Training Routine

[andrewcuff]

I've been a fan of boxing for a couple of years now and I'm thinking of going to my local Amateur Club this year. First off though, I want to build a decent level of strength and conditioning before I start. I did Muay Thai for about a year, but went travelling last summer and lost a significant amount of strength & size.

So I was wondering what you guys think of the routine I'm currently using. I'll weight train once a week doing:

5x5 Deadlifts
5x5 Clean & Press
5x5 Kettlebell Swings

and then train out in my local park twice a week doing:

Skipping (I'm up to 3 Rounds of 3 Mins so far)
Pullups (Ladder system, 1 pullup, rest 5 sec, 2 pullups, rest 5 sec, ...etc)
Plyometric Pushups

and abs twice as well

Dragon Flags
Plank
Russian Twists

I was wondering if there's any boxing trainers out there that could comment on this workout (I know there's no actual boxing specific stuff yet!), in terms of improving my conditions, strength, endurance, core, power etc.

Any feedback would be appreciated. Thanks

[dchampishere]

i boxed for 13 years and had over 200 am fights and i can tell you this dont worry about that stuff first. just get in the gym and learn how to box and the only way you learn how to box is to fight, and then you might realise what if anything extra you need to do to better yourself in the ring. i understand that you want to be prepared but boxing is the only way to get ready for boxing

[peewee1460]

^^^^^^^^^^^^^^^^^^

do what he said. end thread.

[andrewcuff]

Fair comment and I'll be starting boxing asap, but due to travel arrangements I can't start for a couple of months (my 'local' club isn't exactly 10 mins away). So I was wondering would this workout stand me in good stead for when I do start boxing properly. Obviously its better than being inactive for 2 months, but is there any area where it could be improved? Cheers

[them_apples]

Fair comment and I'll be starting boxing asap, but due to travel arrangements I can't start for a couple of months (my 'local' club isn't exactly 10 mins away). So I was wondering would this workout stand me in good stead for when I do start boxing properly. Obviously its better than being inactive for 2 months, but is there any area where it could be improved? Cheers

do more explosive exsersizes. I think that strength building exsersizes are underated so thats good you are doing that, but do more push ups (fast ones, not slow) and maybe buy some resistance bands.

Weights are good just don't bulk up. bulking up depends on you're diet. If you can get stronger without bulking up why not?

I'm not a boxing trainer, but i'm pretty sure most modern thinking athletes do that. Look at Pacquiao and Mayweather, they both use weights, both fast as fk.

[andrewcuff]

Thanks, I have some resistance bands. Maybe I'll add some explosive punches with them. I don't have much equipment: 3 different tension resistance bands, 1kg dumbells, 5kg dumbell, pullup bars.

the gym has some kettlebells and medicine balls though

[Danny Gunz]

you should focus on one specific muscle and work on it.. if you spread it out the results wont be as good but like everyone else said start your running and the best way to condition is just join the gym and do what your told

good luck

[Landon S]

I've been a fan of boxing for a couple of years now and I'm thinking of going to my local Amateur Club this year. First off though, I want to build a decent level of strength and conditioning before I start. I did Muay Thai for about a year, but went travelling last summer and lost a significant amount of strength & size.

So I was wondering what you guys think of the routine I'm currently using. I'll weight train once a week doing:

5x5 Deadlifts
5x5 Clean & Press
5x5 Kettlebell Swings

and then train out in my local park twice a week doing:

Skipping (I'm up to 3 Rounds of 3 Mins so far)
Pullups (Ladder system, 1 pullup, rest 5 sec, 2 pullups, rest 5 sec, ...etc)
Plyometric Pushups

and abs twice as well

Dragon Flags
Plank
Russian Twists

I was wondering if there's any boxing trainers out there that could comment on this workout (I know there's no actual boxing specific stuff yet!), in terms of improving my conditions, strength, endurance, core, power etc.

Any feedback would be appreciated. Thanks

I understand what your doing with your lifts but it would be better to split those up onto three days if you insist on doing them all. Do deadlifts monday, clean and presses wednesday and a dumbell swing ladder friday, or swap monday and wednesday.

Otherwise your doing 15 sets focusing on your lower back and the order is pretty bad as well. Your doing heavy deadlifts first and then you expect to be explosively cleaning a heavy barbell and pressing it overhead (your likely to arche your back since your fatigued as well) and then you want to do swings which are notorious for people doing them poorly when your back is already worn out from ten heavy sets. Your ab exercises also put stress on the lower back, I wouldnt do dragon flags on the same day you do your swings and deadlifts especially.

You picked some quality exercises to base your routine around but all of them together dont really work since there is crazy loading on your spine throughout the week and dragon flags will be dangerous on your back when its fatigued. Vary your exercises and dont put all your eggs in one basket.

[mkm88414]

good exercises, i would split them into different days and add assistance exercises to those main exercises (look up westside barbell for an idea on the idea)

id say theres not enough conditioning. i would do conditioning 3-4 times a week.

[andrewcuff]

Yeah I was wondering as well what sort of weight do you think I should aim for. Before I started weight training I weighed about 130, now I weigh ~170. My bodyfat is quite low and I've gained a lot of strength putting on weight. I'm 5'9.5" as well. My reach is about 68" I think. Thanks