Hey all i,m new and i,ve finally wanted to start my boxing fitness. I have been running 4 miles every morning along with bicep curls, tricepextensions, dumbell flys, crunchies, sit-ups, leg raises and skipping for while now. I,m 16 and nearly 17 in october and wanted to know what workout should i do in the morning and what should i eat and what should i not eat to become better in my boxing training and in the ring? i need to know what exercises to do aswell. Thanks.

Thats one thing. Also eat about an hour before hittin the weights and make sure you get some carbs in you so you have enough endurance to make it through the work out. Also i recommend adding a protein shake or two in your diet everyday and one should definately be drank immediately after lifting weights to repair muscle. Try to stay away from carbs after 6 or 7 p.m.

Thanks, i,m noting everything down so far. Can anyone tell me what muscles to work on to be good speedy boxer and what these muscles will do in the boxing ring to help. Thanks again.

I'd say do your weight training with about 70% of what your maximum weight you can lift for any exercise and do high repititions 20-40 whatever your capable of cuz u don't really wanna get bulky you wanna get cut and have good movement when boxing

Just give me all of your current weight training info [what exercises how many sets and reps and what weight you currently use for each execise. Plus your age, weight, height and also what sport specific exercises you do and when you do them and also your daily schedule such as school,work etc...
Boxing takes alot of dedication and i'm willing to help anyone on the path to self confidence and putting your all into this sport i love

Just give me all of your current weight training info [what exercises how many sets and reps and what weight you currently use for each execise. Plus your age, weight, height and also what sport specific exercises you do and when you do them and also your daily schedule such as school,work etc...
Boxing takes alot of dedication and i'm willing to help anyone on the path to self confidence and putting your all into this sport i love

First of all i want to thank everyone and jerzeboye i wanna thank you man so much for doing this. okay, the exercises i,m doing now are:

Running 4 miles per day
Skipping for 15 minutes per day
4 sets of 25 crunchies per day
4 sets of 25 sit-ups per day
4 sets of leg raises per day
4 sets of bicep curls per day
4 sets of tricep extensions per day
4 sets of dumbbell flys per day

I have only started doing these exercises for about a week and i push myself to do anything. I do college on mondays, tuesdays and wednesdays. I do work on weekends. I get up every morning to do those exercises at 5am. I need to know if i,m building too much muscle to be a speedy boxer and if i,m doing the correct excercises a speedy boxer should do. I also need help on what foods i should be eating through the day and what i should be drinking. I live in scotland so i have very clean and tasty tap water. And also i,m 71kg in weight and i,m 6ft and also 16 years of age(17 in october). Big thanks again. :boxing:

4 sets of bicep curls a day is ridiculous,stupid and non beneficial. Thats overtraining and will get you nothing. Also curling shouldnt be a big part of your training since big biceps is really just useless weight when you wanna try and stay in a certain weight class. You should be doing things like squating,bench press(if u dont have a bench do dumbell press),military press and rows along with chin ups,pull ups and push ups and sit ups

4 sets of bicep curls a day is ridiculous,stupid and non beneficial. Thats overtraining and will get you nothing. Also curling shouldnt be a big part of your training since big biceps is really just useless weight when you wanna try and stay in a certain weight class. You should be doing things like squating,bench press(if u dont have a bench do dumbell press),military press and rows along with chin ups,pull ups and push ups and sit ups
Kayo is partially right on this. 4 sets is nonproductive if you are doing the exercise incorrectly. If you want to build your arm size and such, then those 4 sets should be relatively heavy weight. As in, the first 2 sets should be heavy, 3rd you should need some help on the last 1 or 2 reps, and the 4th set you should go until failure and then have a spotter help you get 2 more. UNLESS you are repping for muscular endurance. Then you need to have those 4 sets have about...eh, 12 to 15 reps each at a moderate weight. 4th set should be the one where you really feel the burn, but you should get almost every rep in every set. Almost.

do you run outside or on a treadmill?
what hours do you go to school on mon. tues. and wed.?
do you try to fit your running and your weight training in first thing in the morning?
do you have access to weight training equipment besides dumbells?
do you do any sort of boxing training like speed bag or heavybag work?
do you have a stretching routine for before and after your running and weight lifting?

