I have a question regarding the weight room workout side of boxing.....

What would be a good workout with weights and how would the schedule go?
What are some good exercises to do?

Thanks!

Do 2 full-body workouts a week with heavy weights (5 reps or less) using compound moves (squats, deadlifts, benchpress, overhead presses, weighted pull-ups, etc). You keep the reps low to avoid adding unnecessary mass which can slow you down and to make you very strong for your weight. Keep the breaks longer so you can keep around your target reps. You dont want to be sore for boxing so dont overdo, keep it within your abilities.

Wieghts are going to slow you down a bit, Tyson and Ali never used Weights for training.

Yet Mayweather and Mosley does.

I personally don't think weights will necessarily slow you down, as long as you train correctly. Do as Landon S said, IMO.

look elsewhere if you want to find good advice.. the knowledge is limited in this forum.. seriously..

dont do isolation movements.

look elsewhere if you want to find good advice.. the knowledge is limited in this forum.. seriously..

dont do isolation movements.

Sorry if you dont like the advice but it is very sound. But I will add it depends on your goals what you should be doing, but for most fighters what I suggested is what most need to be doing to improve. And knowledge on every forum is limited, everybody should do their own research so that they can intelligently decide what they need to improve and how to do it.

btw wtf you diss my advice and then agree with me by saying "dont do isolation moves" when I suggested compound movements...

Hes right, compound lifts are the best because they work more of your body. You wont gain weight unless you increase your calorie intake . You can lift and maintain your weight.

think it's also important to keep in mind what your goals are.

this year i've been following a book written by a cscs to use weights to help me get my bodyfat down and maybe get a little more strength in case i stay heavyweight.

one aspect of fight conditioning is anaerobic endurance- your ability to keep up a high intensity without gassing & losing strength.

one of the things my book has me doing - mostly as a fat burning tool, but also helps my fight conditioning is supersetting complexes using exercises that work the total body.

Each exercise may have 10 reps, but i'm doing the exercises straight through without breaks, using my whole body. Keeping my rest breaks short between sets, my conditioning's been getting a lot better.

My workout starts with larger supersets of light weight, and then goes to shorter supersets with much heavier weight.

I'll start with something like 3 supersets, 10 reps per exercise (5 each side) of the following exercises (done straight through):
twisting squat [w/15lb dbells]
reaching lunge [15lb dbells]
lateral lunge [15lb dbells]
spidermans (like a mountain climber but feet out to the side)
T pushups [15lb dbells] (pushup, but extend 1 arm to the ceiling at each "up")

So at 10 reps per exercise, 50 total reps, each superset takes me at least a minute or two, and by the third runthrough (with under a minute break between each runthrough), my heart's really going.

After that it's on to more strength type stuff: shorter supersets, with heavier weights that still hit endurance, still going 3 runthroughs of each superset, 10 reps per exercise, except lunges which are 10 each side, and a minute or less rest between runthroughs:

superset 1:
Squat Press Complex [35lb dbells] (picture a squat, going into an arm curl, into an over head press)
Lat pulldowns [140lbs]

superset 2:
alternating lunges [35lb dbells]

superset 3:
dbell bench press [70lbs]
dbell row [70lbs]

Altogether it takes me around an hour with a minimal amount of rest and I'm usually pretty tired afterwards. The workout actually has more exercises that I add if i have time - like interval sessions: 15 second sprint, 30 second rest x 15 reps and core work. A lot of the added stuff assumes I don't do anything else though; and I actually cover a lot of it in my fighting training.

This is just an example of a program that was put together using the book. The book takes a highly individualized process - finding your weakness, prioritizing your goals, and choosing exercises accordingly.

So yah, you can use weights to build strength, build muscle, build endurance, and/or burn bodyfat; your goals will affect the type of workout you do.

^ good advice too

when did i disagree with your or any1s advice?

u mentioned the money compound exercises..

i agree with wut u posted except the bench.. theres no need for the bench press.. ive been here for a while, all the good posters dont come here anymore b/c its swarmed with retarded posts.. ie, you should do bicep curls, and blah blah.. to get ripp its high reps with low weight..

its all bs..

ah I C, my bad. I have to disagree with you though and say the bench press is necessary.

