help me make a good workout for conditioning.

What do you want to accomplish? Strength, cardio?

 

Here’s what I’ve been playing around with. Possibly alternate the two workouts with a day or two of rest in between. I think it’s a decent starting point. All you need is a jump rope and a barbell.

Work-out A. Several rounds of:
- 2-minutes Jump Rope
- Upright Rows
- Bent-Over Rows
- Military Presses
- Front Squats
- Good Mornings
- Romanian Deadlifts

Work-out B. Several rounds of:
- 2-minutes Jump Rope
- Hang Cleans
- Push Presses
- Hang Snatches
- Squat Jumps

You can alter the length and frequency of rest periods in between rounds, the number of rounds or sets, the amount of weights and number of reps to suit your goals and level of fitness.

You can substitute any type of cardio for the jump-rope whether running in place, jumping jacks, shadowboxing or using your stationary bike.

Plus you can tweak the type of exercises depending on what you want to work on. For instance, you can add more plyometric movements or concentrate on certain type of exercises. If you want to work on improving strength, you can also increase the weight and lower the number of reps.

Here are alternative exercises to consider:
- Lunges, back squats, split squats, single-leg squats, overhead squats.
- Different deadlift variations like sumo and stiff-legged.
- Different bodyweight exercises: push-ups, squats, burpees, pull-ups, dips

And don’t forget to properly warm-up.

 

You can do alot with what you have. Theres "tornado training" which is usually done with running but you could do it on a bike with a higher resistance and max speed. Usually it was running at 10mph (6:00 mile) for 3:00 and then doing a resistance training exercise and then hopping back on the treadmill. Theres alot of circuits like ross's magic 50 you could do. A circuit I like to do that I made is:

(with a barbell that has about 50% your 1rm overhead press)
10 high pulls
10 hang cleans
10 overhead presses
10 back squats
10 lunges (walking or regular)
10 stiff legged deadlifts (fast)
10 burpees

The exercises flow well together and at the end of one movement your ready for the next.

 

this is my "work out A" , for trying to improve my conditioning , at the moment doing it 3 times a week (just to get back into things!)

Skip 10 mins

Ross trainings work out 101 (20 mins) start circuit on every 2nd min no breaks between exercises, rest period as long as you get until the next multiple of 2 5 pull ups, 10 med ball slams, 15 burpees , 20 star jumps. Works out at 10 sets

heavy bag 5 rounds

clap push ups 10x3
squats 10x3
tuck jumps 10x3
mountain climbers 10 x3
(once again between these 4 no break , rest 30 seconds between sets)

sprints set a challenging distance 10-15 reps.

 

note lack of equipment except med ball and jump rope and bag which could be subsituted for shadow boxing

 

for conditioning your shoulders use 1-2 lb weights and do isolation exercises for your front side and rear delts along with your shoulder cuffs.

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html
http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

i do these 4 exercises 30 times each and only use about a pound or 2 as weight.

i also use these exercises as a warm up before shadow boxing or hitting the bag doing them with my 16 oz gloves on.

as far as a whole conditioning work out for a boxer, do that with the weights, hit the bag for a few rounds shadow box with 16 oz gloves on for a few rounds, shadow box with out gloves for 1 round (with all rounds at about 80-100% full power and aiming to throw 150+ punches a round), go for an hour jog with sprinting mixed in, and do another set of the shoulder exercises with out weights 40-50 of each.

and of course do sit ups before hitting the bag, before your jog, and after your jog.

then as your conditioning improves increase your reps for the shoulder exercises and add to just the rounds of bag work/shadow boxing with gloves.

the reason for the shadow boxing with out gloves at the end is to take advantage of the feeling of increased speed from hitting the bag with 1 lb weights and shadow boxing with 1 lb weights (16 oz gloves). the feeling of increased speed dosnt last for much more then a round and the purpose of the round is for speed not conditioning so you dont really need to ever do more then just that one round with out weights after the bag work and shadow boxing.

 

1-2lb weights for random shoulder isolation.... lol.

 

how about you make a post in relation to the topic?

or explain how my exercises are random?

actually i dont really care...i know that i will allways be better at boxing then you and thats all that really matters to me.

 

How did you work this one out?

And maybe you could explain why you would isolate the shoulder into 3 seperate parts using a pathetically light weight...

 

you have shitty training routines and opinions on how a boxer should train....thus i will allways be better at boxing then you....and really you seem to know **** about boxing.

orthodox vs orthodox
1. diffrence between a left straight and a jab ?
2. diffrence between a right cross and a right straight?
3. which shoulder do you slip a jab over?
4. which hand do you use to parry a right?
5. which hand to block a jab?
6. which shoulder do you parry a right over?

its 4 seperate parts... and why not?

does shadow boxing with gloves on improve stamina?

 

I've never actually posted a training routine and my opinions are based on top professional coaches that specialise in training athletes. But I guess they're wrong in the world of Ylem...

This thread is about conditioning, conditioning does not equate to boxing skill. You have no idea who I am. For all you know I could be Mike Tyson. I'd love to know how you know you're a better boxer than me.

You are saying to isolate each part, explain why.

 

conditioning is.....being physicallly fit for the sport you partake in.

thus boxing conditioning is directly related to boxing and for one with imporper boxing technique to be giving advice to those with proper boxing technique on how to condition to perform that proper technique....just dosnt work.

answer the questions i added to my previous post if you know how to box.

by isolating the 4 sections of the shoulder you work almost then entire shoulder equally minus 1 or 2 shoulder cuff muscles and if say one section of your shoulder is more sore then the rest you can target that section that is the weakest link like say your front deltoid allways seems alittle sore after your shadow boxing and hitting the bag you can do 10 more front raises then the rest to build up that weakest link.

 

Who's a clever boy then?

But not to skill which was my point...

I agree completely. This is why I don't let you get away with posting awful advice as you're going to hurt somebody one day.

You really are dumb. This is the Internet, I could research some answers in 2 seconds. I know the answers but it proves nothing anyway. Knowing techniqes and being able to do them are two completely different things.

Isolating each deltoid does not work them equally at all. seeing as you never posted any sets or reps I'm guessing you're going to failure which is yet another mistake. Overhead press is a better option as it works all the detoids together, then you can do some rotator cuff work.