View Full Version : A sample workout for you guys....


spinksjinx
09-27-2004, 09:36 AM
I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4

theironone
09-29-2004, 02:56 PM
Not bad but cardio shouldn't really be mixed with weight and in regards to the lifting technique never go fast, keep it slowish and controlled.
Thanks for the info though spinx

Tha Greatest
09-30-2004, 12:09 AM
I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4

yo do all 3 minute rounds on tha following

jump rope 2 minutes back to back
shadowboxin 1 round
heavy bag 4-6 rounds
speed bag 2 rounds back to back
1 round jump rope
1 round shadowbox

hambone
12-28-2004, 06:27 PM
Thanks for the ideas !
I would also add walking uphill backwards. It strengthens the legs in ways forward walking / running doesn't

hambone
12-28-2004, 06:28 PM
what about weights in the hands while running ?
Any comments or experience ?

spinksjinx
12-28-2004, 07:01 PM
what about weights in the hands while running ?
Any comments or experience ?



Forget about it, A lot of people do it and will recommend it at low weights but no need to. Bad things can happen and a bad case of tennis elbow could creep up on you and that can be worst than a broken bone sometimes.

ShotgunSeanK
12-28-2004, 09:43 PM
i'd do some shadow boxing with light dumbell weights

Fistecles
01-03-2005, 06:50 PM
I ran across this workout and thought some of you guys might enjoy it.

1 mile warmup run, when running try to incorporate atleast 1 uphill sprint and run down the hill backwards.

10 rounds of 4 exercises

Jump Rope
Heavy Bag
Shadowbox
Speed Bag


Weightlifting-Light weights nothing heavy but keep explosive lift fast drop slow

Barbell back squats
15x4

Straight leg raises
15x4

Barbell incline bench press
15x4

Overhead dumbbell press
15x4

Underhand Pulldown
15x4

Barbell bicep curl
15x4


Crunches-25x4
leg raises-25x4
bicycle crunches-25x4
Is that 10 rounds each excercise?

spinksjinx
01-03-2005, 07:53 PM
Is that 10 rounds each excercise?



No no no that workout was

4 rounds of each, I have an altered plan which is a lot more useful if you are interested.

Dio2
01-08-2005, 11:48 AM
No no no that workout was

4 rounds of each, I have an altered plan which is a lot more useful if you are interested.
Cory, what is the altered plan and when should you use which plan.

Fistecles
01-08-2005, 12:35 PM
I'd like to hear any training tip you or anyone has to offer. But I'm mostly interested in boxing specific and not really weight training

ophqui
01-09-2005, 09:47 AM
Not bad but cardio shouldn't really be mixed with weight and in regards to the lifting technique never go fast, keep it slowish and controlled.
Thanks for the info though spinx


Lifting heavy weights slowly develops strength, but lifting them quickly is just as valuable because it develops explosive power (essential in boxing)

i'd do some shadow boxing with light dumbell weights

If by that u mean shadow boxing whilst holding dumbells please reconsider. Holding extra weight while punching does very little for ur punching power and u risk damaging elbows and pulling muscles