whats your training routine

Everything.

 

depends on the goal of the boxer...

if the boxer just wants some more muscle to move up a weight class, a bodybuilding type workout and proper diet might help with that. Big compound lifts (squat, deadlift, bench, pullup) will also give a lot of pure size. Rep range for hypertrophy (muscle growth) is around 10 (8~12) reps.

For bone-crunching power - explosive stuff like olympic lifts and plyometrics; also big compound lifts like squats & deads - maybe even overhead press. Rep range for most oly lifts is usually 3 to 6 (depends on the program). Do the same for the compound lifts if you don't want size.

For more strength in the clinches - compound lifts, 3 to 6 reps an exercise. Might go a bit higher volume on the sets with 5 to 8.

For more endurance circuit type training with big lifts to put a huge demand on your energy and VO2 max. You could treat it like intervals, so 1 minute dumbell swings, 1 minute squats, 1 minute pushups, rest 1 min.

I've heard of other athletes lifting for speed - so, with light weight you try to crank out as many as you can in a given time... like seeing how many benchpress reps you can crank out with just the bar in 1 minute. This apparently works on speed.

There's a few books out there you can read, depending on your goals, that will help you use lifting to get you where you want to get. I recommend stuff from Dan John, Louie Simmons, Charles Poliquin, and Chad Waterbury.

 

At the moment on boxing days (monday, tuesday, wednesday, thursday and saturday) whatever my trainer tells me to do. Which at the moment is lots of sparring. The other two days I do roadwork. I also bike a lot, about 20 mile a day usually.

 

20 miles, why?

 

To get to places :hey

I live about 5 miles from the inner city, I go there in the morning. That's 10. Then later I hit the gym, which adds another 10 to 15 miles depending on the route. It's not 20 miles in one go, forgot to mention that. It's high paced though

 

* Jog for 3 miles.

* Do 3 sets of 3 jumping jacks. 3 sets of 3 push-ups. 3 sets of 3 sit-ups. Repeat 3 times.

Then I take a 3 minute break and measure my heart rate 3 times until it is a number that is divisible by 3.

Then I wash my hands 3 times with soap and wait until someone else opens the bathroom door so I can sneak out without touching the door knob.

Then I ride the 3 miles back home on my tricycle.

Working out is fun!!!

 

2 on 2 off.

day 1
Chest, shoulders, Tris, traps, calves and abs.

day 2
Back, bi's, thighs, ass, hammies and abs.

2 off.

repeat.

 

yeah, I learned that hard way

 

Monday - Weights.
Tuesday - Weights.
Thursday - Weights.
Friday - Weights.

 

Someone mentioned deadlifts, Im 5'10" at 155 and can stiff legged deadlift 340lbs while never training the movement, just working construction. My squats are horrible though.

SUN-conditioning, skillwork
MON-roadwork, skillwork, core, grip, neck
TUE-weightlifting circuits
WED-roadwork, skillwork, core, grip, neck
THU-conditioning, skillwork
FRI-weightlifting circuits
SAT-rest

 

Agian do to changes in my life my training schedule always seems to get tossed around a bit now its like this.

Sunday - Circuit traning (basically whatever exercises that comes into my mind im really creative its all for conditoning),5 miles running
Monday - BJJ,Bagwork,5 miles running
Tuesday - BJJ,5 miles running
Wednesday - BJJ,Bagwork,5 miles running
Thursday - Circuit Training,5 miles running
Friday - Rest
Saturday - 1:00 2 hours of Muay Thai practice then when thats over I work the double end bag,heavy bag,tear drop bag (for my knees)

When I say Bagwork its basically my old boxing routine skipping,shadow with weights then without,double end bag and heavybag now I work on my mount strikes and thai kicks as well. When it over ill work on my abs and do some pushups.

 

It goes something like

Mon, Tue, Thur, Fri morning weights.
Every day afternoon, heavy bag work.
Every morning before the gym, swimming in the sea.