Strength/conditioning/weight training for boxing

Discussion in 'Boxing Training' 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.
     
    BEATDOWNZ, steve21 and Grapefruit like this.
  3. 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.
     
  4. JoshBCS

    JoshBCS New Member booted Full Member

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    Good to know! Thanks mate
     
  5. 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 :)
     
  6. 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?
     
  7. 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
  8. 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
     
  9. 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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  10. 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.
     
  11. JoshBCS

    JoshBCS New Member booted Full Member

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    What do you do for your core?

    thanks for the advice
     
  12. JagOfTroy

    JagOfTroy Jag Full Member

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

    Phil Jenson New Member Full Member

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    great advice
     


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