Weight training for boxing.

Speak to mr small, virus, lefty, windingo or scrap

 

http://www.eastsideboxing.com/forum/showthread.php?t=347767

 

LOL JEFF your avatar is IMMENSE

OP: You can get improvements in 2 months sure, not huge, but something.
There has been much evidence of the year, most important of all, your height is determined by your genetics and whether you have a good diet, weights won't stunt growth or any nonsense, especially at 16.

At 140lbs, and probably never lifted weights before, anything you do to get yourself stronger will get you faster, more explosive and more athletic. so don't worry about being "sport specific".
Not sure how to break it down for you - do you know how to do the main exercises?
Squats, deadlifts, bench press, overhead press, barbell row, pullup, back extension. training every day is of course awesome but not condusive for a beginner trying to get strong, its for more skills based stuff and peaking.
So for you I'd probably say do a solid strength training routine Monday, Wednesday, Friday, with keeping your activity levels, conditioning, and general mobility up in the days between.
I'd say probably something like:
day 1:
Squat 5x5
Bench press 5x5
Dumbell row 5x10
Back extension 5x10

Day 2:
deadlift 5x5
overhead press 5x5
pullup 5x10
back extension 5x10

Day 3:
squat 5x5
bench press 5x5
barbell row 5x10
back extension 5x10

Two months isn't long enough to need to do anything else.
by squat I mean olympic back squat.
one of the best guys in the world, do it like this guy, not how people tell you, or you've seen them do:
[ame]http://www.youtube.com/watch?v=rl3Vldo7x4c[/ame]
If you need any pointers for the exercises let me know.
As far as the rep ranges, thats Sets x Reps. When I say 5x10, pick a weight you can do 12 with and do it for the 5 sets of 10, 1-2 reps left in the tank, don't grind anything out in general on this program, no horrendous technique tough ass reps. Work hard, but within your limits.
Back extensions perform them slow and controlled, they will keep your back healthy. No ab work as I'm sure you do plenty for boxing.
find a program like Madcow 5x5 to get an idea of how the "5x5" part works exactly, how you build it up etc.
Anything else let me know!

 

From experience id say if your doing the squats for the 1st time now and doing a weight you can only do 5 reps on for 5 sets and doing them PROPERLY your legs wont agree with havng a 5km run the day after. But thats only from my experience

 

Heavy squats and deadlifts require a strong core. Just by doing these lifts you're working your core, but then you're doing 5x10 back extensions at the end of each workout then doing an "ab workout" which again is core work and doing a run on top of that. It's too much, particularly for somebody that's never done training like this before.

 

try doing the squats and deadlifts on the same day and the back extensions on same day as abworkout so your doing a core work out and have a day inbetween them as rest.
But if Virus or Mr Small contradict me they are more knowledgeable so listen to them

 

Glad you liked it.
Do your abs at the end of the training sessions I wrote, the running will suffer temporarily, but honestly, it will be up to you what you want to do and what you can take. I know a guy who runs a HARD 5k, trains all his weights, then rows 2 or 5k HARD at the end, he is a machine. But a lot of people won't be able to do that. I'd try it as you wrote it out, but NOT as hard as possible, make it a 5km JOG, not as hard as possible. On those 2 weekdays, just go for an easy run and THEN in a few weeks you can see how you are feeling, then MAYBE push it a little more. remember training is best done with priorities - jack of all trades master of none. You are focusing on strength for a couple months, your cardio ability will not vanish, and whatever does go will come back quick, couple weeks at most. On Saturday if you REALLY have the urge, and the energy, and your body feels good, go for a hard 1-2km run, not 5km, maybe even half a dozen short sprints with minimal rest if you worry about the cardio part. Try something different!

Alternatively, if you feel like the runs are **** or the weight lifting is going to ****, just have one EASY run on the Saturday and rest the other days, or go for a mile or two during the week, ultimately the priority is the weight training for a couple months, so give it your focus and don't worry about the 30 seconds you will lose off your best ever 5km time in 3 months while getting stronger and more powerful.
To be honest though you might be used to HARD training 5-6 days a week, and after the initial soreness from 1-2 weeks, you will be able to run hard just fine, so get back to me after that time.

 

hmmmmmm 6'1' and 146lbs?

Have you thought about a fight with Paul Williams at Welter?