Originally posted by PunchDrunk
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fast twitch muscle fibres?
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Originally posted by Trrmo View PostCan you give an example of a general lifting routine/program you use for your boxers? (sorry if its posted elsewhere)
We do a lot of different stuff for explosiveness as well, light DB punching drills, med ball programs etc., during the season, to convert some of that gained strength to speed and explosiveness.
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Originally posted by PunchDrunk View PostSince none of my fighters are anywhere close to their strength potential, I use a very general one. Deadlifts, squats, bench and other pressing movements, pullups, rows and other pulling movements, DB snatches, cleans etc. Bang for your buck exercises. The set/rep scheme varies a lot, depending on the individual, and what time of the season, fights coming up etc. Right now we're doing a lot of stuff at 3sets of 8 reps to get a little muscle, and I'll go as low as 3 sets of 3 reps, even singles, at heavy weights when we get a little further along.
We do a lot of different stuff for explosiveness as well, light DB punching drills, med ball programs etc., during the season, to convert some of that gained strength to speed and explosiveness.
SO, I have started weight training two days a week.
One day - All about 6-8 reps x 4 sets -Bench press, shoulder press, triceps, chin-ups (chins to failure each time)
Second day - lunges 8 reps x 3 sets, Deadlifts 8 reps x 3 sets, Rows 8 reps x 3 sets, Squats 10-12 reps x 4 sets,
The other 4 days boxing training and one day off.
Does this sound okay, too little, too much? appreciate your advice!
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Eventually you should lift heavier, like 3 sets of 3, to really hit get to the strength part, but it looks okay I guess. Is your weight going up, down or staying in place? Do you feel like you can recover properly for your boxing training (a little sorenes once in a while is okay)? Are you improving your lifts? Those are the basic things that should give you a clue about how well your program is working for you. If either one of those factors become a problem, it's definitely time to change up your program. I'd recommend you do that program for 6-8 weeks, then do real easy work for one week, before you go lower reps/higher weight. (I'm assuming you don't have a fight around the corner, in which case this would be a whole different situation)
If you're at 74kg right now, making 72.6 shouldn't be a problem if you turn pro. You should be able to sweat that off in the final 24 hours before weigh in.
Well, if your fat percentage is 8 or lower, it might be a little difficult...
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Originally posted by PunchDrunk View PostEventually you should lift heavier, like 3 sets of 3, to really hit get to the strength part, but it looks okay I guess. Is your weight going up, down or staying in place? Do you feel like you can recover properly for your boxing training (a little sorenes once in a while is okay)? Are you improving your lifts? Those are the basic things that should give you a clue about how well your program is working for you. If either one of those factors become a problem, it's definitely time to change up your program. I'd recommend you do that program for 6-8 weeks, then do real easy work for one week, before you go lower reps/higher weight. (I'm assuming you don't have a fight around the corner, in which case this would be a whole different situation)
If you're at 74kg right now, making 72.6 shouldn't be a problem if you turn pro. You should be able to sweat that off in the final 24 hours before weigh in.
Well, if your fat percentage is 8 or lower, it might be a little difficult...
cheers
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Originally posted by Trrmo View Postits just hard with squats because I havent go a squat rack.
cheers
Or if your really ****ed when it comes to weights you can load a backpack full of weights or rocks and grab the heaviest db's you got. Ive got to do that since I'm equipmently impaired somewhat, I wear my weighted vest too. When its all said & done Ive got 230lbs on me. Theres always a way. Squats are the only exercise I have to do stupid stuff to manage thank god.
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Originally posted by Landon S View PostI assume you have a barbell. You can try hack squats. You hold the barbell tight under your ass and squat away. Hits the quads more but glutes less I found.
Or if your really ****ed when it comes to weights you can load a backpack full of weights or rocks and grab the heaviest db's you got. Ive got to do that since I'm equipmently impaired somewhat, I wear my weighted vest too. When its all said & done Ive got 230lbs on me. Theres always a way. Squats are the only exercise I have to do stupid stuff to manage thank god.
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