monday legs
3-10 leg extentions
4-10 partal leg presses
1-10 lying leg press
3-8 seated calf raises
3-8 standing calf raises

tuesday chest & biceps
3-10 pec deck
3-10 seated bench press
3-10 lying bench press
3-10 bicep curls

thursday back and hamstrings
3-10 close grip pullups
2-10 cable rows
2-10 shrugs
3-10 hamstring curls
1-10 deadlifts

friday shoulders and triceps
3-10 lateral raises
3-10 rear lateral raises
3-10 shoulder presses
3-10 close grip presses
3-10 smith machine press

hatton did this on top of his usual training.

Holy **** that looks like a bodybuilding routine :boxing: I've seen Jamie Moore's strength .Leg presses quarter reps 475kg
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I ****in wish I knew that earlier. Cause then it wouldn't have taken me just about a year to get from 181 to 150. Whatever he does, it works. Dude goes from 200+ to 140 in a few months.

That isn't a weight loss routine its closer to a powerlifting routine.

http://www.bodybuilding.com/fun/kerry_kayes_interview.htm

Kerry Kayes talks training Ricky Hatton

Lol @ the people who think strength training with weights is bad for boxing.

Lol @ the people who think strength training with weights is bad for boxing.

A lot of MMA meat heads do it completely wrong though and use it as an excuse to try and put on muscle and get bigger but deep down inside they know it hinders their performance.

What does this have to do with MMA? Theres hundreds if not thousands or millions of people who have the old school boxing mentality that think lifting weights while trying to be a legit boxer is unholy, or at the very max think you have to do lightweight.

Lol @ the people who think strength training with weights is bad for boxing.

Well he did lose against pac.

I wonder if pac did any weight lifting?

That argument doesn't even relate to lifting in boxing. Most people think lifting is unholy here because it'll make you slow. Hatton wasn't supposed to be the faster puncher. Let Manny come in jacked as hell and punch slower then you can bring up the argument but then again that means he wasn't lifting for strength so either way it wouldn't matter. Then again...

"Manny Pacquiao’s hard work finally paid off on December 4, 1998, when he defeated Chartchai Sasakul in a grueling eight rounds to become the WBC Flyweight Champion. Unfortunately, his reign was short lived, as Manny Pacquiao lost the belt to Medgoen Singsurat on September 17, 1999, in only his second defense of the title.

The unexpected loss prompted Manny Pacquiao to take stock of his career and he decided to undergo a rigorous weight-training program to qualify for the super bantamweight division at 122 pounds. It proved to be a wise move; within two years Manny Pacquiao became the IBF Super Bantamweight Champion when he defeated Lehlohonolo Ledwaba in Las Vegas on June 23, 2001. The fight thrust him into the spotlight and made Manny Pacquiao a true international star. Manny Pacquiao defended his title an additional four times, but the best was yet to come."

Hmm maybe pac was lifting...though if anything that would be the routine i would want to follow

What does this have to do with MMA? Theres hundreds if not thousands or millions of people who have the old school boxing mentality that think lifting weights while trying to be a legit boxer is unholy, or at the very max think you have to do lightweight.

no, weights can be used, but they have to be light enough so you can push them up at a considerable speed.

high reps is BS to.

"weight lifting" is often said to be fine for boxing but is often used as a crutch for meat heads who really only care about image rather than there boxing improvement.

putting on weight is bad for boxing

That argument doesn't even relate to lifting in boxing. Most people think lifting is unholy here because it'll make you slow. Hatton wasn't supposed to be the faster puncher. Let Manny come in jacked as hell and punch slower then you can bring up the argument but then again that means he wasn't lifting for strength so either way it wouldn't matter. Then again...

"Manny Pacquiao’s hard work finally paid off on December 4, 1998, when he defeated Chartchai Sasakul in a grueling eight rounds to become the WBC Flyweight Champion. Unfortunately, his reign was short lived, as Manny Pacquiao lost the belt to Medgoen Singsurat on September 17, 1999, in only his second defense of the title.

The unexpected loss prompted Manny Pacquiao to take stock of his career and he decided to undergo a rigorous weight-training program to qualify for the super bantamweight division at 122 pounds. It proved to be a wise move; within two years Manny Pacquiao became the IBF Super Bantamweight Champion when he defeated Lehlohonolo Ledwaba in Las Vegas on June 23, 2001. The fight thrust him into the spotlight and made Manny Pacquiao a true international star. Manny Pacquiao defended his title an additional four times, but the best was yet to come."

