workout routine

Yes I did and look at Justine now, what has he done? the only kind of weight lifting he as you do is basicly squats maybe some light bench work, but I stay clear of the weights all together, and when I say injuries I am talking about to your shoulders and elbows.
Sorry but some people dont do weights and some do, I am one who doesnt bottom line, if you do light weights fine but lifting weights like your in prison is not going to help you in the sport.

 

here was my routine when i was an am boxer:

get up at 5 AM and ran 3 miles

i had weight training 6th period during school so i lifted weights for 45 min.

went to the gym:

Shadow boxing: 5 X 3 minutes rounds, working on footwork and speed punching (30 second break)

Heavy bag: 6 X 2 minute rounds, working on combinations and stamina (30 second break)


Push-ups: 3 sets of 30
Sit-ups: 3 sets of 50
bicycle crunches
leg raises

speed bag: 3x3 min rounds

jump rope 20 min.

cool down with one min. shadow boxing




this routine doesnt cover my sparring, which i alternated usually 5 X 2 min rounds.

 

why is it when somebody gets injured weights are to blame and not the person who was doing it wrong?

you dont have to lift weights but there are alot of benefits to it, and i'm not talking about light weights either, you didn't see guys like kostya tszyu putting on huge mass while lifting heavy or kelly pavlik, you cant even tell if he lifts weights or not.

what do you think about interval training and plyometrics?

 

relentless your from england has your season ended

 

you most probably dind't have a balanced weight training routine,

for example mine looks like this:

day 1: max loads olympic lifts

day 2: explosive weight training/complex sets with 60 - 70% of your 1RM

day 3: explosive strength (plyometrics)

day 4: speed strength (part of my conditioning, tabata punch out drills, fast sprints on the rope all done part of a circuit)

ofcourse i dont do them all one day after another, i have it set out.

now although i am no runner/sprinter, i have improved my 200 meter sprint time by quiet a big margin (i'm not going to list my time because it is still not good enough)

 

yeh, my gym is open only on wednesday at the moment.

 

what do do on other days my trainer moans on not to get burnt out for september so the trainers have disapperred till sep but the guy next door has keys an lets me go on the bags on mondays

 

i do alot of conditioning outdoors or at home, usually mondays i go down to the tracks and put in some sprints etc.

 

Yes. How can you not know this? All you need to do is dunk your head in alcohol and dry it near an open flame. Do this 3 times a week, preferably after your workout, before your shower.

 

They do 6-8 squat thrusts with Jermaine simultaneously shoving his fist up your rectum. Didn't they teach you any of this at juvie?

 

Relentless knows what he's talking about, when a lot of people talk about weights they only talk about max strength and dont take the other aspects into account.

The only thing i can add is if your gym has those isolation machines, dont bother with them, your muscles work together and when you use isolation type machines they neglect a lot of the complementary muscles.

 

Relentless, this is what my strength training routine was.

I would do it mon, wed and fri. on mon I would focus on olympic/compound power lifts, doing 3-5 reps. wednesday I would do plyos. Then friday I would do the same as monday with some calisthenics. My form was always fine, I have been involved in lifting for 3 years now. Anyway, I saw strength gains....but it wasn't helpful in boxing. Meaning that I felt more powerful on a general basis, but when I did the pads or something, I would just feel heavier.

And I injured my elbow doing one arm bench, and this was after having done it for a few months without injury. oddly enough, I talked to a guy who used to lift heavy loads and he told me how he had to have surgery because of how he wore down and seriously injured his shoulder bones.

I'm not trying to convince anyone weight lifting is bad here, it just has never been beneficial for me. Everyone's different.

 

i see your point, but injury usually has something to do with the person performing the exercises, i mean an iron cant hurt you, you also probably tried maxing out everytime right?

your weight training routine looks too much for one week, in my routine i have 2 strength training workout in a week, day 1 i perform olympic lifts with dumbbells (since its easier) day 2 its explosive strength/plyometrics, you cant be doing the same thing week in week out and making gains, you need to have back off weeks, or take it easier on some weeks.

some days i perform 4x3 reps leaving 2 reps out,

too much focus on max strength training can have a negative influence on speed thats what explosive strength is for, you need to balance max strength with other forms of strength training, too much work on max strength can also lead to burnout, physically and mentally.

and you must have great conditioning, you cannot replace conditioning with anything, conditioning is number 1, strength training is just a supplement,

you don't need to train with weights, resistance is resistance, wether its weights, bodyweights, resistance cables,

you can train max strength using bodyweight movements such one arm pushups/pull ups, handstand push ups etc you will get the same benefits as lifting weights.

 

I prefer Pull ups and Dips over weights, like I said different trainers have different opinions, you know this relentless so why are you making out as if I am the only one? seriously I aint the only trainer that does not use weight lifting.