Thoughts on this training plan.

Discussion in 'Boxing Training' started by GPater11093, Aug 28, 2011.


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  1. GPater11093

    GPater11093 Barry Full Member

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    I been really upping my training lately and learning about training.

    Heres what Ive come up with to start doing.

    Monday - Strength/Power training
    Tuesday - Boxing training
    Wednesday - Strength/Power training
    Thursday - Boxing Training
    Friday - Strength/Power training
    Saturday - Rest
    Sunday - Rest (Occassionally some sparring)

    So for the Strength/Power training the first 4 weeks will be strength training with the next 4 weeks being power training (will take me up to start of season)

    Strength

    Everything 4 reps with 5 sets. Also will increase by 5kg every week.

    40KG Squats
    50KG Deadlift
    40KG Benchpress
    15KG (each hand) Shoulder Press
    40KG Bench Pull
    20KG Dumbbell Rows
    50KG Leg Press
    Pull ups



    And Power will look like this

    Everything is 10 reps with 4 sets and a 3KG increase each week


    Jump Squat (Unweighted)
    Hurdle Jumps (Unweighted)
    Explosive Bench Press 25KG
    Medicine Ball Drops 5KG
    Medicine Ball Slams 5KG
    Clap Press Ups



    The boxing training looks like this.

    3x3 sets of skipping/shadow boxing/bags/pads/sparring (one after the other)

    With condtioing sets thrown in

    Bunny Jumps over a bench 3x3
    Punching with weight 3x3 (with 3KG weights, straight punches till exhaustion, drop weights punch for 20 seconds and then pick up weights)
    Burpees 3x3 (30 second burpees, 30 second shadow x 3)

    A mix and match of these so I get roughly 15-18 rounds for the night.


    So how does that look?

    Any improvements/suggestions?
    S
     
    GPater11093, Aug 28, 2011
    GPater11093, Aug 28, 2011
    #1
  2. MagnificentMatt

    MagnificentMatt Beterbiev literally kills Plant and McCumby 2v1 Full Member

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    How's your career going now anyway Greg?
     
    MagnificentMatt, Aug 28, 2011
    MagnificentMatt, Aug 28, 2011
    #2
  3. znaak

    znaak Well-Known Member Full Member

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    No road work? Also, increasing so much in weights every week seems a bit ambitious. You should be careful with injuries!
     
    znaak, Aug 28, 2011
    znaak, Aug 28, 2011
    #3
  4. pichuchu

    pichuchu Well-Known Member Full Member

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    I think your squatting too light on your strength routine if if its the same amount you bench. Legs are your biggest and therefore strongest muscle so you should be able to do more
     
    pichuchu, Aug 28, 2011
    pichuchu, Aug 28, 2011
    #4
  5. GPater11093

    GPater11093 Barry Full Member

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    Alright, could be better. You?

    Oh yeh, I'm running in the mornings 30-45mins

    Yeh 5KG seem too much? It was just a guess whats a 'safe' increase?

    Aye, it was quite easy. What it was is anything more than 40KG and I was struggling to get it on my back. Cause its just free weights and a barbell i have
     
    GPater11093, Aug 28, 2011
    GPater11093, Aug 28, 2011
    #5
  6. znaak

    znaak Well-Known Member Full Member

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    Good to hear.

    I see. A safe increase would be to lift whatever you feel your body can manage. :good It's hard to set such goals before you've even started on the plan.
     
    znaak, Aug 28, 2011
    znaak, Aug 28, 2011
    #6
  7. Mr Applebee

    Mr Applebee Active Member Full Member

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    Can't comment really on the routine as i am just a noob to training myself but i didf have a similair problem with my squats and not being able to get anymore than 50 kg up onto my back with the barbell, what i do now is also have 30 kgon my back in my dads old army burgun. Does the job like. (I think burgun is the right word, basically a big hefty rucksack).
     
    Mr Applebee, Aug 28, 2011
    Mr Applebee, Aug 28, 2011
    #7
  8. GPater11093

    GPater11093 Barry Full Member

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    Ok cheers for the advice

    Never thought of that.

    Think Im just going to get a key to a gym down the street which has like a squat weights shelf thing
     
    GPater11093, Aug 28, 2011
    GPater11093, Aug 28, 2011
    #8
  9. Smudger

    Smudger Well-Known Member Full Member

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    Have you tried these weights? I bet you can lift heavier than that. I started out lifting properly a few months ago and was an unhealthy mess and I benched 40kgs 12x3 with ease.
     
    Smudger, Aug 28, 2011
    Smudger, Aug 28, 2011
    #9
  10. GPater11093

    GPater11093 Barry Full Member

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    Aye I tried it. Alot of it was to do with what was available etc...
     
    GPater11093, Aug 28, 2011
    GPater11093, Aug 28, 2011
    #10
  11. Smudger

    Smudger Well-Known Member Full Member

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    Or is that 40kgs of weight plus the bar?
     
    Smudger, Aug 28, 2011
    Smudger, Aug 28, 2011
    #11
  12. GPater11093

    GPater11093 Barry Full Member

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    Aye 40KG on the bar, dont know how much the bar ways, no lifted it empty
     
    GPater11093, Aug 28, 2011
    GPater11093, Aug 28, 2011
    #12
  13. Smudger

    Smudger Well-Known Member Full Member

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    20kgs... So your bench is 60kg.
     
    Smudger, Aug 28, 2011
    Smudger, Aug 28, 2011
    #13
  14. MagnificentMatt

    MagnificentMatt Beterbiev literally kills Plant and McCumby 2v1 Full Member

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    MagnificentMatt, Aug 28, 2011
    MagnificentMatt, Aug 28, 2011
    #14
  15. Arranmcl

    Arranmcl Arran Full Member

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    A 20kg bar?
     
    Arranmcl, Aug 28, 2011
    Arranmcl, Aug 28, 2011
    #15
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