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Whats a good workout routine??

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  • Whats a good workout routine??

    I have a question regarding the weight room workout side of boxing.....

    What would be a good workout with weights and how would the schedule go?
    What are some good exercises to do?

    Thanks!

  • #2
    Do 2 full-body workouts a week with heavy weights (5 reps or less) using compound moves (squats, deadlifts, benchpress, overhead presses, weighted pull-ups, etc). You keep the reps low to avoid adding unnecessary mass which can slow you down and to make you very strong for your weight. Keep the breaks longer so you can keep around your target reps. You dont want to be sore for boxing so dont overdo, keep it within your abilities.

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    • #3
      Wieghts are going to slow you down a bit, Tyson and Ali never used Weights for training.

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      • #4
        Yet Mayweather and Mosley does.

        I personally don't think weights will necessarily slow you down, as long as you train correctly. Do as Landon S said, IMO.

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        • #5
          look elsewhere if you want to find good advice.. the knowledge is limited in this forum.. seriously..

          dont do isolation movements.

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          • #6
            Originally posted by Queensdawg View Post
            look elsewhere if you want to find good advice.. the knowledge is limited in this forum.. seriously..

            dont do isolation movements.
            Sorry if you dont like the advice but it is very sound. But I will add it depends on your goals what you should be doing, but for most fighters what I suggested is what most need to be doing to improve. And knowledge on every forum is limited, everybody should do their own research so that they can intelligently decide what they need to improve and how to do it.

            btw wtf you diss my advice and then agree with me by saying "dont do isolation moves" when I suggested compound movements...

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            • #7
              Hes right, compound lifts are the best because they work more of your body. You wont gain weight unless you increase your calorie intake . You can lift and maintain your weight.

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              • #8
                think it's also important to keep in mind what your goals are.

                this year i've been following a book written by a cscs to use weights to help me get my bodyfat down and maybe get a little more strength in case i stay heavyweight.

                one aspect of fight conditioning is anaerobic endurance- your ability to keep up a high intensity without gassing & losing strength.

                one of the things my book has me doing - mostly as a fat burning tool, but also helps my fight conditioning is supersetting complexes using exercises that work the total body.

                Each exercise may have 10 reps, but i'm doing the exercises straight through without breaks, using my whole body. Keeping my rest breaks short between sets, my conditioning's been getting a lot better.

                My workout starts with larger supersets of light weight, and then goes to shorter supersets with much heavier weight.

                I'll start with something like 3 supersets, 10 reps per exercise (5 each side) of the following exercises (done straight through):
                twisting squat [w/15lb dbells]
                reaching lunge [15lb dbells]
                lateral lunge [15lb dbells]
                spidermans (like a mountain climber but feet out to the side)
                T pushups [15lb dbells] (pushup, but extend 1 arm to the ceiling at each "up")

                So at 10 reps per exercise, 50 total reps, each superset takes me at least a minute or two, and by the third runthrough (with under a minute break between each runthrough), my heart's really going.

                After that it's on to more strength type stuff: shorter supersets, with heavier weights that still hit endurance, still going 3 runthroughs of each superset, 10 reps per exercise, except lunges which are 10 each side, and a minute or less rest between runthroughs:

                superset 1:
                Squat Press Complex [35lb dbells] (picture a squat, going into an arm curl, into an over head press)
                Lat pulldowns [140lbs]

                superset 2:
                alternating lunges [35lb dbells]

                superset 3:
                dbell bench press [70lbs]
                dbell row [70lbs]

                Altogether it takes me around an hour with a minimal amount of rest and I'm usually pretty tired afterwards. The workout actually has more exercises that I add if i have time - like interval sessions: 15 second sprint, 30 second rest x 15 reps and core work. A lot of the added stuff assumes I don't do anything else though; and I actually cover a lot of it in my fighting training.

                This is just an example of a program that was put together using the book. The book takes a highly individualized process - finding your weakness, prioritizing your goals, and choosing exercises accordingly.

                So yah, you can use weights to build strength, build muscle, build endurance, and/or burn bodyfat; your goals will affect the type of workout you do.

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                • #9
                  ^ good advice too

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                  • #10
                    when did i disagree with your or any1s advice?

                    u mentioned the money compound exercises..

                    i agree with wut u posted except the bench.. theres no need for the bench press.. ive been here for a while, all the good posters dont come here anymore b/c its swarmed with ******ed posts.. ie, you should do bicep curls, and blah blah.. to get ripp its high reps with low weight..

                    its all bs..

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