Would like some advice with a Weight-Lifting Routine for Boxing

You can try using the search option. Weight-lifiting is one topic that always comes up on here and I'm sure someone has already answered your question in another thread.

 

You know there IS a stickied strength conditioning thread I created years ago.

 

and its crap

 

Day 1-
Standing Military Press 3 sets of 20 reps
Upright Barbell Row (close-grip) 3 sets of 20 reps
Side Lateral Raise 3 sets of 20 reps
Barbell Shrug 3 sets of 20 reps
Standing Calf Raises 4 sets of 10-20 reps
Calf Press 4 sets of 12-15 reps
Hanging Leg Raise 4 sets of 10-20 reps
Ab Crunch Machine 3 sets of 8-12 reps

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20
Tricep push down- 3 of 20
skull crushers- 3 of 20
tri extensions- 3 of 20

Day 3-
Flat Bench 3 of 20
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20
barbell curl 3 of 20
hammer curl 3 of 20

Day 4-
Leg Press 3 sets of 20 reps
Smith Machine Squat 3 sets of 20 reps
Leg Extensions 3 sets of 20 reps
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps
Lying Leg Curls 3 sets of 20 reps


Limit rest time between sets. Also you could try to do these workouts as a circuit.


***Add some cardio in the morning: I typically run 4-5 miles 5 times a week***

 

Hows it crap? What reason?

Day 1-
Standing Military Press 3 sets of 20 reps (Better ways to exercise those muscles)
Upright Barbell Row (close-grip) 3 sets of 20 reps (bad exercise for boxers anyway due to the movement required but hardly a great exercise)
Side Lateral Raise 3 sets of 20 reps (why train your delts on their own?)
Barbell Shrug 3 sets of 20 reps (why train your trapezius on its own moving this way)
Standing Calf Raises 4 sets of 10-20 reps (calf raise? Seriously)
Calf Press 4 sets of 12-15 reps (is this where you lift a cow? Don't know what this is but sounds great)
Hanging Leg Raise 4 sets of 10-20 reps (hip flexors- about the first exercise with any point being in a boxers programme)
Ab Crunch Machine 3 sets of 8-12 reps (Use a stability ball instead of a machine)

Day 2-
Bent Over Row- 3 of 20
Wide Grip pull down- 3 of 20
Regular grip pull down - 3 of 20
Deadlift 3 of 20 (these are better)
Tricep push down- 3 of 20 (these are stupid)
skull crushers- 3 of 20(...)
tri extensions- 3 of 20 (this is beyond stupid)

Day 3-
Flat Bench 3 of 20 (these are good)
Incline Bench 3 of 20
Cable Crossover 3 of 20
Alt. DB curl 3 of 20 (shite)
barbell curl 3 of 20 (shite)
hammer curl 3 of 20 (shite)

Day 4-
Leg Press 3 sets of 20 reps (ok)
Smith Machine Squat 3 sets of 20 reps (why use a smith machine?)
Leg Extensions 3 sets of 20 reps (good exercise- what types?)
Smith Machine Stiff-Legged Deadlift 3 sets of 20 reps (why use a smith machine?)
Lying Leg Curls 3 sets of 20 reps (just no)


Limit rest time between sets. Also you could try to do these workouts as a circuit.

(why limit rest- why do them as a circuit? What kind of circuit- what training effect will that inccur- what effect will that have on the weight you are capable of lifting?)


I typically run 4-5 miles 5 times a week (which is stupid as you legs will be overly fatigued reducing performanace and movement during boxing workouts- prob explains partly why you don't turn into your shots properly)


You see Charles, and again not trying to be personal with you here- but that is a nonsense program. You shouldn't dole out advice until you know what the reaction of an exercise is and you know that it is the most suitable method.

Isolation exercises are pointless in boxing. consecutive 4-5 mile runs are pretty pointless. 1 or 2 a week max. Your suggesting a muscle endurance programme- full body but surely if muscle endurance is been trained it will be detrimental to strength gains in the long run... What about big lifts? What about maintaining strength?

To the OP there have been countless articles on weight lifting in here and countless arguments and counter arguments. You need to read through and select what information is relevant to your goals.

 

On the three days include squats, deadlifts, pull ups, dips and Olympic lifts if you can. Can't go wrong doing those, if you have any weak areas you can isolate (lower back, rhomboids maybe) at the end of your weight sessions.

 

Did you make up this program? What's with all the sets of 20, who in the hell does 20 deadlifts for a set?

 

Emmm I would say just do

Bench
Dead lift
Squat

I don't know much bout lifting weights I mostly do bodyweight excercises

 

I didn't even read it properly - just looked at the exercises suggested

 

Also lefty what the **** is a calf press?

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dumbell clean and press
dumbell snatch
barbell clean
barbell clean and press
barbell snatch
one armed barbell snatch

i wouldnt do all of these on the same day, id maybe do 2 on the one day with deadlift

on my other day id do bench press, back pulls with rings or TRX, and some plyos

no more than 5 reps, adequate rest, 4 to 5 sets each exercise

 

http://www.rosstraining.com/articles/strengthtraining.html