i just started boxing a month ago and im getting really into to it. I'm 19 and my sport before this was football and track. i was pretty good at track best of 21 feet 2 inches in long jump and 53.3 in the 400. Does that help with anything in boxing or convert over making boxing easier for me.( just wondering but i dont think so). im new to boxing traing so any advice on weight training or anything would be vert helpful thanks for your time. Height 6'1 weight currently 156 but will be fighting at 152(trying to bulk up to around 162) my reach is 73 weight lifting 1 rep maxes/ goals by 2009 bench press 175/225 shoulder press with the dumbell 47.5 each side/ 65 pounds each side squat 225/300 bent over rows 95/135 Are those good marks? what do you think average to high level amateur boxers are putting up. im currently on a bulking phase until end of december. i wanan put on some more muscle. Monday weight lifting in the morning 4x5 bench press 4x5 Squats 5x5 bent over Rows 3x8 lat pull downs boxing at night. what ever my trainer has me do heavy bag, shawdow box Tuesdy pylometrics a bunch of explosive jumping stuff.followed by 4 100 meter hill sprints all out. at night 2 hours of boxing what ever my trainer has me do (heavy bag, shawdow boxing, jump rope all that good stuff) wednesday long distance running 20 minutes in the morning then weights 4x5 dead lift 4x5 dumbell shoulder press 3x8 shoulder shurs 3x8 tricep extension 3x8 arm curls thursday same tuesday friday same as monday, but not to much boxing a little heavy bag and shawdow box saturday long distance run sunday rest thats just till january when i get to start sparring then ill switch it up any thought on my training log would help me out.
Yea I tend to agree. More reps with lighter weights. Not enough cardio in there, for my liking. But maybe a good start. You say long distance running, but don't go into detail. If you want good cardio then you need to atleast add in more sprints in some form (something different then 4x100), or a combo of. Also as you mentioned you want to bulk up...sprints will increase cardio, but not shed the pounds like jogging will. As well, I would consider forming a combination of bodyweight exercises with the higher reps, lighter weight lifting. Lean muscle is what you want to shoot for, as well explosiveness through muscle twitch fiber, which can be found in various bodyweight activities. Also...diet, diet, diet. Don't eat **** food, plain and simple. Eat healthy, well-rounded covering the food groups meals, and pay particular attention to fueling up properly with carbs, simple and complex before workouts...and make sure you are having essential proteins for recovery after. I will go so far as to recommend you consider a recovery whey protein for that, and maybe even L-Glutamine...5-10 mins after each workout. 30g protein + 5 g glutamine. Hope this helps some.
...........As a runner, I've found it very helpful to keep a log as well. One thing I'd add to what you've shown here is comments about the workout; how you felt, what you'd eaten and hydrated with and to what degree, that kind of stuff. I've found that in looking back at my training log after a bit, I can identify patterns with how I run based on certain criteria; was I sleeping enough? Leg soreness patterns, peaks, valleys, it's all there to review after the fact. Just writing down stats doesn't tell you enough.
Ditch the weights in favor of more actual boxing training, or if that's not possible, more cardiovascular training.
It would be easier if you did something like this since your a big weights fan: MONDAY: Morning: Non-Boxing Aerobic Training Night-Time: (5X5 bench, 5X5 squat, 5X5 rows) ~ DITCH THE LAT PULLDOWN FRIDAY: Morning: Non-Boxing Anaerobic Training Night-Time: (5X5 deadlift, 5X5 military press, 5XMAX Towel Pullups) ~ DITCH THE ARM-WORK (THE ABOVE WILL BUILD STRONG ARMS) TUESDAY/THURSDAY/SATURDAY: Boxing specific training with core work WEDNESDAY/SUNDAY (REST DAYS OR LIGHT ACTIVITIES) I would NOT recommend weight training 3X a week while boxing. That will be more counterproductive than productive to your boxing training imo. The above routine will work and give you what you want. Just remember that weight is controlled by calorie intake.
