Hey guys im new here as well as to the sport. I started doing mma wich included wrestling and bjj but as soon as i did my first boxing workout I left all that behind and fell in love with this sport that is so demanding on ones body. I hit the gym 6 days a week for caardio and weightlifting and stuff and 2-5 days a week of boxing depending on how busy my school schedule is. I am 5'5 and weigh in at 124, I am very skinny for my height and age (16) witch sucks a lot. To the point now: what does your week consist of as far as stength and cardio and anything else you do consist of im trying to gather ideas to get an idea on how to create my routine please help my main goal is to get cut up, have a killer cardio, and super speed! haha Thanks ahead guys and apologies if there is a thread out there on this already :good
How are you not cut up at 5'5 and 124 lbs? You will get varying opinions from a billion different experts. At 16 years old your body is growing and responding. You should not build your routine off of what others who have been doing this for many years do. Trying to do boxing workouts that top boxers do is like these idiots I see at the gym that are trying to get huge by listening to the walking pharmaceutical in Flex Magazine. I say to strength train with the basic lifts(bench, squat, cleans/deadlifts but learn how to clean/deadlift properly) 2 x week M and Th, roadwork 3x week, and then work on your craft. Use weight training and roadwork as a supplement, not substitute, for a sport. I would suggest maybe 3 set x 5 reps. You're 16, so I guess you can do curls, because chicks dig the guns right. A few auxilary lifts is okay. Seriously though, keep it simple. Don't stay in the gym for weights anymore than 40 or so minutes.
I'm the same size as you. Couple of years younger. I run four days per week, train for boxing daily, core train most days, and do alot of resistance work (one handed push-ups etc) and some weight training. You just need to find what works best for you and your style.
Thanks a lot guys this really helps a lot. The reason why im not cut is because i did wrestling last year and ran about 8 miles a day and almost no weightlifting or sometimes non at all. I had a great endurance but always lost fights because of strength. What do you think about lifting 3 days a week (M,W,F) Roadwork on (t,th,sat) and what do you mean to work on my craft? sorry im new. Boxing lad do you mind sharing some core workouts with me and some endurance as well? and one last question whats is a good workout routine for abs? Thanks guys really appreciate this! :happy
Boxinglad actually gave some good advice about finding what works best. I will go ahead and give my .02 cents. By work on your craft I meant the actual boxing part. I was just kidding about the why aren't you ripped part. Yes, I think that you could weight train 3 days per week, especially at your age. If your endurance is good, concentrate on strength. The general rule is that you can train aerobic and anaerobic energy systems together, but both will not progress simultaneously. Since cardio is not a problem, do maybe two days per week of LSD(long slow distance) running with heart rate between 130-15-bpm). This will be good enough to maintain your cardiac conditioning. If you are doing your boxing workouts, that should be plenty to be in shape. Remember that your weight training should enhance your performance, not hinder it. If it does, cut back. Heavy weight training can have an effect on the Central Nervous System. Most times the best indicator is how you feel and your performance. Rarely do I ever say this or that is the best workout because everyone is different, but if you are new to weight training, what I suggested is an excellent foundation routine for most. You can add a few auxilary exercises(curls, dips, etc.). As for abs, you can do situps, crunches, V-ups, etc. Work on building up, don't go overboard at first. If you are looking for core exercises, that is a different thing than traditional ab work. Good luck.
Thanks a lot this sounds great putting a routine together right now gonna test it out for a week or two see how i feel and how i perform and make any changes if i need. Thanks again really helpfull :thumbsup
FWIW my routine is basically as follows: Train Mon, Tues, Weds, Fri, Sat. Rest Thurs and Sun. Training days consist of 2 sessions - 1 morning, 1 evening (except sat, 2 day sessions) and also a core workout every second day. Boxing in evening. Usually about 20 rounds with 30 secs rest between rounds. Mon, wed, and Friday morning running sessions. I do one long run (6-10km), one interval session (intervals of between 300M-600M), and one sprint session (100M or less, hill sprints etc). Tuesday morning HIIT conditioning session with mainly body weight exercises. 5-10 rounds. Saturday Strength/weights session. I use compound movements and train for strength not size. Snatches, clean and press etc. Sessions never last more than 45 mins Rest days consist of a light bike ride, or jump rope etc and stretching to aid in recovery. Personally I think the "cardio" takes care of itself, as it is also trained in every other session. I find 1 long run per week is more than enough to maintain it. Being young you could also ad an extra strength session, however I find 1 to be adequate. Besides, as has been said, it is to supplement your boxing. You don't want fatigue from weights to hinder your boxing sessions.
Don't get hung up on supplemental work. Your body is still developing. If you're in the gym boxing 5 times or more per week, your body will naturally gravitate toward the optimal balance for boxing. And as a newbie, you want all your energy for skillwork. Add in running of course, but boxing is the primary thing, running is secondary, and forget about weights and extra work for now unless you have imbalances that need correcting.