Would you say dont do push-ups? because they are both very similar and both are resistance to work the chest, shoulders, triceps, given push-ups do involve more of the body. Also they both mimic (somewhat) how you punch.

Seriously, great advice guys. THANKS!

what are some sample week workouits?

also, is it ok to do pushups and situps everyday?

pushups are more functional at least i think, b/c they work your stabilizers..

snatches are good for explosiveness
plyometrics are good as well..

I dont like posting workouts for people but since you asked I'll give a sample

5x5 Deadlift (5 reps 5 sets 2-4 minutes rest)
5x5 Squats or weighted one legged squats (if you dont have access to a rack)
5x5 benchpress or weighted push-ups
5x5 weighted pull-ups (theres millions of variations)
optional 5x5 overhead press (be careful of your back)

I know it doesnt seem like much but thats so you can still work hard on your skills. I'll do this after boxing, I often neglect my strength tho....:nonono:

Buddy gave you a good example of a circuit.

You could try the deck of cards www.rosstraining.com/articles.html I like to make aces 15 so each suit equals 100

this is from e a s t s i d e b o x i n g

I noticed a lot of people are looking for the same things here, so here is a beginner's boxing routine that will basically cover everything someone needs to do to get involved in the sport from training to nutrition. It's a lot, so I'm going to be as brief as possible, but I also want to be semi-complete. I question the value of one line answers to a lot of the questions I've seen.

First, realize that if you ever want to compete and be good at it, you are going to have to have a real coach/trainer impart their incredible wisdom. You can't learn everything from books and the internet, although with video coaching and innovative ideas, it is easier to get feedback when you are training by yourself. At any rate, at some point, plan on spending some of your paper route dollars to invest in yourselves.

Okay, on to the good stuff.

First, an overview:

1. Conditioning - is the be all and end all. If you can't last 3 minutes in the ring and can't recover in 1 minute afterwards, you have no business being there. Boxing is the ultimate workout as it covers everything - strength training, agility, aerobic capacity, anaerobic capacity, speed, and power. As such you have to train everything in a logical and well planned way - and believe it or not, it means getting enough rest as well.

Needless to say, it is a lifestyle (I learned that from Dr. Phil )

2. Boxing skills - you have to develop the necessary skills to carry with you into the ring and that means practicising drills and perfecting them. It means understanding why you are throwing a jab before a right cross or why you slip to the outside. You have to learn the proper mechanics and the proper defense. In combat, your brain will shut down and your body will rely on what it has been taught in those drill sessions. Battle inoculation is the term - you come prepared with a game plan and rely on your training to take you to the finish.

3. Nutrition - all the exercise in the world is not going to get you in peak physical shape. The fuel you put in your body is going to be directly related to the results you get from your training. Everytime you raise your hand to your mouth you are making a choice - ensure it is the right one.

I've seen a lot of advice given in this forum about eating 5-6 times a day, eating a tonne of protein, eating a tonne of carbs, no carbs, no protein, yadda yadda yadda. The truth is, human bodies are not all that different. If you are eating more calories than you are using for energy, you put on weight. If you are eating less, you lose weight. How those extra calories are stored (as fat or muscle) depends on other factors. Basically though, one can predict how much of each nutrient - vitamins, proteins, carbs, and fat (yes FAT) one should be eating.

4. Planning - Implementing a complete boxing routine requires some serious thought on your part. You have to plan numerous workouts, devise an efficient meal plan, ensure you are getting plenty of rest, learning the trade, and fit a life in there. Time management is crucial. If self discipline is not your strong point, do not think for a second you can dream your way to the Contender. You have to make a lot of sacrifices that I feel are well worth it in the long run.

Here is a very basic beginner program. It is suitable for someone who has no boxing experience and no exercise experience. As for equipment, if you want to learn to box - you need (at minimum) - heavy bag, bag gloves, hand wraps, and a skipping rope. You can start everything else with your bodyweight.

