Strength conditioning for boxing

post video or STFU

i want to see these one armed pushups with a clap

 

You just want to see me smash my face into the floor :twisted:

 

kostya tszyu strength and conditioning routine
from the book workouts of boxings greatest champs

kostya does this program to build up his strength before he moves on to the conventional boxing
training < bag work, speed bag , focus pads and sparing >.

warm-up: touch toes and hold for 10 seconds , side-to-sides for 1 min , swing arms up and down, alternating for 1 min
bend knees and touch the floor with fingers

push-ups: 50 on knuckles

pull-ups : 10 using a close grip

jumping rope: 20 mins at moderate pace < followed by 1 min break>

pull-ups:4x10 <30 sec break after each set>

dumbbells: 4x1 min rounds on alternating dumbbell curls <30 second break after each round then 1 min break at end>

barbells:4x15 barbell curls <30 sec break after each set then 1 min break at end >

barbell disc:3x20 lifts <30 sec break after each set>
pull disc up to your chest with both hands and let it fall back to your thighs.

bench press: 70 reps at 75 lbs.

neck twists&rotations : lie flat on your back , lift your head up off the ground and move it up and down then around for 1 min

leg-raises: 1 min lie on your back, stretch out your legs , lift them off the floor and hold

leg-raises:4x1 min holds <30 sec break after each lift >as before,but lift legs all the way

sit-ups 3x50 on floor <30 second break after each set

 

hey puma ive seen u do kettlebell training and was just wondering what is a good size kettlebell to start with?

also do u think it is feasible to do stronglifts 5x5 strength training and boxing circuit training on the rest days?
im 18 years old and have been doing a bit of boxing and weightlifting but havent had a serious routine and now i have more free time i wanna focus on it more
i think i first want to get into shape and stronger and then i will focus more on boxing

 

cool thanks for the info ill take a look into tabata training!
i was also wondering about kettlebells hitting forearms when ive seen youtube videos. I dont think i will bother with kettlebells for now as they cost a fair bit and i dont need to over complicate things.

 

:thumbsup x2!!!

 

What are your thoughts on Bar-Bag training Puma?

 

What ???

You can do that exact same routine on the rope that you can do on the running machine !!!!

Doing it with the rope take more skill though !!!!!

 

atschthats what you think..

 

hey guys just finished reading the thread and all the exercises were so complex and difficult to do. Do you have any suggested exercises for people with low base level of fitness level to begin with? Just started being mindful of my fitness 4 months ago (was around 240 lbs then) I started doing boxing and eating smaller meals. Now I'm 210 lbs (Im thinking of going down to 180 lbs, assess my body before setting new goals) and I want to improve my strength and be able to translate that in my boxing. Can you suggest beginner/intermediate level exercises that I can do to do that or should I lose the weight first before trying to do these kind of exercises? Considered hiring a personal trainer but between boxing fees and my tuition, I really can't afford one. Thanks in advance!

 

you guys forgot to add that you should always see a doctor first before starting any workout routine its very important

 

Pistols, one arm push ups and one arm pull ups, just those three exercises, will show enormous strength gains.
However, me, as proportional as a rake, now that I'm boxing again, I really don't wish to bear the extra weight and suffer at the hands of 'bigger boys.' So I'm sticking with lots of traditional and deadly functional ****; sparring, bag work, running, skipping, and not much else.

P.S. - one arm pull ups should be made easier. I can do twenty proper normal ones, doesn't mean a ****ing thing!