Kayo is partially right on this. 4 sets is nonproductive if you are doing the exercise incorrectly. If you want to build your arm size and such, then those 4 sets should be relatively heavy weight. As in, the first 2 sets should be heavy, 3rd you should need some help on the last 1 or 2 reps, and the 4th set you should go until failure and then have a spotter help you get 2 more. UNLESS you are repping for muscular endurance. Then you need to have those 4 sets have about...eh, 12 to 15 reps each at a moderate weight. 4th set should be the one where you really feel the burn, but you should get almost every rep in every set. Almost.

yes but hes doing them PER DAY which isnt productive at all

Very true Kayo the muscle building phase happens in the recovery period.
Maybe he has limited weight lifting equipment and feels he's not doing enough if he doesnt do them everyday

do you run outside or on a treadmill?
what hours do you go to school on mon. tues. and wed.?
do you try to fit your running and your weight training in first thing in the morning?
do you have access to weight training equipment besides dumbells?
do you do any sort of boxing training like speed bag or heavybag work?
do you have a stretching routine for before and after your running and weight lifting?

I run outside.

At College i leave at 7.30am and get back at 5pm.

Yes i fit everything in the morning.

Yes i have access to a body building gym or i can buy the correct weights.

No, i have not got any boxing gyms near me there all 2 hours away. But i might be able to advertise for trainer or i could buy them myself and train myself with dvds.

Yes, i always do a warmup.

I read you were gonna try to go up to 6 miles per day.Do you time those 4 miles? instead of going up to 6 try to get your time down on the 4 miles and note them each day to see your progress from week to week make your self a new goal each week to shave offtime ofyour 4 miles,it's really rewarding to see your progress each week or even every 2 weeks
Next your ab exercises look good keep at those 4 sets of 25 of each of those stomach exercises but i would also work in an oblique exercise to hit every region of your abs since you generate punching power from your waist. Even if its just broomstick twists for now,but i could recommend a few more if you wanted.
try doing your running and stomach work first thing before school and i would say do your weight traing after you get home from school and have a good dinner particularly high in carbohydrates like i said before,but i would wait an hour or so before lifting after dinner.
As far as the weight traing i would definately recommend some core strenght exercises to build your foundation.
I can give you suggestions on anything you have questions on so don't be afraid to ask!

yes but hes doing them PER DAY which isnt productive at all
Oh, my bad. I misread. Kayo is right, then. I thought this was "when I work out, this is what I do." Per day....all of that is bad. You need rest, man. Cant build muscle without letting the muscle refabricate itself. My fault.

Okay my Workout is as follows:

Run 6 miles
Skipping for 20 minutes
Shadow boxing - 3 x 2 minute rounds
Sit ups - 2 sets of 50
Crunchies - 2 sets of 50
Leg raises - 2 sets of 50
Dumbell Flys - 2 sets of 50
Side bends - 2 sets of 50
Press ups - 5 sets of 15

Is this better? The weight training is now only dumbell flys and side bends. dumbell flys work on my shoulders for faster jab and chest for extra protection. Side bends to help my waist and ribs for protection. I,m unsure if this correct.

That's a really bad routine. If you're gonna use weights, do a full body workout 3x a week, upper/lower, pull/push/legs, with using 5x5.

what's up fellas ??? i have noticed that new guys to boxing are doing weights. i boxed for about 12 years as an amateur. in my opinion lifting weights are not good for new boxers. new boxers should learn how to punch first before they deal with weights. weights are not for all fighters, it is good for some though. you have to get your muscles adapted to punching first and then weights. weights can be incorporated after a few years for some fighters. i have learned from being in and around the game for 25 years, each boxer is different and they train different. you won't find many trainers who train a like nor fighters who fight alike.

a fighter starting out should go with push-ups, dips and pull-ups. of course you need core training (crunches, kneelifts etc..) running is one thing that you can't get away from, but more concentration should be on interval training as opposed to just distance. pylometrics should be incorporated for explosion also.

just speaking from a wealth of experience...

First of all i want to thank everyone and jerzeboye i wanna thank you man so much for doing this. okay, the exercises i,m doing now are:

Running 4 miles per day
Skipping for 15 minutes per day
4 sets of 25 crunchies per day
4 sets of 25 sit-ups per day
4 sets of leg raises per day
4 sets of bicep curls per day
4 sets of tricep extensions per day
4 sets of dumbbell flys per day

I have only started doing these exercises for about a week and i push myself to do anything. I do college on mondays, tuesdays and wednesdays. I do work on weekends. I get up every morning to do those exercises at 5am. I need to know if i,m building too much muscle to be a speedy boxer and if i,m doing the correct excercises a speedy boxer should do. I also need help on what foods i should be eating through the day and what i should be drinking. I live in scotland so i have very clean and tasty tap water. And also i,m 71kg in weight and i,m 6ft and also 16 years of age(17 in october). Big thanks again. :boxing:


4 miles a day sounds like too much to me. then again my running method may differ from yours but i guarantee it directly benefits my boxing, im not sure if yours does. heres some tips for running.