Strength Training
Frequency: 5 times per week - eg... Workout A (M, W, F), Workout B (T, Th)
Sets: As indicated
Reps: Indicated
Weight: Bodyweight

Workout A:
Pushups - 25, 25, 25
Pullups - 10, 10, 10
Diamond Pushups - 15, 15, 15
Wide Pushups - 15, 15, 15
Chinups - 10, 10, 10
Mountain Climbers - 20 each leg

Workout B:
Squats - 100, 75, 65
Lunges - 100 each leg
Standing Calf Raises - to failure, to failure, to failure (could take a while)
Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure
Burpees - 20, 20, 20

For Speed and Explosiveness
Plyometrics (Very Basic Routine)
Frequency: twice a week (not on same days as Workout B - Strength Training)

Squat Jumps - 10, 10, 10
Bounding - 50metres, 50 metres
One legged hops - 20 metres frontwards, 20 metres backwards (both legs)
Clap Pushups - to fail, to fail, to fail
Step Jumps - 30, 20, 10 (get something about calf height and jump sideways over it)

Anaerobic Conditioning

Interval Training
Frequency: 3 times per week (eg. M, W, F)

Pick a start line and mark off increments of 25 metres up to 400 metres. If you have a road with telephone poles on it, it works well as the poles are usually spaced 25 metres apart.

From the start line, sprint as fast as you can to the 25 metre mark. Stop, turn around and walk back to the start line.
When you hit the start line, immediately sprint to the 50 metre mark. Stop, walk back.
Do the same for 100metres, 200 metres, and 400 metres

(if you have anything left and haven't puked all over yourself, good, then work your way back down)

The idea is to push your heart rate up fast as you sprint and then return it to normal during the walk back (or at least close to it). These will hurt, I guarantee it.

Aerobic Capacity:
Endurance
Frequency: 2 x per week (eg. M and Saturday)
Take a long run and by long I mean more than 45 minutes. Pick a good pace that you can comfortably run and then increase that pace as often as you can. It takes at least 15 minutes of continuous running before your aerobic system kicks in, so the first 15 minutes are a write off, after that you will begin to develop your aerobic capacity.

Boxing Specific:
Frequency: Ideally 5 times per week (2 days with a trainer and 3 on your own).
On your own - a basic routine.

1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between

2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.
1st round - focus on footwork
2nd round - add a jab to your footwork
3rd round - do 1-2 combinations for the entire round.

3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)
Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed.

Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout)

Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions.

Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).

Round 5: Free for all - hit away

Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as fast as you can.

If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are beginning, you are going to be wasted by now...)

4. Ab Work: 3 minutes - do as many reps as you can and switch exercises every 30 seconds. Repeat for another round if you can.

Basic crunches - 30 seconds
Basic situps - 30 seconds
Leg raises - 30 seconds
Bicycle - 30 seconds
Left side crunch (oblique crunches) - 30 seconds
Right side crunch (oblique crunches) - 30 seconds

5. Neck Exercises - Yes's and No's to failure
Yes's - lie on your back and bring your chin to chest and then back to the floor.
No's - lie on your back, lift your head about 45 degrees and then look as far left as you can, then as far right as you can, repeat until you can do no more.

Nutrition

I can't possibly prescribe a meal plan that is generic enough for everyone out there - even a beginner, but understand that you need protein, you need carbs, you need some fat, and you need to eat regularly. Do not cut any of that out and make sure you are keeping hydrated.

To come up with a meal plan, you have to determine your basic metabolic rate, adjust it for your activity level and then adjust it again to reach your goals. Then you determine what balance of nutrients that number requires and then pick the foods that will give you that. - Sounds complicated and it is, but luckily there are calculators that do most of the work.

Track Your Progress

You should really keep a log of your progress so you can visually see the differences in your body and abilities. This will not only motivate you to keep going, but will provide concrete evidence that all of the hard work you are putting in is leading somewhere.

Summary

This was long and I apologize for that, but I question the value of one line answers to a lot of the questions showing up here.

That is a good outline to follow there if your just starting.

Wieghts are going to slow you down a bit, Tyson and Ali never used Weights for training.

Really? did not know that.

If you're young avoid squats unless you really don't want to grow any taller, Squats will really **** a young teenager's back up.