I am a believer in resistance training and believe that weight training has it's place in most every sport, including boxing. I say this so that all know this is not another "is weight/resistance training important" thread. That being said I boxed at the gym near my area for about six years and saw how the boxing coach trained both amateurs and pros(he had several successful light heavies and middleweight guys back in the 80s and early 90s along with a guy who was a journeyman in the 00s. I have watched the grueling training the journeyman and other pro boxers from DC and Virginia who would visit for a week or so into camp would go through. But, these guys were always in great shape for their fights/tournaments. I know how tough the training I did was in just sparring with some of the lower level pros and the bag work I was put through 4-5 days a week. He expected his fighters to do their roadwork separately(sometimes LSD, sometimes intervals, some would swim) from the bag and sparring work. Given this, how would some of you program strength training work amidst the amount of cardiovascular conditioning(3 days per week), the beating that is the nature of boxing, and skill work in the gym(5 days a week) they did to get ready for both the amateur competitions and the 6-10 round pro fights? How much of a priority would the strength work be to you? In addition, how would you program recovery?
Ive found using Rubber Bands, and Rope while doing Skill Sets, Shadow Boxing and Bag Work is sufficient, for my requirements, as regards Strength in movement, had great success using the method in most Sports. As regards movement, as response, overspeed, Strength and Conditioning. Plus it saves Time.
Not talking from experience as I have only recently started lifting, but I've read and been recommended to do a couple of sessions a week of the big barbell lifts. Keep set and rep ranges low (3-5) and never go to exhaustion.
