My general strength preparation

Hey guys, my name is Paul and I'm 21 years old. I want to be an amateur boxer and I have never trained before with weights neither boxing itself. But I want to compete.

The problem is my strength routine - since I am 5'7" manlet, I shall compete in lightweight (up to 132 lbs). Here is my routine, with an emphasis on myofibrylar hypertrophy and maximum CNS stimulation. I do not want to put any unnecessary muscle, created by bulking type routines.

So, here is my strength plan:

Week I:
a) Monday:
- high bar back squat (3x3),
- weighted dips (3x3),
- power clean (3x3),
- weighted chin-ups (3x3),
c) Wednesday:
- high bar back squat (3x3),
- push press (3x3),
- deadlift (3x3),
e) Friday:
- high bar back squat (3x3),
- weighted dips (3x3),
- power clean (3x3),
- weighted chin-ups (3x3).

Week II:
a) Monday:
- high bar back squat (3x3),
- push press (3x3),
- deadlift (3x3),
c) Wednesday:
- high bar back squat (3x3),
- weighted dips (3x3),
- power clean (3x3),
- weighted chin-ups (3x3),
e) Friday:
- high bar back squat (3x3),
- push press (3x3),
- deadlift (3x3).

Warm-up - 2x5 with an empty olympic bar, 1x5 z 40% of work set weight, 1x3 z 60% of work set weight, 1x2 z 80% of work set weight. This is applied to high bar back squat, deadlift, push press and power clean - I'll do a relevant warm-up for chin-ups and dips.

Resting? Five-minute rest between sets and exercises (excluding warm-up sets where rest is replaced by changing weights on a bar).

Progression:
- high bar back squat, deadlift - 2 kg (4.4 lbs)/week,
- push press, power clean - 1 kg (2.2 lbs)/week,
- weighted dips, weighted chin ups - 0.5 kg (1.1 lbs)/week.

Basically it will be lifting 3x3 for 90% 1RM.
I'll deload every four weeks for one week. 50% intensity of normal workout.

Some time later (after this general strength building plan) I will change it to an plyometric or olympic weightlifting routine for power. Or something from Ross Enamait books.

I have a question. Do you think that being 21 too late for a boxing career? I don't want to be pro, only a successful amateur. I'm ambitious and I learn fast. What is your opinion?

For any other tips and opinions, much appreciated. And I'm sorry for my grammar, English isn't my native language.

(I'd be glad for non-sarcastic responses, do for me and youself a favor. I don't have the time dealing with non based on something critique or haters.)

 

You know, bench press is mainly a shoulders and triceps exercise. Also, muscles during dips move not just certain amount of weight, but your whole body - which gives you completely different neuromuscular response and it stimulates much, much more motor units than in the bench press.

Yeah, I think that for a beginner there is a sufficient amount of pulling. I wrote that later I'm going to incorporate olympic lifts and their variations - this, in my opinion, is the holy grail of pulling development.

Thanks for your time, man!

 

Well, my fellow dutch dymnast told me that it stimulates more your whole upper body than BP. He has a lot of experience and he has the right to compare those exercises like no other.
Why are you talking about bodyweight dips? I have weighted in my program.

 

Damn. Do you think this should apply for boxers as well?