for a while now, i've decided I want to add weights as a part of my training routine. though, i don't know much on this particular subject. so before you all jump on my dick and say "go to the bodybuilding forum" blah blah blah, listen first. I am looking to get stronger, though at the same time, i don't want to get big and bulky. so what should I do? is it the high weights, low reps I should aim for or is it the low weights, high reps i need to aim for? thanks
The only way weights have proven beneficial to me is through a combination of weight training, bodyweight training, running, sprints, intervals, and also plyometrics. I had also done boxing 5 days a week alongside this program. I no longer do it though. These days I follow crossfit.com, which is a lot like the below workout, but with more variety every now and then. Monday: 30 minute morning run, pushups, pullups, squats, situps, back extensions at night. Tuesday: Sprint-Work Wednesday: 30 minute morning run, 1-3 olympic lifts (IE: clean and press) at night Thursday: Interval Training (Jump-Rope / Tabatas) Friday: 3 major compound lifts, no isolation ****. 1 Leg, 1 Chest, 1 Back. mine were squats, bench press, and bent over rows. Saturday: plyometric workout (box jumps, clap pushups, jumps over bar, etc) Sunday: REST. The 3X8-10 hypertrophys workouts are bull**** for boxing. Ricky Hatton needs a new strength and conditioning coach. I hope you didn't read that thread. Any 5X5 program will burn you out too bad if you're boxing 5-6 days a week and have a job. The solution is to stick to 1-5 hard exercises a day and not only perform weight training. The above is just a template, it can be worked a lot better to include exercises like pistols instead of hindu squats now and then.
Yo, yo, yo. Two days. One upper, one lower. Upper day: Military press or bench press, work up to a 3 rep maximum. That is, keep adding weight until you get to a point where you can't do more than 3 reps. Try and do that twice. Chinups or pullups, add weight if you can - work up to 5 rep maximum, as above. Try and do that twice. Dumbell or barbell row, work up to a 6 rep maximum, try and do that twice. If you chose a bench press for the main exercise, then do military press for a 5 rep maximum, and then try and do it again. Same with bench press if you did the other one as the main. Then do some barbell or dumbell shrugs, and rear delt flies or face pulls, 4x8-12 reps for these. Lower day Squat or deadlift - work up to a 3 rep maximum. If you do squat, then do romanian deadlifts work up to a 5 rep maximum, try and do that twice. If deadlifts, then do front squats or pistol squats, work up to 5 rep max. Do core work here too. Do one of the following: Pullthroughs Hyperextensions Reverse Hyperextensions 4x8-12 reps And one-two of these Hanging leg raises Weighted situps Russian twists Oblique side bends 4x8-12 reps Eat well before and after, keep track of your numbers and try and improve a little each time. HEAVY ****! With the squats go ass-to-grass, no parallel **** if you didn't already know that. These are very common exercises so you can find them by googling. This is a easy-to-follow 2 day split, to get you stronger. Not more explosive, stronger, if you're a beginner you'll get stronger in all aspects, including speed, explosiveness, all that good stuff. Very simple.
Weight lifting can be a positive plus to your boxing training. But keep in mind you have to do the right exercises and it should never take precedent over your boxing training. The most important parts of the body a boxer should work with weights to strengthen are his legs, triceps, and neck area. Also you should use a lower weight and go for higher repititions
lower weights more reps. u won't gain weight unless u eat more. aim for 5-12 reps per set. depending on what the exercise is. u can PM me if u want more details or more questions
I would go for high weight low reps low sets and use weights maybe 2 times per week. Also visit this site because it has lots of information on strength training for combat fighters: http://www.rosstraining.com/articles/strengthtraining.html Kind Regards BH
I feel I should somehow be witty and have some sort of cool comeback for you, Rakim, but I simply fail.
I tend to find that comebacks are best after an insult has been directed your way, you big silly. (The 'big silly' bit was a cue for a comeback. May I suggest a ginger reference).
I don't like splits, but that's one option. Low reps [1-5] high weight.. My squat jumped up 100 pounds in 6 months using Mark Rippetoes starting strength.
This is what im doing at the moment and i dont know if its right or not, this is my bicep routine, nothing else Start off with a heavy weight for me of 12-14kg and do the max amount that i can of them! drop down until i come to 10kg and so 2 reps of 10-15 of them spaced out Take time away, then use 8kgs until arms are well tired. Often finish off by having 4-6kg in each hand while standing up while doing a 'lift left, drop' then lift right, drop, left right and so on until i cant do any more I try not to over do it on that rountine, 3 times a week maybe
It's not completely pointless, but if you're looking for an allround increase in size and strength you'd be better off with exercises like rows and pullups. See my post on your thread, explaining compound stuff.