How to start training?

Training is adaption- choosing the right exercises to adapt to is key.

 

I'm guessing you made this routine yourself? If so, you need to explain a few things. Why are you using those rep schemes? Why no dynamic lift days? What percentage of your 1RM are you using? What is your progression scheme? Why are you doing these specific lifts? Why do you suddenly do curls, 3x light weight to failure? If you can't answer these questions you probably shouldn't be making your own routine.

 

McKnight, thanks for posting your workout. Sorry to continually make you answer questions. I think the most appropriate question is what do you want to develop through weight training? Once you answer this, then I can offer you my opinion on how to train.

One thing off the bat though, 65% 1rm is far too light for heavy weight training for reps of 5, and too heavy for training speed-strength.

 

Just do it.

Simple as that.

 

Weight lifting should be last on your list. #1 is learning how to punch and move.

I have lifted weights for 15 years now and love it, but sets of 5 reps are for power lifters not boxers. Weights should be 2x a week max, and only a body part once a week....ie. an upper body day and a lower body day. reps should be 10-15 reps, only training to failure on the last set per exercise.

When I power lifted my best raw bench set was 405 for 6 reps, when I boxed it was 225x35. Same strength all in all but the rep structure was changed for what I was doing.

 

First on the list? No. Last on the list? No.

So a boxer gets nothing out of being more powerful?

5 reps is not for powerlifters at all. Powerlifting is more like 3x3, 3x1 etc. Starting Strength is 3x5 for the average guy.

How did you come up with 5 reps is for powerlifters?

Not true.

Not true.

This is just plain wrong. The best thing a boxer can get out of weight training is power. Using light weights for high reps does not build power.

And if you can give good scientific reasoning to ever go to failure I'd like to read it.

 

ha ha

 

First off, Boxing is an aerobic-alactic(anaerobic) sport. I have a thread entitled Aerobic Energy System. Read it as it will give you a base of using weight training to develop this system. Read it thoroughly though as one of the forum members(who is very well educated on sports training) misinterpreted some of what I wrote. I am saying this because it may not read as I had intended. Therefore read my addtl post as it may further clear things up.

YOU have to assess if you have deficits in power and explosiveness or in cardiovascular conditioning. If you feel your aerobic base is solid, then this may not be a necessity for you.

If you are looking to increase power and explosiveness, I would suggest something such as this. Know that if you are training boxing hard five times per week, then weight training should be tailored some. Boxing is difficult because there really is no off season. Joel Jamieson, an MMA trainer states that if you are training hard with weights, then your sport specific training needs to be reduced. Given that you started boxing, that can't happen.

Lastly, do NOT try to do the aerobic conditioning in my post as well as this workout. It is simply too much. This is my two cents on improving explosiveness and power. First know your 1 rep max as closely as possible. We are going to use that for your %. My hope is that this workout will not leave you burned out as weight training can be very taxing on the Central Nervous System. If you find that your performance in the ring suffers, then something needs to change. This should be done for 4-6 weeks then a rest week where percentages are reduced greatly. Increase your % very gradually over several weeks. Know that everyone is different and this is a very general routine. It is best to have a light boxing day with these workouts. I have been reading a lot on starting strength(not the book). This is quite different from what you are probably used to, but after every rep you rack the weight(squat and bench), then do another rep. Deadlifts/power cleans set weight down and set after each rep.

Day 1(85% of 1rm) Heavy day 2-4 minutes rest in between sets
8-10 minute active rest in between exercises(light jogging, shadow boxing, elliptical) HR around 130-135bpm.

Squats 3-5 sets x 5 reps
Bench Press 3-5 sets x 5 reps
Deadlifts 3-5 x 5 reps
You can do 1-2 auxilary lifts. Know that this is very unnecessary for boxing training. People make fun of curls and tris, but you can add these. After all, chicks dig guns. 8-10 reps.

Day 2 (30-40% of 1rm) Exercises should be very fast on the upward portion of the lift. Still control weight. Remember to reset after each rep. 2-4 minute rest, 8 minute active rest between exercises.

Squat jumps- 5-6 sets x 5-7 reps. From a natural jumping position in a power rack is best.
Bench press- 5-6 sets x 5-7 reps.
Power Cleans- 5-6 sets 5-7 reps. Work on pulling from the ground as fast and explosively as possible. If you do not know how to do power cleans do power pulls. I feel it is important to get at least 2 of the 3 pulls from the movement.
1-2 auxilary lifts 8-10 reps (for looks).

Hope this helps. There are many ways to program this over many months but this is a start. I wanted to actually give you something. I have had a lot of success with this workout. There are other kinds of work to improve explosiveness also such as Complex Training(also referred to as Maxex). George St. Pierre's trainer, I think Richard Chamberlain? does this with him. Anyways, good luck

Let the this isn't a powerlifting forum comments begin.

 

Yes weight training is last on the list....if not then Mr Olympia would be the greatest boxer ever. Learning how to punch, move and think is 1000x move valuable than weight lifting.

I have power lifted and sets of 5 were a big part of it, getting ready for a comp we would work on 1-3 reps, do a speed day, do chains and board presses and of course work on paused reps.

It is clear you have no idea about power lifting or science son.

 

did you read the OP?atsch