Calisthenics for boxing

Discussion in 'Boxing Training' started by Dorrian_Grey, Jul 6, 2024.



  1. Dorrian_Grey

    Dorrian_Grey It came to me in a dream Full Member

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    Which calisthenic (body weight) exercises do you recommend for boxing? I already do daily sets of press-ups and have started doing dips but was wondering what else I could do to improve my training.
     
  2. Devon

    Devon Boxing Addict Full Member

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    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).
     
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  3. Journeyman92

    Journeyman92 A L O H A Full Member

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    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.
     
  4. Dorrian_Grey

    Dorrian_Grey It came to me in a dream Full Member

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    I don’t go hard everyday. Some days I’ll only do half reps or break it down into smaller and more manageable sets. I vary the intensity and the number I do everyday but my baseline is 40 per day, which is pretty easy to manage and doable in a single set if I’m short for time. I just like doing push-ups and I used to get pain in my shoulder when swimming sometimes but since doing pushups I think the added muscle has helped stop my shoulders from fatiguing or flaring up. I don’t want to get big or too muscular (I’m only about 140lbs and have been meaning to cut a couple lbs for a while now with more running and better diet), so I try to stay away from weight training. I’ve just tried taking on board the traditional boxing wisdom of staying away from weights in favour of cardio and some calisthenics. I still want to try fighting as an amateur lightweight (though I’m a long way away from being competition ready) so I don’t want to add too much muscle and gain weight because of it.
     
  5. IntentionalButt

    IntentionalButt Guy wants to name his çock 'macho' that's ok by me Full Member

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    It may feel counterintuitive but full rest days are really essential to any kind of training. Just the way human bodies are built.
     
  6. Rockin1

    Rockin1 Member Full Member

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

    Rinse and repeat.
     
  7. Journeyman92

    Journeyman92 A L O H A Full Member

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    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.
     
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  8. Journeyman92

    Journeyman92 A L O H A Full Member

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    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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  9. ikrasevic

    ikrasevic Good people of all countries, unite! Full Member

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    This content is protected
     
  10. Journeyman92

    Journeyman92 A L O H A Full Member

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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.
     
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