Someone with knowledge please help me create a strength training schedule

Hi all im not going to be lazy and ask for an already made plan but i would apreciate any knowledge or website links you could share to help me become knowledgable enough to make my own plan for myself.
Are there any excercises you believe is optimal for gaing strength for boxing and others which i should just avoid.
I'd apreciate any infomation you would be kind enough to provide.

I just want to add that on my off days i do go to a gym and workout but maybe because im doing wrong things my time is being wasted?

 

??

 

check out freddie roach`s uperr body and core video. there are dumbell and plyo excercises which are nice to gain strength and it is explained which day to do which excercise. there is also a lower body and trunks video where are circuit trainings also nice explained.

 

1 set of 2-5 reps weighted pull ups, 1 set of 2-5reps bench press, 1 set of 2-5reps Deadlift. Train two/three times a week with a mon strenght day inbetween. Increase weight 5-10lbs when you can hit 5 reps of a given weight in two consecutive work outs.

 

What is your lifting experience?

 

Is that on youtube? Cool tip, thanks.

 

Id say if done everything except olympic lifts from squats and deadlifts to hammer curls. Don't really know what is optimal for boxing i read things which contradict each other.
Iv recently been doing weights by splitting into body parts like bodybuilders do but relise thats wrong for boxing

Thanks

 

3 day per week

1, bench
2, deadlift
3, sqaut

then add accessory lifts to those

 

Yes, but for how long? What's the longest you have consistently lifted? Since you say that you have been doing a bodybuilder type split, I'd advise giving 5x5 a try.

 

Longest Consistently was probably 6 months. I've already done 5 times 5 for squats deadlifts and bench im just wondering what other excercises except the big 3 are not a waste of time and effort for boxing.
Thanks for the advice doe mate il check your workout log at the end of the week

 

Any other excercises people would reccomend that are not benching, squatting or deadlifting?

 

Bent over row (pendlay row), overhead press, clean and press, chin ups, dips.

 

Cheers mate.

 

Try the Olympic lifts.

 

Optimal would be power/hanging cleans, dbell or bbell snatches, power pulls, or any other type of explosive movements that requires the hips, legs, and trunk to do the work. While I don't think that the pressing movements are quite as important, I would say that training push jerks, push presses, and the regular jerks are important, but may require a little more technical proficiency. I think pull ups are important as well.

If you program them right with % of 1rm, sets and reps, you can train these lifts 4 times a week and rarely overtrain.