should be along the lines of bench press or dbell press, squats or leg press, and deadlifts or power cleans. If you don't dlift or power clean, do rows/pulldowns. I would not do more than 4-5 exercises per workout. Just remember, unless you are brand new to training in general, you cannot progress both strength and cardio simultaneously.
All these guys want to recommend what works for them, but the fact of the matter is every body is different.. The best shape I have been in up to this point, and the shape that I won the state golden gloves(I know its not some amazing accomplishment, but hey, it makes you feel good after working hard) with I got to by running 3-4 miles a day, and getting most of my interval training just from working my ass off on my boxing specific work.. Some people have success without running any distances runs and just doing sprint work.. So just try different things and learn what works for your body.. One other thing, do exercises that you wont dread so you will at least keep doing them.. If youre a fighter id say do stuff you hate for the mental edge.. But since that isnt the case, if you fancy the elliptical over the treadmill, go for it!
Can I get gains with one a week VON ... i'm very much stuck with a lot of my lifts. Stuck in a good place but want to keep getting stronger.
I didn't realise it was actually impossible to progress strength and cardio at the same time, I thought almost everyone did it. Obviously I'd struggle, I barely make progress when I'm concentrating on just the one. Cheers for the help lads.
I'd have thought athletes like rugby players, boxers, american football players, etc manage to progress both simultaneously.
I was 15.5 stone this time last year, i started running (really jogging, panting and nearly dying by being so out of breath) about 15 minutes a day for about 2 months, and doing some boxing training (basically used to punch the heavy bags for as long as possible over 2 hours, concentrating on hitting it hard, then in simple 2 or 3 punch combinations, concentrating on using bodyweight, moving a bit round the bag, stopping evey few minutes, getting my breath back and going again) 2 times a week for a couple of months, i was 13.5 by the end, and kept losing weight for a few weeks after i stopped exercising (went down to 13 stone but have went back to 13.5 now). Id recommend getting a decent pair of trainers with cushioning under the whole sole, i got nike air max tailwind (looked sorta ****, but really comfortable) and some thick lidl gel insoles, the gel insoles made them the most comfortable trainers ive ever worn...that stopped my shins hurting when i ran round a football pitch a few laps every day. Instead of eating completely healthily, i eat the same stuff but reduced all meal sizes by about 25% and stopped drinking fizzy drinks for a while. I stopped drinking beer, and started drinking whiskey with water instead (that helped a lot). I also got a slendertone belt (nothing like doing "exercise"while sitting watching crap on tv or going on the internet while using the slendertone to "exercise"). I also got a taurus skipping rope and skipping really tires you out quickly, it must burn off shitloads of fat really quickly, id skip for a couple of minutes...nearly die, then try to do another minute or 2! if you can do 5 minutes of skipping without stopping, youre going to be in pretty good shape cardio-wise (im a clumsy **** and had to restart every 30 seconds or so)....if you want to be a flash ****, you could try using ankle weights. once you start running, you'll probably(ironically) not feel as hungry, those cottage cheese tubs from sainsburys with chives were something i started eating for lunch (taste like ****, but just about bearable, and help you lose weight, as youre not hungry after them, and theres not many calories in them...meant to be good for you too). drink plenty of water too....stops you feeling as hungry and seems to fool your body into thinking its eaten something, for a wee bit. good luck and let us know how you get on!
drink water, cut down the beer, eat complex carbs and dont overthink it is my personal advice. IF you just eat alright and dont buy in loads of iced buns, haribo and fanta you wont have it in the house to tempt you. All the people i know who focus on their diet loads to lose weight never get anywhere they drop a ton of weight fast then put it straight back on. Whereas i have consistently lost about 2kg a month since ive been back at uni, drinking more than before and in a way training less.
Sorry, I know I'm not a boxing expert, but please do not listen to this. Worst advice in this thread by far (no offense).
No offense taken MURDR, because you are right. I am very wrong Rakim about the progression of strength and cardio simultaneously, you can absolutely progress both together. Although it sounds like I am backtracking and trying to save face, when I typed this I was thinking about the 4 x 10 rep scheme you stated initially. If you are looking to only maintain strength,listen to the first part of the thread. 1 workout every 5-7 days should be enough using compound exercises. Sorry guys.
Hopefully I didn't lose too much credibility from the last poor mistake of advice given. Here are my thoughts on progressing strength. I have always found it very difficult to get strength gains 1 x week. I modified a very general cycle 2 years ago for about 8 weeks where I would perform snatches and clean & jerks from various pulling positions 3 times per week, usually no heavier than 80-85% of 1RM, less if pulls were from hanging or thighs usually 60-65%, 3-5 sets of 1-2 reps. Then I'd do 1-2 sets of 2 reps of overhead squats 1 day, and back squats/front squats the other. I always stayed around 85-90% on squats, typically 3 sets of 2-3. I had great strength gains on this and felt great, never tired, still did cardio. I was not boxing training at the time, but I'm sure you could train this 2 days per week and get solid strength gains without sacrificing performance in the ring.
