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

High reps, low weight won't improve punching power as there isn't enough weight to actually increase power. Also, your "very toned and ripped" look is down to your diet, nothing to do with what weights you're lifting.

Try eating more, sleeping more, foam rolling, not doing a body part split. I very rarely get DOMS yet I'm still getting stronger and bigger :huh

A single exercise? No. Although you could easily get very, very strong doing just squats or deadlifts.

I find it funny that people think they need to change lifts every 4-6 weeks, it isn't true at all. Pick a squat, deadlift, bench, row, pull-up/chin-up and overhead press variation and stick with it. You can go a very long time without changing the lift just by changing reps, sets, rep times, tempos etc etc.

There's a difference between variation and progression. The whole muscle confusion thing which was big in P90x or whatever is absolute bull****.

 

no one is knocking a circuit workout, no one has said its shite or useless, yeah its a good conditioning routine and great for muscle endurance but most of us here box amateur and we only fight for 11 minutes, muscle endurance does not play a huge part, the main argument of this thread was a routine that was mentioned for strenght and power based on reps of 20 which is absolute nonsence, 5 x 5 has been proven scientifically to target strenght and power not 3 sets of 20 reps on bicep curls

 

Wisdom.

 

I know I'm in the minority, but I lift heavy 7 days a week, in addition to boxing, and have had no trouble at all with muscle fatigue.

 

I never said the 20 reps was for strength and power, but muscular endurance. Just because a fight is 3-4 round does not mean muscular endurance is not important.

 

where does that say strength and/or power? You can twist and turn what I post, but basically you are critisizing me for saying the exact opposite of what I actually said.

 

and you lack it, because you are seconding an argument that never took place.

 

anerobic threshold is also known as lactate threshold.

you reach your anerobic threshold when your body builds up more lastate acid then it can metabolize.

your aerobic system, heart, lung, some organs, red blood cells, and slow twitch muslces are the main body parts resonsible for metabolizing lactate acid.

in summation, your anerobic threshold is entierly dependant on your aerobic system.

by improving your muscular endurance through lifts (20 rep+) that build slow twitch muscles and increase blood flow, you are inturn improving your anerobic threshold.

 

I nearly agree

 

wasnt really stating an opinion, when performing anerobic activities your fast twitch muscles produce lactate acid, as they produce lactate acid, your heart muscles lung muscles i belive kidneys and liver, red blood cells, and slow twitch muscles use that lactate as fuel.

so here is the opinion:

if your doing a 3 min round you pace your self for a 3 min round. this is why some people say dont do 4 min rounds when training, because you pace your self for 4 min rounds.

as well its found that the average amature boxer is hitting extremly high lvls of lactate after each round reguarless if they are doing 2 min rounds or 3 min rounds.

so what this tells me is that most boxers pace themself so that when each round ends they are very near their lactate threshold.

SOOo in my final opinion:

by improving your aerobic system, you increase your latate threshold. by improving your lactate threshold, you improve the pace you can keep for each round.

so reguardless if your doing 4*2 min rounds or 6*3 min rounds adding exercises to your routine that are ment to improve lung and heart health, promote better blood flow to muscles, and strengthen your slow twitch muscles will have a direct impact on the subconscious pace you maintain for each round.

but thats all opinion.

 

Whatever you say, simple chal.

 

Like Chal said I do sets of 20 to improve muscular endurance, not necessarily overall strength and ability to lift progressively heavier weights.

I want to knock people out, not rep them out.

 

Man, do we have some sensitive guys around here. There are maybe no "time wasting" exercises per se, but "time better spent" exercises. Training muscular endurance is important and appropriate for boxing at any interval of time, but it is best to get most muscular endurance work in the boxing gym doing sport-specific work.

 

Btw I rarely target biceps as I dont need huge biceps to punch someone hard.

 

How do you mean by this? Not trying to start anything, just asking for clarification.:good