Push ups
Dips
pull ups
chin ups
squats with bar and weight
lunges with bar and weight
heel raises with bar and weight
sit ups with inline bench
jump rope
elliptical
bicycle ( a cheap one lol)
all around stretches

I want to be more strong all around

and improve cardiovascular endurance


how can I arrange them for 30 min to hour work outs.

Ive been breaking my head over this.

any opinions?

green k will be sent

I wouldn't do all of these at once. But if you insist upin it then...

Jump rope to get the heart rate up. strecth.
the onto the legs,

Squats first as the compound lift.
Lunges
Heel raises

Then out of the body weight upper body excersises. Do which you find hardest first, then the next and so on.

Then onto your core with the sit ups as it will have been already worked by all the above.

Then 10-15 mins high intenstiy sprints on the bike. Stretch

Reps and sets depend a lot on personal goals. But for legs I'd say 3 sets of 8, for upper 3 sets of 8-10.

I wouldn't do all of these at once. But if you insist upin it then...

Jump rope to get the heart rate up. strecth.
the onto the legs,

Squats first as the compound lift.
Lunges
Heel raises

Then out of the body weight upper body excersises. Do which you find hardest first, then the next and so on.

Then onto your core with the sit ups as it will have been already worked by all the above.

Then 10-15 mins high intenstiy sprints on the bike. Stretch

Reps and sets depend a lot on personal goals. But for legs I'd say 3 sets of 8, for upper 3 sets of 8-10.

This would take too much time yo! im looking for 30 min to 1 hr

You train each muscle group once a week with heavy weights for low reps hard enough that you need a full week to recover. Train 1 or 2 muscle groups over 4 days...2 on...1 day off...2 on...2 days off and train cardio on the off days.

I train chest with arms (not triceps)...legs with abs...shoulders with triceps...back with neck (including traps).

I have tried every variations you could think of...but this has given me the best results.

You train each muscle group once a week with heavy weights for low reps hard enough that you need a full week to recover. Train 1 or 2 muscle groups over 4 days...2 on...1 day off...2 on...2 days off and train cardio on the off days.

I train chest with arms (not triceps)...legs with abs...shoulders with triceps...back with neck (including traps).

I have tried every variations you could think of...but this has given me the best results.

Thanks man, i cant give you green k for some reason man...

Thanks man, i cant give you green k for some reason man...

lol...no worries...maybe you greened me before and have to spread it around before you can again...that's how it works on here.

You train each muscle group once a week with heavy weights for low reps hard enough that you need a full week to recover. Train 1 or 2 muscle groups over 4 days...2 on...1 day off...2 on...2 days off and train cardio on the off days.

I train chest with arms (not triceps)...legs with abs...shoulders with triceps...back with neck (including traps).

I have tried every variations you could think of...but this has given me the best results.

You're on the right track in terms of reps and volume but wrong on the training split. Boxing is a full body sport, you use every single muscle in your bosy. Therefore, your training has to be full body. Two days a week with the weights will be more than enough. Below is an example.

Day 1
Squat-3x5
Bench-3x5
Row-3x5

Day 2
Deadlift-3x5
Overhead press-3x5
Pull-Ups-3x12(add weight if necessary)

On day 2 you can subsitute deadlifts with power cleans to to develop your explosive strength, but if you opt for DLs then fine. The weight should be anywhere from 85-90% of your 1RM and rest intervls anywhere from 3-5 minutes.

You're on the right track in terms of reps and volume but wrong on the training split. Boxing is a full body sport, you use every single muscle in your bosy. Therefore, your training has to be full body. Two days a week with the weights will be more than enough. Below is an example.

Day 1
Squat-3x5
Bench-3x5
Row-3x5

Day 2
Deadlift-3x5
Overhead press-3x5
Pull-Ups-3x12(add weight if necessary)

On day 2 you can subsitute deadlifts with power cleans to to develop your explosive strength, but if you opt for DLs then fine. The weight should be anywhere from 85-90% of your 1RM and rest intervls anywhere from 3-5 minutes.

