Weight training for boxing!!! HELP PLEASE

[Otto-Alexander]

weight training routine

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.

[TheNegation]

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

[Landon S]

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

[Trrmo]

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

[alextheassassin]

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.