Pacquiao does use weights /medicine ball etc

no, weights can be used, but they have to be light enough so you can push them up at a considerable speed.

high reps is BS to.

"weight lifting" is often said to be fine for boxing but is often used as a crutch for meat heads who really only care about image rather than there boxing improvement.

putting on weight is bad for boxing

They don't have to be light enough to be pushed at considerable speed. Heavy weight + low reps = strength/power/explosiveness. Take note of powerlifters, heavy weight and low reps, some of the strongest and most explosive people. High reps are not BS either. Really light weight + very high reps (16+) = muscular endurance.

Pacquiao does use weights /medicine ball etc

Who said he doesn't? The quoted I posted says he did.

My post from another thread:

LOW reps with HEAVY weight BUILDS STRENGTH, power, explosiveness, etc (emphasis on strength over size). A reason is stronger neuro-musclar connection, being able to actively recruit more fibers for the weight due to lower reps. HIGH reps with LIGHTER weight encourages hypertrophy (emphasis on muscle mass rather than strength). HIGHER Reps with LIGHTER Weight, I would say does more for endurance.

I posted on Boxing Forum all about this, here you go:



Why would a lower weight make you stronger? Low Reps + Heavier Weights is trying to increase how much you can lift, this also strengthens the neuro-muscular connection, recruiting more fibers to lift the weight instead of promoting more hypertrophy like low weights and high reps does. Why do you think POWERlifters lift low reps and bodyBUILDERS use high reps?

For one thing is commonly known that high reps are used by bodybuilders for hypertrophy of the muscle as well as muscular endurance. Strength and explosiveness can be deemed as "power."

Quote:
* 1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You’ll see powerlifters use these ranges frequently.
* 3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.
* 8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a “pump” as you workout. Building muscle mass and looking/ feeling better is the focus of this site.
* 10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.
* 20+ reps: Best for endurance. Not great for what you’re trying to accomplish if you’re like most readers of this site.

http://worldfitnessnetwork.com/2008/03/repetitions-reps-build-muscle/
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

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Why would heavy lifting be bad for your joints? As long as you use proper technique you will be fine, I'll guarantee you that. Limiting heavy lifting to 2 months is silly. Also 405lbs for a bench is a LOT of weight. You must have a suitable frame (tall) for it otherwise I would guess and say you would be more into lifting/bodybuilding than boxing. Take into account "heavy" is subjective to each person. Before I add weight to my bench it could be heavy for someone and easy for another person. Also push ups will only provide you with gains in small increments for a certain until you will not be able to make any more gains off it. Weight training would offer quicker and more noticeable gains.
_____________________________

The point of lifting is to stress the MUSCLES, over work them, and tear em so they can be repaired. You should NOT have any joint problems. Because lifting makes you BETTER, like I said earlier some people think boxing + weights = slow. This is the WRONG mindset. It obviously makes no sense. Why would gaining strength w/o really gaining mass make you slow, it would make you faster, stronger, and more explosive. It's a fact. I'm not saying after you do too much in a day. When you do too much after a while you will not gain anymore strength gains and will only be working for endurance. If you're maintaining bodyweight and doing push ups wouldn't it be common sense you're gonna hit a wall in terms of gains since you're lifting the same weight all the time, your body weight.

Your last part makes no sense stress on joints has no effect whatsover on what you're gonna be lifting. You also don't really grasp the concept of lifting routines. You don't just do one weight and keep doing it. I do some stuff and when I do 5x5 I start at a good weight for me do 5, add more weight, do 5 more, keep doing this for 5 sets and when I get to the fifth set it should be very tough since ideally it'd be close to your 1 Rep Max.
_____________________________

How do I get stronger for bjj/judo/mma/tha boxing?

A: You get strong. Too many people fall into the trap of thinking there's some magical exercise that will make their training somehow more applicable to their art, bollocks. Strength is strength, go train heavy and hard and you'll find you get stronger on the mat or in the ring. One leg squats on a gym ball while avoiding a stick swung by an old man with a Fu Manchu moustache won't help.

