What type of weight lifting should I do for boxing?

I have seen a few of my guys catapulted across the gym when we have been doing band sprints - it's quite a sight:shock:

 

Bodi, Super Red Is £7 for 12 ft of 6mil by 3" cheap, plus you can make your own things up with it

 

Where do you get this from, scrap?

I love my Ironwoody bands, but there have been times where I have wanted a strong band which isn't looped, and I couldn't bring myself to cutting the Ironwoody's.

I like to use bands straight after isometrics, with no rest as a form of complex training. I usually do the isometric parts with some gymnastic rings that I attached to some ratchet straps. If I had a straight band which wasn't a loop, I could attach a gymnastic ring to that, and hey presto, you have a home made 'complex' training kit comprimising isometric and resistance band devices.

I have found this type of protocol particularly good for developing javelin throwers, which is my passion, aside from boxing. With the right set up, this protocol could easily be used to form part of my boxers regimes, for resistance, and also 'overspeed' punch training.

 

Don't use machines, stick to free weights. The gain translate better to boxing and develop more coordination, balance, and normal kinetic chain patterns. If just starting out in a routine, develop strenght-endurance first. Light weight, many repetitions. This will strengthen your connective tissue enough to prepare for a more intense strength and boxing routine. Develop strength in your postural muscles of your upper back, lower back, glutes. Deadlifts and squats are a must. Lunges too. Abdominal work too, usually last in a workout. As you get closer to a fight, your strenght training becomes more specific, more heavy bag punching, resistance band punching. In between that, you can do lots of medicine ball exercises as directed strenght exercises to develop intramuscular contractions similar to a punch but with added resistance.

 

So you're doing technique work, heavybag work, running and strength work in the same session?

 

destined to be a champ

 

trust me if you've just lifted 5 x 5 bench and squats as heavy as you can you're not gonna be doing THAT many press-ups and pull-ups afterwards

it also emphasises both aspects of the muscle - the heavy lifting builds power and size, the bodyweight exercises make sure you maintain high endurance in the muscles as well

 

Destined to be a dead man more like!

Wizard - you will be heading towards overtraining very soon if you're not careful. This type of regime alongside your diet and a lack of a coach is going to see you in very poor health, with very bad habits, very soon.

 

Bodi is spot on. Simply when Training Muscle contracts for explosive Power, all you do if there are cotractions all the time is to train to get injured. Plus the Explosive power of muscle minimises. You have to think of Expanding that Muscle, more expansion, more contraction, less chance of injury. Less chance of the eyes causing Injury :nut.

 

To put a finer poin on scrap's advice - think quality, not quantity.

 

Very True Bodi, Stretching is the Key, Resistance Stretching is the answer to make the adjustments to the Biomechanics that the Eyes cause in primary movement of the dominant side of the action atsch

 

well you should really only be lifting weights 3 x a week

so you could run/skip in the mornings (burn fat) and lift weights in the evenings (build muscle) on the days when you don't box

so do ^^ that ^^ 3x a week and box 3/4 times and alternate days ie. box monday, run + weights tuesday, box wednesday etc.

then you work everything but in a way that isn't putting too much stress on your body and allows time to recover and perform to a higher level in worklouts

 

Wizard, you would know about it if you are overtraining - being overtrained is the biggest kick in the nuts that you will ever know - it is not a nice feeling at all!

There is a relationship between your workload and your work capacity. If your workload exceeds your work capacity, you are in trouble. You need to build work capacity over time, in a structured way. From an untrained state, you need to prepare your body's structures for the future workload - you achieve this by lots and lots of stretching, both static, dynamic and isometric (at the right times), and voluminous work with little resistance. From what I know of you and your experience in relation to training, this is where your thoughts should be. You are only young, don't set yourself up for a lifetime of injuries, pain and restricted movement by jumping in at the deep end.

Many will laugh at this suggestion, but if you want a lifetime of pain free movement, mobilty and power throughout your full range of movement, you should start off with something like this:

Monday - light shadowboxing - dynamic stretching - bag workout - high rep bodyweight exercises - static stretching

Tuesday - light jog - light footwork drills/patterns - yoga

Wednesday - similar to Monday

Thursday - swim using various different strokes - static stretch

Fri/Sat/Sun - don't view these days as workout days, but stay active, go for a walk in the hills, long bike ride or something along those lines.

I would stick with that until you can feel your flexibility increasing, which should be in about 4 - 6 weeks. You also need to tap up RDJ and ask him (very politely) to help you with your diet. 4-6 weeks on the above program, combined with a detox and clean 'fuel' in your body will prepare you for more intense training, and that is when you will see real improvements. If you keep on eating **** and following an unstructured training programme when your body can't handle the workload, you will see your performance regress, injury incidence increase, and your general health will deteriorate.

Before you train hard, you must train smart - preparation is everything!