weight training for boxing

Well, the problem with laying out specific advice, especially on this site is that there is always some dip**** who comes along with the sole intention of picking apart your advice, hence my reasoning for not giving too much out.

Case in point, not too long ago on here, someone asked what a good leg workout was and I suggested that car pushing (amongst several other exercises) was fantastic for building leg strength. Next thing, some jackass pipes up that this was bad advice because "not everyone is in a position to push a car" - WTF, you give someone sound advice, and then someone comes along without anything constructive to say, so they try to pull apart the good advice that others have offered.

If someone wants specific advice, they are more than welcome to send me a private message, where I will be more than happy to offer detailed guidance. When it comes to offering advice across the open forum, i'm afraid that i've had my fingers burnt on more than one occasion, so from now on, any advice that I give will be limited at best.

 

yeah i know what you mean, fair point mate. but like i say i wasnt trying to criticise or pull your advice apart, i was just saying you could have added a little more cos it was sound advice, but now i see why.

 

Your "body". Boxing does not divide the body into parts, you'll need full body strength.

 

I agree the neck is the most important since it's the shock absorber. You can actually build it up by military presses or lying on your back and bringing your chin up to chest.

http://www.amazon.com/Joe-Gans-Biography-American-Champion/dp/0786439947/ref=pd_bxgy_b_img_b

 

instead of criticising other people advice, why dont you add some exercises and explain how they are done?

 

:good

 

Exactly.


My brother keeps saying that and I reply with a pained look on my face. "Please don't ever say that in public"

 

Let me throw a couple of things out real quick;
1) I agree completely the neck needs to be strong, but it's also very easy to injure through bad posture/bad techniques while exercising. I'm not a fan of military presses - most folks are more likely to hurt themselves doing them than anything else. Try lying down on a bench or something so the edge rests at the base of your neck. Your head will be flexed back - top of your head pointing towards the floor. Place your hands on either side of your head and alternate pushing against your hands for 15-20 seconds, then reps of 20-30 lifting your head up parallel with your body. Just one idea...

2) Stop lifting weights and start running, and hitting sets of pullups / pushups / dips / burpees. If you're doing "boxing exercises" before a work-out, somethings wrong. If you were doing the right "boxing exercises" the right way, you wouldn't have energy left for a work-out.

Lots of good threads on here for total body routines that will wear you out. Have fun.

 

If you want to train your neck try out shoulder shrugs. That exercise doesnt need a lot of technique, but always make sure you do them correctly. Try not to rotate your shoulders while doing them etc. you can mess a lot up. This will mostly train the trapezius muscle, but also deltoid muscle and the arms.

Dunno what you training plan looked like up to now, but you might want to look into antagonistic training. After training for 3 months now, you could change you training plan, so your muscles wont too accostumed to certain exercises.

The basic of antagonistic training is that you during one training unit, you train for example your biceps and your triceps in a superset -> You do the bicep exercise and the tricep directly after each other and you take a short break. (Doesnt need to be done with weight lifting excercises)

E.g:

TU 1: Chest -- Back
TU 2: Biceps -- Triceps (belly and lower back too)
TU 3: Shoulders
TU 4: Legs (Quadriceps, Adductors, Calfs etc. -)

The training can be very exhausting, due to a high number repetitions in short time because of the supersets, but your training shouldn't just consist of weight training though. Wont help you with stamina at least. This sorta training shouldn't make up your whole training, but rather be a addition.

(About the link posted ealier) http://www.rossboxing.com/images/iineck.jpg Wouldn't do that one though, unless you seriously want to damage your body over time.

 

For neck training, not much beats isometrics with someone holding a towel around your head.

Jumpstretch or ironwoody bands are also good for neck training.

 

No body building exercises. These isolate muscles and never will you use just one muscle in boxing. Only useful if you have a determined strength deficiency. But then your medical professional will help with that. First, develop your core strength. Many sit ups. Hundreds. Back extensions. Only then go your extremities. If you core is weak and you try to squat, you are risking injury and your support is lacking. It will be hard to build strength in a squat with a weak core. Build core and then work your way out. My recommendations are squats, lunges, deadlifts, good mornings, shoulder press, medicine ball slams and tosses. Also push ups and its variations. Hindu push ups, medicine ball, stability ball. More advanced ab exercises when you get stronger. Use resistance bands to stabilize shoulders to prevent injury. External and internal rotations. As you progress, then sport specific training. Punching with resistance bands. Weighted sprints. Medicine ball work that closely mimics boxing punches. Ask if you have any questions.

 

I had two people at work yesterday ask me what kind of workout routine they should do with weights to tone up. And one of them should know better he's always in the gym. It's amazing how little some people know espeically in this day an age when the internet can give you the answers to almost any question.

 

^^Listen to him