Use lightpoles as distance judges, me, ill start on a decent paced run. I run for about 2 minutes and 30 seconds then when the 30 second mark comes I break into a full sprint. I haul ass. then when that 30sec is up i slow to a comfortable walk for 30 sec. When that 30 sec is up I start over from the beginning.

Start running like that and i guarantee youll see stamina improvements in the ring.

As far as what to eat, cut out sugar. All sugar. All soda. All candy. All donuts. All canned or frozen juice, too. No Pop Tarts. No soda. Did I mention no soda?

Cut out packaged foods if you can afford to. Eat raw fruit, raw vegetables, and lean meat. Turkey is better than chicken. Tuna fish is good. Grilled fresh fish is my favorite. Go to Goodwill or a thrift store and buy an iron skillet with raised ridges for broiling. Oughta cost about $5 and after you taste grilled meat, you won't ever fry food in oil again.

No hot dogs. No fast food. Drink tons of water. 1% milk or nonfat milk if you can handle the taste (I HATE nonfat milk.) Black coffee. Oatmeal. Breads with a rough consistency -- whole wheat or multi-grain.

As far as what to eat, cut out sugar. All sugar. All soda. All candy. All donuts. All canned or frozen juice, too. No Pop Tarts. No soda. Did I mention no soda?

Cut out packaged foods if you can afford to. Eat raw fruit, raw vegetables, and lean meat. Turkey is better than chicken. Tuna fish is good. Grilled fresh fish is my favorite. Go to Goodwill or a thrift store and buy an iron skillet with raised ridges for broiling. Oughta cost about $5 and after you taste grilled meat, you won't ever fry food in oil again.

No hot dogs. No fast food. Drink tons of water. 1% milk or nonfat milk if you can handle the taste (I HATE nonfat milk.) Black coffee. Oatmeal. Breads with a rough consistency -- whole wheat or multi-grain.

Thanks! Can you give me a food routine for one day thats perfect for a boxer? I would like to know this as in what for breakfast, lunch, dinner and snacks. As of now i,m drinking 2.5 litres of water every day. And should i drink milk aswell , i,m unsure?

Heart, fraidy gave you some good advice there, but one thing should be noted. If your lifting like you are, your doing a lot of damage to your muscles and if the purpose of all that intensity is to build up some bulk (or at least lean muscle with all that cardio), your going to need to balance your protein intake. This is where we disagree. I say put in some sugar. ONLY a little, mind you. Sugar is a shuttle for protein and is responsible for a lot of how/when protein gets to your muscles. That being said, STILL NO SODA. Get something like Sunny D or 100% fruit juice. After you get done with your routine for a day, drink a glass of this and either follow it with a protein shake, or a decent protein meal. Here's what a typical day eating might look like (ASSUMING YOU WANT TO BUILD UP SOME MUSCLE, NOT just tone up):

Meal 1: 4 egg whites and 2 english muffin halfs with sugar-free jam
Meal 2 (post workout): Turkey breast and 2 slices of whole grain bread with your sugar-drink.
Meal 3: 5 or 6 slices of deli ham/turkey, cut into a cup of lettuce.
Meal 4: Skinless chicken breast and some wax beans/green beans
Meal 5: Cup of cottage cheese with some splenda

That is just an example, and there are PLENTY of other healthy combos for meal plans. Just remember, protein after you workout (with a little sugar) and carbs when you wake up. Good luck.

I'm not here to give tips but(to the thread creator) how old and how big are you? Like height, weight, etc.

your 16 and you go to college?

your 16 and you go to college?Lol, I went back and realized that.

All this talk about eating good is making me sick. If you are under 18 and you are eating on a serious program where you are intaking very low amount of calories you are seriously crazy... You are growing dude...take advantage of it.

Eat well and eat till you are full. Don't let anyone tell you otherwise. The only suggestion I would say is too cut out sweets and drink alot of water. Also cut out alot of heavy foods.

^^^That's true. But you can't really say to everyone to eat lots. Some are 13 years old and obese which they have to lose weight.

But in this case for a normal teen, eating a lot is better because you'll probably grow taller and not look as fat.

You shouldn't eat A LOT...but eat till you are full. I assume he is a healthy kid...he needs to have a variety of stuff and that includes even some junk.

your 16 and you go to college?

I was at college at 15. I live in scotland and we can leave school at 16 but i finished my last exams at 15 and was allowed to leave early if i went to college and now i,m doing my 2nd year at college. Thanks for the help yall.

I'm not here to give tips but(to the thread creator) how old and how big are you? Like height, weight, etc.


Look back and you will find my height and weight. I,m 6ft and 11 stone ( 154 pounds).