I differentiatied between what I mean by saying "high" and "higher" with "high" being around 7ish+ reps and "higher" being a good deal more. "High" Reps in combination with Light weight will usually produce a weight that will leave you exhausted by your last rep think of 10 reps, 10th rep being exhausting and heavy being subjective to the person. "Higher" Reps in combination with light weight will produce an even lighter weight due to the need to rep the weights a good deal more. "High" reps do in fact emphasize hypertrophy, why do you think bodybuilders use this rep range as stated in my previous post.

Phenomkidd, you know your ****. I like the way you think with weights. Nothing I already didn't know but it's nice to see other people thinking outside the box when dealing with weights. :fing02:

Phenomkidd, you know your ****. I like the way you think with weights. Nothing I already didn't know but it's nice to see other people thinking outside the box when dealing with weights. :fing02:

Thanks man :biggthump, I try to dispel the myths surrounding boxing and lifting because most if not all are old-fashioned and just not true.

They don't have to be light enough to be pushed at considerable speed. Heavy weight + low reps = strength/power/explosiveness. Take note of powerlifters, heavy weight and low reps, some of the strongest and most explosive people. High reps are not BS either. Really light weight + very high reps (16+) = muscular endurance.

wrong, it only makes you explosive if the weight can be pressed at a high speed. if you are pushing 95%+ your max you can't fire that weight up.

Phenom, I'm not saying weights are bad for boxing, they are good. I was merely trying to say that some kids take it out of control and really all they want is tons of muscle to look good but use the excuse (it helps my boxing).

wrong, it only makes you explosive if the weight can be pressed at a high speed. if you are pushing 95%+ your max you can't fire that weight up.

Phenom, I'm not saying weights are bad for boxing, they are good. I was merely trying to say that some kids take it out of control and really all they want is tons of muscle to look good but use the excuse (it helps my boxing).

No no its kool I know what you're trying to say :biggthump.

But still I have to disagreed with the weight/speed thing. Because powerlifters are some of THE most explosive people you will ever see and they train by lifting as heavy as they can go. I as a sprinter would bet you that if I squatted heavy vs squatting enough to fire it up I would be more explosive for running with the first option.

I found in football that training to get an explosive first step worked best off of a mixture of power lifting for my legs (squats leg presses calf presses extensions) at High weight low rep and speed, mixed with a bit of Plyometrics. Building the strength that way helped because my body also got more used to the most powerful way to push because my form was always perfect. Once I got to the strength I wanted I maintained the weight but kept adding reps to it till I got to three sets of 12.

manny pacquiao does obstical corses and when training for oscar de la hoya he trained 50 rounds a day (bags,pads ect.)
this is just what i been told.

No Squats= Automatic Fail

A lot of MMA meat heads do it completely wrong though and use it as an excuse to try and put on muscle and get bigger but deep down inside they know it hinders their performance.

What the fuk does a boxers training routine have to do with MMA. You hate even when there is nothing to hate about.

No Squats= Automatic Fail

no, no squats = 6 miles of road work a day with sprints instead

light weights are good when used at high speeds for high reps

heavy weights are used when they are close to 1 rep max and done explosively

My post from another thread:

hey so what kind of training regime do u follow?

they say you should change up your routine every month or two, so how should one go about doing that?

also, where do plyometrics come into play?

thanks a lot!

hey so what kind of training regime do u follow?

they say you should change up your routine every month or two, so how should one go about doing that?

also, where do plyometrics come into play?

thanks a lot!

Most of the time I use a powerlifting 5x5 routine. Which is just 5 sets with 5 reps for your exercises. This can be done in splits like Day 1: Chest and Shoulder; Day 2: Arms and Back; Day 3: Lower Body. Or something to that effect, I personally like doing full body exercises when I lift. You don't have to change up your routine but you should employ different exercises.

