Ab Training - Need Advice, Post Your Workouts, Approach, Routine......

Discussion in 'Boxing Training' started by P.4.P.G.O.A.T., Oct 1, 2010.


  1. P.4.P.G.O.A.T.

    P.4.P.G.O.A.T. Q Boro Killa Bee Full Member

    3,259
    3
    Oct 10, 2007
    I'm interested to hear some sample ab wourkouts you all use - I'm trying to get some fresh ideas about my overall ab routine.

    -How often do you train your abdominals?
    -For How Long?
    -Before, After or During your Regular Workout?
    -List Exercises
    -Do You Focus on Number of Reps or Specific Timed Intervals?
    -How Do You Balance Core Strength and Core Endurance?

    I feel as though I've hit various plateaus in four years of boxing (and about ten years of abdominal training), so post your approach, routine, and your workouts - and provide feedback on the following:

    I train abs for about 20 minutes, usually before my regular workout (but after warming up and stretching), 4 times a week.

    My exercises are a mix of strength and endurance using both reps and timed intervals, and I throw in the once-a-week Tabata ab routine. The workout basically consists of 3 sets each of 5 exercises out of the list below, rotating exercises from workout to workout, and switching between endurance days where I'm using 3 minute rounds, and strength days when I'm doing mostly weighted exercises and 50-60 reps 3X each of the easy stuff (crunches, leg raises, bicycles)

    Exercises
    -Crunches
    -V-Ups (including weighted V-Ups)
    -Hanging Knee Raises (on pull-up bar)
    -Hanging Oblique Twists (on pull-up bar)
    -Leg Raises
    -All Four Types of Planks (Front, Right, Left, and Bridge)
    -Bicycles
    -Supermans (including weighted supermans with wrist and ankle weights)
    -Mountain Climbers
    -Russian Twists

    Cheers, and thanks for the replies....
     
    P.4.P.G.O.A.T., Oct 1, 2010
    P.4.P.G.O.A.T., Oct 1, 2010
    #1
  2. Zaryu

    Zaryu Boxing Addict Full Member

    5,985
    43
    Dec 7, 2007
    My first language is spanish, and sometimes I have a hard time trying to explain things in english, but here we go.

    I do ab workouts 5 days a week. I start of my ab workout laying on my back with 30 seconds of tension on my abs lifting my feet like 5 inches and staring at my belly button. Without rest, after I finish those first thirty seconds I do 30 reps of lifting my feet(one at a time) as fast as I can, then I do 30 reps of crossing my legs, and after that I lift my legs up(both of them at the same time) 30 times.

    After this I rest for around 15-30 seconds and do 100 reps of crunches that include lifting my knees towards my chest. When I'm done with this, I rest, and I do the first exercise I explained in the first paragraph again. After that I'm done. I don't use weights or anything, but you could try it if you want.

    I'm pretty used to this workout by now so I only do it 3 days a week, and I do different ab workouts the other two days. I feel it's a very good and dynamic workout for your abs, and of course you can try it on with weights, more reps, less reps, hold the tension longer or less.
     
    Zaryu, Oct 1, 2010
    Zaryu, Oct 1, 2010
    #2
  3. Onepunch

    Onepunch Prestigeous clincher Full Member

    892
    0
    Mar 1, 2010
    I do abs usually at the end of a weights session, along with neck strengthening.

    I normally do 2 sets of situps on a decline bench with a weight behind my head, and then 2 sets of 40 russian twists with a weight in front.

    finish with a 2min plank.

    Its not all about endless reps and such. Even if you want people to see them, losing weight will get your abs out faster then situps.
     
    Onepunch, Oct 2, 2010
    Onepunch, Oct 2, 2010
    #3
  4. Zaryu

    Zaryu Boxing Addict Full Member

    5,985
    43
    Dec 7, 2007
    It depends, on the person I guess. I get the best results doing the routine I explained which includes a lot of reps, much better than just adding weights.
     
    Zaryu, Oct 2, 2010
    Zaryu, Oct 2, 2010
    #4
  5. Primadonna Kool

    Primadonna Kool Obsessed with Boxing Full Member

    19,545
    7
    Dec 5, 2006
    Hitting the heavybag, is a great ab workout.

    I can remember i was hooking the **** out of the heavy bag, and all my abs and obliques where DOM up the next day.
     
    Primadonna Kool, Oct 2, 2010
    Primadonna Kool, Oct 2, 2010
    #5
  6. Onepunch

    Onepunch Prestigeous clincher Full Member

    892
    0
    Mar 1, 2010
    aesthetic results.

    my aims are more towards rotational power
     
    Onepunch, Oct 2, 2010
    Onepunch, Oct 2, 2010
    #6
  7. Zaryu

    Zaryu Boxing Addict Full Member

    5,985
    43
    Dec 7, 2007
    True, that's why I mix it up. I do that 3 days a week and a full core strenghtning routine two days a week.
     
    Zaryu, Oct 2, 2010
    Zaryu, Oct 2, 2010
    #7
  8. Mister T

    Mister T Conquer.... Full Member

    747
    0
    Sep 1, 2010
    Mister T, Oct 3, 2010
    Mister T, Oct 3, 2010
    #8
  9. vonLPC

    vonLPC Active Member Full Member

    720
    0
    Jul 29, 2010
    Very similar to mine, when I train them. A 2 min plank would kill me right now though!:tired
     
    vonLPC, Oct 3, 2010
    vonLPC, Oct 3, 2010
    #9