Calisthenics for boxing

Pull-ups, Squats, lunges, also don’t be afraid to add weight to those and even do rows, shoulder press, deadlift, bench etc, it’s a misconception that resistance training makes you stiff in boxing, as long as you’re still doing your plyometrics (explosive work) then you’ll maintain your fluidity, just make sure you stick to calisthenics/free weights and not machines since it’s important to train your stability for boxing (and all sports for that matter).

 

Don’t do daily sets of anything if you’re going hard your body needs to recover from that sort of work - you don’t get better by doing push ups everyday you get better by doing a lot of push ups. Does that make sense?
Honestly just do some weights if you can. A better question is what is your goal? You trying to get big? Trying to just do a lot of push ups? Nothing wrong with that.

 

It may feel counterintuitive but full rest days are really essential to any kind of training. Just the way human bodies are built.

 

Break your body down for 6 days, rest it for one.

Rinse and repeat.

 

Weights do not make you gain weight your diet does. As I see it if you want to get competition ready spend as little time as you have to on strength training - learning to box is your focus, lifting weights is a lot briefer then banging out hundreds of push ups because you control the intensity.
Have rest days, train intensely but briefly when you lift weights but don’t do the same muscle hard two days in a row you’d be just digging a hole in recovery… then spend hours everyday focusing on everything to do with actual boxing. Note I don’t know anything I’m not a boxing trainer nor have I fought.

 

There are studies where individuals became more muscular during a week? or two? off the gym. A lot of our biological responses get blunted after 12 or so weeks of hard training or so it’s been written and we have to reset.

 

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For boxing specifically I was thinking of all the exercises (without equipment) you’d want to do outside the actual boxing work - it would be sprints for your wind, neck work and something underrated a ton of dedicated stretching to keep limber and loose.
The poster Scrap who was the great Howard Rainey really empathised the importance of stretching and wrote about it extensively - don’t remember the details but if he said so you don’t need to know anything else lol.

 

What about 5 days and 2 rest?

 

For an amateur that would be plenty.

6 and 1 for the pros.

 

Do you think boxing 2/3 times a week is enough for someone who just to want be fit and able to defend himself?

 

No. To get truly fit, you'll need to work more than half a week.

To get truly skilled takes years of dedication.

 

When to do calisthenics if you do boxing everyday?