What type of weight lifting should I do for boxing?

Think it was more than 4 sets.... more like 8.

 

That's what I was thinking, is that the guy who trained Hatton? I've seen some of his stuff, it was horrible. Hatton was (past tense, unfortunately) a talented guy, but his workout regime and diet represent everything that is wrong in boxing.

 

yeah i seen his full weights program on a site once, and i had said it was actually a bad regime for a boxer and the guy who posted said it was good because of hattons success, he had worked a lot with k kayes the guy who posted it

it was basically a bodybuilders regime without the long rest, a lot of machine work, 8 to 12 reps, high sets on exercises like bicep curl and stuff like that, i think they were doing this to gain strenght with muscle endurance also which is fair enough but i know the majority of coaches would have him doing a lot different

 

Well, Keyes also trains Jamie Moore and Mathew Macklin for strength and conditioning, aswell as som top names within the UFC. They all say they make weight much better under him and feel stringer and faster too.

I practiced some of his guide and can remember him saying never liked machines very much (at least for upper body training) my power and ebdurance went up, infact my arms never got tired even though I keep a picka boo gaurd aswell.... although certain combos I threw were slower to put together (due to me over working the wrong muscles at the time) mostly my speed increased too though. Keyes is very unorthadox but gets results.... even if the old school type trainers don't like it.

 

i know he does get results and im sure his programs would increase strenght but more importantly he touches on muscle endurance too which doesnt really come into play as much in the am's as it does in the pro's, moore is a great example of his success he is always in the best of shape

 

None.

 

Two things: Weight-lifting doesn't make you gain weight, calorie surplus does. Weight-lifting doesn't make you a good boxer, boxing does. It's merely a tool. You currently have no coach and you are actually only doing two "boxing" exercises - Shadow-Boxing and Heavy-Bag work. The first thing you need to do is get some titleboxing videos or something and watch them over and over again to perfect form. Then your sessions involving those two exercises should not be hard, vigorous ones. They should be slower, more controlled ones that have an extreme emphasis on technique (speed will come eventually). If you try to go fast or all-out, then you'll just end up developing bad habits; which will hinder you in the future when you do decide to join a real boxing gym. Other than that - focus on jump-roping, running (all different directions on different terrains), and bodyweight circuits for resistance training. Stretching is also important and will prevent injury. People tend to avoid it until they get shoulder/lower back pain and realize how useful it can be (I did). Interestingly enough - Bodi's workout would be perfect for you. You can alter it to your schedule if you'd like too. Do his mon/wed workouts on sun/tue/thu, his tuesday workout on monday, and his thursday workout on wednesday. Then just be sure you're active on fri/sat. The reason for this is you really are only PREPARING to join the boxing world, because you can never become great until you join an actual boxing gym. These basic exercises will help you prepare for the gym and the heavy-bag/shadowbox workouts will help you scratch that boxing itch of yours until then. Realistically, it's always better to get into a gym as fast as possible though; but believe me - I can understand money issues (if that's the reason). Just make sure your heavy-bag and shadow-boxing sessions are technical workouts. Here are some goals for the other exercises:

For running, keep it simple. First start off by walking a full 5K. then work on running for X amount of time and walking the rest of the way. Next time do X amount + 1 minute until you can do the whole 5K at a running pace. Then you aim for time. When you can do a 5K in 30 minutes. That is enough for for AM boxing (the rest will come from future boxing specific exercises). Swimming and Biking are also good substitutes (or just for variety/change of pace). Eventually you will need to add in exercises like hill sprints, suicides, jump-rope intervals, or some other sort of anaerobic exercise to alternate with your aerobic workout.

For the jump-rope, work on being able to go for 15 minutes non-stop. At the point it might be hard to do even a minute; but it will come with time and practice. If you are struggling to do even a minute, do more sets throughout the day at half the amount of your max time. When you can do 20 minutes spread throughout the day, start closing the time gap until you can do 15 minutes in one session.

For the bodyweight exercises - you can do them either for strength or in a circuit fashion. A sample circuit idea could be 5 pullups, 10 pushups, 15 squats. Repeat that X amount of times (see crossfit for more ideas). Strength would be trying to do exercises like pistols (legs), handstand pushups (push), one-arm chinups (pull), and dragon flags (core). Those are pretty much the ultimate bodyweight goals for each movement. You would have to do progressions (IE split squats as a start for pistols) to start though. If you are doing 15+ reps of a push/pull/leg/core exercise, then its more strength endurance and you need to be moving onto the next phase (whatever it is). You can still use those exercises during circuit training though (especially pushups/pullups/squats).

For the diet, yours sucks. After a few weeks on a 90% clean diet you will see a major difference in how your body feels and performs. Visit the nutritional thread on here daily and also do your own research. The local health stores usually sell some pretty good books that will change the way you look at all the foods around you.

Long thread, hope you follow some of this advice.

 

Thats the stronglifts 5x5 program. I got it off the internet and have been doing it for 2 weeks and i can feel my strenght increasing and im hoping to build muscle mass. Its a really gud program.