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Strength/conditioning/weight training for boxing

Discussion in 'Boxing Training / Amateurs' started by JoshBCS, Feb 10, 2018.



  1. JoshBCS

    JoshBCS New Member booted Full Member

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    Hi guys,

    I've changed my gym routine (outside the boxing gym) to doing high reps low reps. Around 3/4 sets and 15 reps. I then alternate two weeks later to strength training so 5x5.

    I feel like it's doing okay but looking online and at different training regimes people aren't training how I train. It's making me think I'm doing something wrong.

    I currently work muscle groups so chest, tris. Back, bi's etc.

    Can someone give me their routine? If it's full body how many times a week do you do this?

    Any suggestions would be appreciated!
     
  2. viru§™

    viru§™ Boxing Junkie Full Member

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    If you're training with weights you need to be going heavy to increase overall power. Higher reps is pointless unless you can justify it i.e. correcting imbalances, rehab etc.

    Always full body training. Your body is a single unit, train it as one. Bodypart splits are pretty much always useless for an athlete.

    Can't really give you a routine since you need to do lifts specific to your weaknesses. Can't go wrong with heavy deads and squats, though.
     
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  3. Grapefruit

    Grapefruit Active Member Full Member

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    My workout is
    6-15 mins: Shadow boxing
    1 set: Strength training (pull ups, push ups & squats)
    10 mins: Running in place & jumping jacks
    1 min: plank

    Everyday 5 or 6 days a week, Trying to work up to 30 minutes on Shadow boxing, also been wanting to make a punching bag myself but I'd have no where to hang it.

    All I can say is that it works for me, since I started this I feel alot more cordinated and in control of my movement, put on significant muscle in my back and got alot lighter on my feet.

    My old workout was 3 days upper body strength then 3 days lower body strength/cardio, but I've been getting more results from this
     
    Last edited: Feb 10, 2018
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  4. JagOfTroy

    JagOfTroy Jag Full Member

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    Are you training for a body building contest or a boxing match?
    Ditch the muscle-building isolation exercises and focus on core and compound exercises, like some of the others above have recommended.
     
  5. JoshBCS

    JoshBCS New Member booted Full Member

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    Good to know! Thanks mate
     
  6. JoshBCS

    JoshBCS New Member booted Full Member

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    Thanks. By results, do you mean your strength has improved or just aesthetics? Also how has it improved your boxing?

    Look forward to your response :)
     
  7. JoshBCS

    JoshBCS New Member booted Full Member

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    Training for boxing, 7 weeks until fight night! Training for boxing is an alien concept to me and I've found it very difficult to just have a solid routine. Most likely because when I google it they seem to be full body work outs.

    From the advice above it looks like I need to reinvent my whole regime.

    Do you have a specific routine you follow?
     
  8. Grapefruit

    Grapefruit Active Member Full Member

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    I would say both, the exercise i put the most emphasis on is shadow boxing because it will prepare you for a fight, I also built more back muscles when i started shadow boxing than i did from doing pull ups, movement became natural, my hand speed, footwork, stamina, and coodination improved and my punching became more explosive. It feels stupid when you start but the results you get are undeniable. Great for toning your entire body too.

    My old workout I was doing typically looked something like
    3-6 sets of pull ups
    3-6 sets of push ups
    400 bicycle crunches or sit ups
    3 days a week, and on the other 3 days I was running 2 miles and sometimes did squats and jumping jacks, burpees or flutter kicks.

    Honestly I think I was overall in better physical shape on my old workout but on my new one Im in better fighting shape. I've always been big on compound exercises since I got out of high school. Best of luck man hope it helps
     
    Last edited: Feb 11, 2018
  9. viru§™

    viru§™ Boxing Junkie Full Member

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    Not to be a **** but this is just not possible, it's like saying you built your chest by standing upright and pushing air away from you. Just no.

    Probably more along the lines of you lost bodyfat and became more defined = looking bigger.
     
    Last edited: Feb 11, 2018
  10. JoshBCS

    JoshBCS New Member booted Full Member

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    Hi guys,

    Just got back from the gym. Thought I'd post my SnC workout I found. I have taken into consideration what everyone's said and found this kind of met in the middle. It is basically a circuit of sorts. I don't feel like I went to hyper-trophy but had a good pump and it was a good workout:


    Warm-up: 10 minutes of skipping

    Superset #1

    A1. Lumberjack Press: 14,14,14
    A2. Bent-over Row – 12,12,12
    Rest: 60 seconds

    Giant Set #2

    B1. Pull-ups – Reps: 10,10,10
    B2. Walking Push-Ups – Reps: 10,10,10
    B3. Alternating Med-Ball Push-ups – Reps: 10,10,10
    Rest: 45 seconds

    Quad Set #3

    C1. Dips – failure x 3
    C2. Inverted Row – failure x 3
    C3. Power Curl – Reps: 6,6,6
    C4. Power Row – 6,6,6
    Rest: 45 seconds

    Burnout Set

    1 Set of 30 barbell punches

    Let me know your thoughts!

    I have also spoken to my mate who is a PT and also trains in MMA (and used to do boxing) he is going to adjust the workout slightly, so I'll post that when I get it
     
  11. JoshBCS

    JoshBCS New Member booted Full Member

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    Sorry, thought Id replied. Glad it worked for you! I'll let you know how I get on and I'll let you know about any work outs I find!
     
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  12. JagOfTroy

    JagOfTroy Jag Full Member

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    My routine changes very often at the gym. My routine doesn't include any sort of lifts like rows or curls until my core and functional strength is at the top, even then it is rare. I highly recommend you find a dedicated boxing coach.
    MMA and Boxing are two different animals.
     
  13. JoshBCS

    JoshBCS New Member booted Full Member

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    What do you do for your core?

    thanks for the advice
     
  14. JagOfTroy

    JagOfTroy Jag Full Member

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    Ask your coach, as he is facilitating your training. Not me.