Conditioning program for Heavyweight Amateur Boxer

weightlifting is ****ing useless for boxing



go running/ do some sprints if you're gassing quickly

atschatsch
If you want to turn pro you should work on your boxing skills not pumping iron

 

Keep in mind that a guy like Vitali Klitschko didn't lift anything beyond 10lbs in his whole boxing career.


Pullups, push ups, chin ups + plyometrics are the things you should be doing for speed and strength.



Weightlifting will not improve your performance as a boxer.

 

If you are gassing, hit the conditioning hard. No ifs and buts, your lifts will go down and you will have to deal with it. initially there might be a drop, and gains slower to come, but eventually things will even out.

IF you want to be a boxer, train like a boxer, your lifting top dog weights, benching 400 at 215? Squatting 600 at 215? Those days are over if you want to be a real boxer. You have to prioritise. You can't kill yourself on the lifting on your two days of rest from the real work. You can work hard on them though, and make steady slow progress over the year.

If you do 500/300/500 at 215 in fighting shape (you can go twice as many rounds as you need to in the AM game, HARD) then you will be in plenty good condition allround.
Strength and power won't go with some minor changes, unless you lose a ton of weight and neglect it for years, and as its ALREADY an asset, you don't need to focus on it much.

My advice is to do a strength training plan twice a week, limit the bodybuilding/accessory work outside of prehab work, and focus the rest of your time on conditioning of all kinds. Keep the round times close to your sport, i.e don't push the tabata work if you are gassing over a 3 minute round.

So, alternate heavy military press and bench press / squats and deadlifts, emphasis on heavy work on one, lighter 5s on the other. 1-2 exercises for accessory work, keep the reps of 6 or so, no higher rep business, no **** ton of sets, 2-3 at most.

"5 sets in total, 3 sets of 95%+ of my 1RM for 3 reps, then 2 sets of 6 reps done with maximum explosiveness "

This doesn't make much sense, 95% of your max for 3 sets of 3 reps? You shouldn't be able to do that. 2 sets of 6 reps for explosion? Lower the reps a little if you want to focus on the explosion.

You can PM me for some more ideas if you like.

I actually lol'd.

 

:rofl

 

Fritz Sdunek said it himself.atsch

 

Dispute the claim instead of posting emoticons.

 

The burden is on you to substantiate your claim.

 

Tell me what successful boxer has done a shitload of weightlifting or used weightlifting as a important part of his training routine.


Pumping iron is completely unnecessary to becoming a good boxer.

 

Tell my what physiological disadvantages there are to lifting weights and how it will hinder a boxer.

 

Lifting heavy weights often has the potential to cause damage to the joints.
that in turn will make the fighter more susceptible to injuries.

heavy weightlifting will tire the guys muscles so bad he wont be able to keep his hands up properly the next day.


If one wants to build speed and arm endurance then he has to put on 18oz gloves and train with them all the time. It'll have better effects than bench pressing and all that ****.



A boxing workout routine doesn't have to be supplemented by weightlifting.

 

Weightlifting has the potential to cause injury...So what, so does getting punched in the ****ing head.

The only time I've had issues with your second point is re-starting weight lifting after an extended break from doing so, the body will quickly adapt and it will be a non-issue.

Who's talking about 'arm endurance'?

A routine doesn't HAVE to be supplemented by weightlifting, but that doesn't mean it's completly useless at all.

 

I should have worded my opinion differently.



The fact is that every single coach I've worked with said weightlifting is unnecessary and that boxers shouldn't do it. Most big time trainers say the same thing.



My point is that if you want to be a boxer- then train boxing instead of pumping iron. Its not going to give you an advantage or make you a better fighter.

 

A lot of boxing coaches are just that, boxing coaches. I'm sure plenty of people on this website can testify that a LOT of boxing coaches are clueless when it comes to conditioning.

Since we're talking about amateur boxing, I'm fairly sure the whole GB Olympic boxing team lift weights. In the pro game; Wlad Klitschko lifts weights, David Haye lifts weights, Amir Khan has just started lifting weights and there will be many more.

If you want to be a boxer, yes, boxing training should be primary focus, as you aren't a weight lifter, but it's the other aspects of training that help give you the advantage.