Could someone make out a basic workout that is suitable for Boxing?

Discussion in 'Boxing Training' started by Matty lll, May 25, 2011.


  1. Matty lll

    Matty lll Boxing Addict Full Member

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    Just stuff that I can do at home because I'm not allowed into the weight room in my gym because I'm only 15.

    I tried doing it myself but I ended up getting confused about what was appropriate/good for Boxing so I was hopig someone here could make out a basic one.

    I basically just want to get stronger, increase my punching speed and lose weight.(I'm pretty well built but I've got a good deal of fat). The only equipment I have is a set of dumbells although I will be buying a skipping rope soon so I can skip out of the gym.

    Thanks very much if anyone takes the time to do this.
     
  2. MrSmall

    MrSmall Member Full Member

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    Sprint 3 days a week, 10-12 100m or 200m or 400m sprints.
    3 days a week do a circuit of 20 squats, 20 pushups, 10 pullups, 10 burpees, for as many sets as you can handle in 20 minutes.
    Skip 10 minutes non stop before each session.

    I just pulled this out of my ass, you can do loads of stuff mate.
     
  3. Boxinglad123

    Boxinglad123 Well-Known Member Full Member

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    If you've got the money then buy a barbell. I'm only 15, and I fight, my barbell (along with bodyweight exercises) has given me alot of strength which has been very useful.
     
  4. nuffin_man

    nuffin_man Guest

    Mr Smalls is your man :good
     
  5. Matty lll

    Matty lll Boxing Addict Full Member

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    Cheers mate and thanks for quick reply, I just two questions.

    I can't to pullups, I don't have a bar and I'm not able to put one anywhere. Are they that Important?

    Would it be good to add tricep dips and shoulder presses?
     
  6. Matty lll

    Matty lll Boxing Addict Full Member

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    I was thinking about getting a barbell to do squats with or do you think 15 is too young? What excercises do you do?
     
  7. MrSmall

    MrSmall Member Full Member

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    There has been plenty of evidence that your height, combined with a decent diet, is purely dependant on your DNA code, you cannot stunt your growth through exercise. If you eat a poor diet, you will probably cut yourself short. So don't worry about that and eat your broccoli.

    Shoulder press what? Don't worry about that until you start training with a barbell.
    Tricep dips are no good, wreck your shoulders in the long run. Do closer hand placing pushups if you want to hit the triceps more but that's not as important when strength training to complement your boxing.

    Pullups are a great strength builder. You can guy one of those screwon-tightened bars that go between a doorway. I assume you have doors in your house? :D
     
  8. Matty lll

    Matty lll Boxing Addict Full Member

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    OK thanks a lot man. I'll get a pull-up bar asap. I meant this type of shoulder press- [ame]http://www.youtube.com/watch?v=bT8A7Vc-2SI[/ame]
     
  9. MrSmall

    MrSmall Member Full Member

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    I meant with what?
    How heavy are your dumbells?
    If you can do over 15 reps with them in one set don't bother.
     
  10. Matty lll

    Matty lll Boxing Addict Full Member

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    Oh sorry :lol:

    I usually do 10kg, I can do about 8-12 with them.
     
  11. MrSmall

    MrSmall Member Full Member

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    You could do a few sets with them in that range after the circuits if you like. Not critical in any way.
     
  12. Matty lll

    Matty lll Boxing Addict Full Member

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    I'll not bother if there not that important, I just thought the shoulders were an important muscle for Boxing?
     
  13. Boxinglad123

    Boxinglad123 Well-Known Member Full Member

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    Don't worry about age. I'm 15 and I train boxing 6 days a week, running 4 miles 4-5 times per week. I do strength training with bodyweight exercises and my barbell. Bodyweight exercises such as pull-up variations, one handed press-ups, extended arm push-ups, neck rolls etc. My barbell is set to 52kg at the moment so I can't knock out many reps (I only weigh about 62kg), but I do exercises such as military press, bent over rows, barbell shrugs, deadlifts etc. Don't listen to people who say weight training will hurt you in your teens, it hasn't hurt me (Well I am quite a shortarse). The main reason it hurts people is when they are too eager and try lifting too much weight with horrible form and then pull something.
     
  14. bam-bam

    bam-bam Member Full Member

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    on the theme of pull up bars for the OP, my mam went mental with me for ruining a door frame in the house with the screw in ones. so i bought a power bar from power-bar.co.uk awesome bit of kit, not a mark on the door, and nice and high above the doorway to do pull ups on.

    [ame="http://www.youtube.com/watch?v=aSx3vSKScck"]power bar[/ame] Thats a video of it on youtube as well mate. dead easy to clip on and use you'll be away in under 2 minutes from taking it out of the box.

    Hope this helps mate.
     
  15. Matty lll

    Matty lll Boxing Addict Full Member

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    Looks great, I'll get one of those if they aren't to dear. I was worried about ruining the door.

    Thanks a lot :thumbsup