As for plyometrics, these help increase your physical abilities like jumping higher, etc great stuff to do.

no, no squats = 6 miles of road work a day with sprints instead

light weights are good when used at high speeds for high reps

heavy weights are used when they are close to 1 rep max and done explosively


I already argued about this with you to death, think about it this way; If you put on ankle weights that way like 10lbs and walked in them the whole day (which I do NOT recommend), your feet will feel light as feather/stronger no matter how slow you walk (a shuffle is not a walk), accompanied with a temporary but large increase in foot speed not a slow down of it.

monday legs
3-10 leg extentions
4-10 partal leg presses
1-10 lying leg press
3-8 seated calf raises
3-8 standing calf raises

tuesday chest & biceps
3-10 pec deck
3-10 seated bench press
3-10 lying bench press
3-10 bicep curls

thursday back and hamstrings
3-10 close grip pullups
2-10 cable rows
2-10 shrugs
3-10 hamstring curls
1-10 deadlifts

friday shoulders and triceps
3-10 lateral raises
3-10 rear lateral raises
3-10 shoulder presses
3-10 close grip presses
3-10 smith machine press

hatton did this on top of his usual training.Too bad there aren't any weight-lifting excercises for the chin, lol. All that lifting and all he showed was getting ktfo.

10 lbs is not heavy.

I do 10 on each leg 10 on each arm and 20 on my back once every couple weeks in order to cut back on some pounds and i see my non weighted times increase by up to a min more a mile for the week after.

say 50 lb on each leg and sprint for like 10 sets of 100 meters every day for a week and i might notice a drop in my average mile time.

actually my opinion is that i wouldnt notice a change in speed only that hills would be easier and i could reach my top speed in a shorter distance, but im not going to argue about that again its just my opinion.

10 lbs is not heavy.

I do 10 on each leg 10 on each arm and 20 on my back once every couple weeks in order to cut back on some pounds and i see my non weighted times increase by up to a min more a mile for the week after.

say 50 lb on each leg and sprint for like 10 sets of 100 meters every day for a week and i might notice a drop in my average mile time.

actually my opinion is that i wouldnt notice a change in speed only that hills would be easier and i could reach my top speed in a shorter distance, but im not going to argue about that again its just my opinion.

Well a few things, my point was made, you don't have to be going as fast as possible for lifting to gain a speed benefit. Also 10bs on your arms and legs? Its not even recommended to do less, you're gonna end up ruining your joints and ligaments. My friend's father used to do stuff like that ended up messing up his knees pretty bad, gave me some incentive to research some information before I used em. Idk if you're lying about this stuff or not because 50lbs per leg is WAYYYYY to much, its running with several bricks attached to your legs, you wouldn't even be able to do a sprint with 100lbs extra weight, and you are pretty muich guaranteed an injury.

Yeah never did the 50 lb thing that was just an example of how weights in my opinion should be used most effectively involving heavy weight and fast motion. the most ive done per leg is 25 lb and thats pretty heavy but i still was able to sprint.

Holy **** that looks like a bodybuilding routine :boxing:

yah, a bad one too...
1 set of 10 deadlifts? really? are you *****ting me?
The most important exercise in that whole routine and he does it once, with weight enough to do 10 times.... wow....

I agree with PhenomKidd, powerlifting protocol's the way to go; especially when done in addition to normal boxing training - you'd need steroids just to recover from that amount of wear and tear on the body.

deadlifts, squats, dips, and pullups should really be in a boxer's routine if messing with weights - also as many olympic lifts as you can manage (clean, clean + press, snatch) - kettlebell stuff will work for oly lifts too.
deadlifts & squats can pack on a lot of weight, so if you're worried about weight issues, i'd keep 'em light & explosive.

I usually alternate between 3 different protocols when I lift and do total body every time.
*one day is powerlifting (5x5 or thereabouts total body)
*one day is a little like that bodybuilding protocol - usually 3 bodyweight exercises for 10 reps a piece and 3 to 5 sets, so 10x4 dips, 10x4 pullups, 10x4 jumping squats
*the last day is more of a barbell complex for endurance - 2 or 3 supersets of 5+ exercises done in rapid succession for 10 to 20 repetitions apiece, usually for speed. So like, 10 overhead press, 10 squat, 10 cleans, 10 bent row, 10 deadlift, 10 jumping squat.

nice workout thx for posting vid alza

it depends on how you lift, obviously if you train like a power lifter you will gain more benefits from lifting weights compared to one who would use weights as a bodybuilding routine. The last thing a boxer needs is to become a bodybuilder, sadly a lot of noobs will mistake that image of a meathead for a powerful athlete.

weights isn't vital to boxing, just look at a young mike tyson whom relied solely on calisthetics.

"At only 13, he weighed 200lbs, and had muscles that no other 13 year old had. He was strong with it too. He was bench-pressing 220lbs for $10 bets with the staff at Tryon."

http://www.tysontalk.com/content-44.html