My fitness routine...

[Hearnsz]

Some trainer at the fitness gym made me a schedule when I told him I wanted to focus on endurance and explosive power. (cause that's what you should focus on for boxing right? along with technique ofc)
So this is the result:

Warmup
Treadmill 15min (till heartbeat 170)

Power As you can see by the "x3" I do this cirquit 3 times but at the last turn most reps/times have doubled
Chest Press 10sec x3
Flies 10sec x3
Reverse Flies 10sec x3
Shoulder Press 20rep x3
Lat Pulldown 25rep x3
Chin Up 15rep x3
Dips 10sec x3
Squat 20rep x3
Leg Press 35rep x3
then some dumbbell exercice where I lean horizontal and pull the dumbbell to my chest. 20rep x3

Switching
Squat, Rowing, Shoulder Press, Lunge, Dips: all 1minute

Abs
Don't need to specify here, I'm sure this is a good workout part.

Cardio
Bike or Treadmill or whatever 45-60min

All the exercices are on fitness machines with certain weight ofc. Are there important exercices that I should add, or are there some that I should cut?

Thanks in advance.

[aussieboxer2320]

that sounds like a good routine, if your boxing that will do you fairly well, the light weights are good, make sure you dont do heavy weights as theyre crap for boxin, but yeah looks good

[PunchDrunk]

that sounds like a good routine, if your boxing that will do you fairly well, the light weights are good, make sure you dont do heavy weights as theyre crap for boxin, but yeah looks good

Wrong. Light weights are a waste of time. If you want endurance in boxing, you're far better off doing something more specific to what goes on in the ring, like heavy bag, sparring etc., that's where you build your endurance.
Weights should be used for something they do better than anything else; STRENGTH. for strength, you need to go heavy. This is the same for ALL sports, boxing is no exception. A stronger athlete is a better athlete.

[Hearnsz]

Indeed I don't see how it would help to lift light weights for 10sec :S
But about the endurance, if Threadmill isn't good then why do all boxers run a few miles in the morning? Don't get me wrong, I have a heavybag at home that I practice on for about half an hour a day.

[aussieboxer2320]

1.i didnt say weights build endurance i just said light with high reps is better than heavy, 2. treadmill isnt a waste of time, (its treadmill not threadmill btw sorry if i sound like a smartass) vary your running, (sprinting, long distance jogging ,interval training etc....) to build good aerobic and anaerobic capacity (look any of those terms up if you dont know what they mean) 3. bodyweight exercises are better than any weights, ali, roy jones junior, sugar ray robinosn, ray leonard, roberto duran etc...none of these guys used weights, bodyweight exercises (push ups, sit ups, chin ups, various other things you can look up) are much more useful for boxing, all this training really depends on what style you employ, if you are a strong aggressive fighter work more on endurance and power than speed, if you are a counter puncher or a backfoot fighter, work more on speed, agility and reflexes/co ordination. If you are just starting boxing however then stick to those basics you are already doing (like learning to use different types of equipment, fitness, skills etc..)

[Hearnsz]

I'm about 178cm and weight 65kg, I'm tall for my weight I think because I'm taller than alot of my friends who are heavier...
1. Am I really tall for my weight or are my friends just short for their weight?
2. If I really am tall for my weight, what is the best technique I should use in the ring then? What options do I have then?

But what this thread was really about: are there any exercices that I should add to my workout or maybe cut some excessive workouts?

Btw Aussieboxer: I'm sure bodymass exercices are fine but I can't see how they are better than exercices on fitness "machines", as they can focus on muscles that bodymass exercices can't. Like reverse flies. Also you can add more weight. I'm sure there are various impressive boxers out there that used weighted exercices rather than bodyweight; but that's not the right way of judging.

At days I don't go to the fitness I just do 100 explosive pushups in sets of 10, 8 minutes of crunches/legraises, and hitting the heavybag for about 30minutes.

[Hearnsz]

Hey sorry to bump this but only one person has really looked closely into my routine I think and its risky to rely on that.

Could some experienced boxer or a trainer preferably comment my workout? Especially looking at my reps and sets and the kind of exercices. (Also notice that I follow a circuit so it's not like I rest a minute and train the same muscles straight away with the second/third set)
PunchDrunk, j? Or someone else experienced I don't know of yet?

Thanks in advance!

[Bobby Shaw]

that sounds like a good routine, if your boxing that will do you fairly well, the light weights are good, make sure you dont do heavy weights as theyre crap for boxin, but yeah looks good

Thats an old belief which isnt backed by scientific evidence.
If you are doing light weights you are wasting your time.The purpose of a workout is to do some work,you need to push yourself beyond limits and go as heavy as you can.

What you need to do is watch your diet.Ricky Hatton still does heavy weights but manages to lose weight and still be in shape.Floyd does weights but he is fast

[Hearnsz]

Yes I know I should do high weights and low reps... But please comment my exercices, the # reps, and the # sets!

[Bobby Shaw]

1.i didnt say weights build endurance i just said light with high reps is better than heavy, 2. treadmill isnt a waste of time, (its treadmill not threadmill btw sorry if i sound like a smartass) vary your running, (sprinting, long distance jogging ,interval training etc....) to build good aerobic and anaerobic capacity (look any of those terms up if you dont know what they mean) 3. bodyweight exercises are better than any weights, ali, roy jones junior, sugar ray robinosn, ray leonard, roberto duran etc...none of these guys used weights, bodyweight exercises (push ups, sit ups, chin ups, various other things you can look up) are much more useful for boxing, all this training really depends on what style you employ, if you are a strong aggressive fighter work more on endurance and power than speed, if you are a counter puncher or a backfoot fighter, work more on speed, agility and reflexes/co ordination. If you are just starting boxing however then stick to those basics you are already doing (like learning to use different types of equipment, fitness, skills etc..)

That was long back and training methods were good for that era.Other boxers are using weights nowadays without compromising theeir speed.I oce watched Holyfield's documentary when he was at his peak,he used to use weights so does Floyd and Ricky Hatton.

But then people are different