I can't say I agree...I used to train full body workouts for years and then on the recommendation of a pro football player (a very strong a fast wide receiver) I switched things up and found I got much stronger almost immediately. I also can't see making much progress with only 2 days a week. Also...certain exercises like squats /deadlifts/powercleans...which are compound movements are to themselves a full body work out. But many people will have a different view on what is best...I can only comment on what has worked best for me.

alwyas train large muscles first so go legs back chest shoulders arems

You're on the right track in terms of reps and volume but wrong on the training split. Boxing is a full body sport, you use every single muscle in your bosy. Therefore, your training has to be full body. Two days a week with the weights will be more than enough. Below is an example.

Day 1
Squat-3x5
Bench-3x5
Row-3x5

Day 2
Deadlift-3x5
Overhead press-3x5
Pull-Ups-3x12(add weight if necessary)

On day 2 you can subsitute deadlifts with power cleans to to develop your explosive strength, but if you opt for DLs then fine. The weight should be anywhere from 85-90% of your 1RM and rest intervls anywhere from 3-5 minutes.

thi is the kind of workout i like to do too. Only 3-4 exercises per workout and heavy weight. It gave me some great strenght gains.

except that i do bench press with dumbells and i replaced the over head press with weighted dips. I also might do some front squats after deadlifts on day 2 and some lunges after the squats on day 1

Push ups and pull ups both are my favorite exercises. These exercises help to build the chest and also give the strength to the muscles. This exercise are also useful for the triceps and biceps.

I can't say I agree...I used to train full body workouts for years and then on the recommendation of a pro football player (a very strong a fast wide receiver) I switched things up and found I got much stronger almost immediately. I also can't see making much progress with only 2 days a week. Also...certain exercises like squats /deadlifts/powercleans...which are compound movements are to themselves a full body work out. But many people will have a different view on what is best...I can only comment on what has worked best for me.

You have to understand that football players need muscle mass, especially linebackers, to withstand the heavy impact when playing and since they do alot of conditioning during the season its very easy to lose mass, so they would benefit more from hypertrophy oriented workouts. Boxers on the other hand don't need so much muscle unless they're moving up a weight class. The sample workout I posted will increase your raw power without adding mass if you watch what you eat. Olympic lifts will also be beneficial but that's a different animal altogether. If your workout has yielded results then keep doing it. Just remember to utilize periodization.

thi is the kind of workout i like to do too. Only 3-4 exercises per workout and heavy weight. It gave me some great strenght gains.

except that i do bench press with dumbells and i replaced the over head press with weighted dips. I also might do some front squats after deadlifts on day 2 and some lunges after the squats on day 1

Check out Wendler's 5/3/1.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Push ups and pull ups both are my favorite exercises. These exercises help to build the chest and also give the strength to the muscles. This exercise are also useful for the triceps and biceps.

They are also personal favorites of mine as well. I always find it funny how some people scoff at them and claim they are useless and reason being is because they suck at them.

Check out Wendler's 5/3/1.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

yea i have done a few cycles of the wendlers training. i also have done some 5x5 workouts and a few full body circuit training.

It got me to what i consider decent to good strength gains. My 1rep maxes are now 240lbs on bench press, 345lbs on squat and 455lbs on deadlift and i weigh 160lbs.

i suck when it comes to cardio and high repetition work though

yea i have done a few cycles of the wendlers training. i also have done some 5x5 workouts and a few full body circuit training.

It got me to what i consider decent to good strength gains. My 1rep maxes are now 240lbs on bench press, 345lbs on squat and 455lbs on deadlift and i weigh 160lbs.

i suck when it comes to cardio and high repetition work though

When you devote alot of time to strength training with maximal loads your conditioning tends to lag behind. Add wind and/or hill sprints in between heavy workouts. Roadwork in the morning is a good thing as well.

When you devote alot of time to strength training with maximal loads your conditioning tends to lag behind. Add wind and/or hill sprints in between heavy workouts. Roadwork in the morning is a good thing as well.

Yeah i was weight training for 3 years prior to boxing which i started this september. So i never seriously worked on conditionning.

How many hill sprints and what kind of distance you think i should aim for?
Also when you say roadwork would a 15 to 20 minute jog be fine?