I want to get a bit stronger and defined but still stay around the 147lb limit.

Ive never done weights before but I want to give it a try

What kind of weight training exercises should I do to get defined and stronger

I want to build more of my calves as well,

Please fix me up a routine and just a side note, im only available to go to the local gym mon-fri

thanks

p.s: willing to give 15/20k and green

3 sets of 6 with a heavy weight for power
or 5 sets of 5
3 sets of 12 to 15 (low weight ,explosive)
for speed and endurance
close grip bench press is good
try to mimic the movements of punching
i know some famous fighters weight routines so just ask and i can post them (benn, jones jr, tyson, kostya tszu )

I'd recommend you workout on a 4 day split if you are only available to go 5 days a week.

So it should look like this

Monday- Max Effort Upper Body
Teusday-Dynamic Effort Lower Body
Wed-Rest
Thursday-Repetition Upper Body
Friday-Max Effort Lower Body.

Your diet will determine how "defined" and "lean" you are

My battery on my laptop is dying but when I get it recharged I'll put togther the workout for you.

Surely if you are looking to get stronger and more defined whilst not putting on any weight the best thing to do would be strength training? As in bodyweight excercises such as pushups, pullups, and situps that kind of thing?

I remember some time ago someone claiming that anyone who's doing any kind of MA sport should always do high sets and many reps because its more beneficial.

leg raises (1 foot or 2) are pretty good for building calves.

i do 10 mins of skipping then 3 sets of 50 couple of times a week.

(if there still to easy do one footers)

3 sets of 6 with a heavy weight for power
or 5 sets of 5
3 sets of 12 to 15 (low weight ,explosive)
for speed and endurance
close grip bench press is good
try to mimic the movements of punching
i know some famous fighters weight routines so just ask and i can post them (benn, jones jr, tyson, kostya tszu )

got any felix trinidad or oscar de la hoya?

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

Getting advice on here is great, but if you've never weight trained before I'd recommend just getting to a gym and have someone go through a plan with you. You really dont want to be half guessing what your doing and why your doing it. Bad form in boxing is one thing. Bad form whilst lifting weights is another..

if you want to stay the same weight and get stronger, best thing to do would probably be doing the big compound lifts e.g squat, deadlift, bench, row, shoulder press and doing heavy weight and low reps e.g 5 sets of 5. 3 times a week shouldnt interfere with boxing training and roadwork.

if you want to stay the same weight and get stronger, best thing to do would probably be doing the big compound lifts e.g squat, deadlift, bench, row, shoulder press and doing heavy weight and low reps e.g 5 sets of 5. 3 times a week shouldnt interfere with boxing training and roadwork.

3-days-per-week-routine for weight training (after boxing routine)
1.day - pushing day -
flat bench barbell press 5 x 8
incline dumbbel press 3 x 10
military barbell press 4 x 8
pullovers 4 x 8
lateral raises 4 x 8
dips (only bodyweight) 3 x maximum
dumbbell press behind neck seated 4 x 8

2.day - legs/lower back
lunges - with dumbbells 5 x 12 low weights
squats/suma squats 5 x 15,12,10,8,6 moderate weight
leg lifts with 2,5 kg to 4 kg ankle weight 5 x 50, 80, 100, 120, 150 reps

3.day
wide grip pull ups 4 x 10, 8, 6, maximum
close grip reverse grip pull ups 3 x maximum
bent over rows barbell 4 x 8
bent ober rows dumbbell - one knee on bench - 3 x 8
z-bar standing rows to the chin 4 x 15,12,10,8
pullovers - wide grip - z-bar 3 x 15
barbell or z-bar curls 4 x 15, 12, 10, 8
reverse barbell/z-bar curls 3 x maximum moderat weight
hammer curls dumbbell 3 x 12

3 days per week abdominals
1. crunches 10 to 15 sets x maximum
2. legs lifts - dto.
3. crunches knee-to-knee - dto.

weight training after boxing, no heavy bag training at day no. 1
good warm up - good coll down

every 4th or 5th week:
5x5 programm
1. day
bench press
incline press
dips
2. day
bent over rows barbell
pull ups (extra weight if poissible)
deadlifts
3. day
squats
lunges

work in the last/last two sets to your maximun 90%

than rest a week with the weights.

change from time to time the exercises.
lots of aerobics - not directly after weighyt training.

greetings.
otto.

http://www.defrancostraining.com/articles.html

3-days-per-week-routine for weight training (after boxing routine)
1.day - pushing day -
flat bench barbell press 5 x 8
incline dumbbel press 3 x 10
military barbell press 4 x 8
pullovers 4 x 8
lateral raises 4 x 8
dips (only bodyweight) 3 x maximum
dumbbell press behind neck seated 4 x 8

2.day - legs/lower back
lunges - with dumbbells 5 x 12 low weights
squats/suma squats 5 x 15,12,10,8,6 moderate weight
leg lifts with 2,5 kg to 4 kg ankle weight 5 x 50, 80, 100, 120, 150 reps

3.day
wide grip pull ups 4 x 10, 8, 6, maximum
close grip reverse grip pull ups 3 x maximum
bent over rows barbell 4 x 8
bent ober rows dumbbell - one knee on bench - 3 x 8
z-bar standing rows to the chin 4 x 15,12,10,8
pullovers - wide grip - z-bar 3 x 15
barbell or z-bar curls 4 x 15, 12, 10, 8
reverse barbell/z-bar curls 3 x maximum moderat weight
hammer curls dumbbell 3 x 12

3 days per week abdominals
1. crunches 10 to 15 sets x maximum
2. legs lifts - dto.
3. crunches knee-to-knee - dto.

weight training after boxing, no heavy bag training at day no. 1
good warm up - good coll down

every 4th or 5th week:
5x5 programm
1. day
bench press
incline press
dips
2. day
bent over rows barbell
pull ups (extra weight if poissible)
deadlifts
3. day
squats
lunges

work in the last/last two sets to your maximun 90%

than rest a week with the weights.

change from time to time the exercises.
lots of aerobics - not directly after weighyt training.

greetings.
otto.

ahuh, did you not read that he wants to stay the same size? alot of what you just prescribed is in the hypertrophy zone and is a bodybuilding type routine. How can you prescribe a routine without knowing what he can do? imbalances? etc

I'm a certified personal trainer, and Im 1 year into both my exercise physiology diploma and sports performance diploma and Ive boxed for 3 years. If you want a routine that will get you the exact results you want I suggest you PM me with...

time spent steadily training boxing
time spent steadily resistance training (bodyweight/weights/bands/etc)
other exercise history
what your typical training program looks like
weight, height, build (dont kid yourself)
current strength levels in as many movements as you can think of (weight x reps)
cardiovascular fitness level (run/circuit times, anything you have info on)
any recurring pains or aches
recent serious injures
general nutrition
exact goals

its a good deal of information but theyre the same questions I ask all clients. PM me

Group 1
Bench Press 3x 5-8 reps
Shoulder Press 3 x 5-8 reps
Rows 3 x 5-8 reps

Group 2
Squats 3x 5-10reps
Calf raises 3 x 10-15 reps
Chin-ups x 3
Deadlifts 2 x 5-8 reps (get form right before you go too heavy)

Keep it simple

Get "weight training for boxing" book. It's good it has specifically design schedules for gaining strength, endurence, size, ect. It's a damn good book. I got mine on amazon.com used for under $5.