Weight training for boxing!!! HELP PLEASE

[Kiid Dynamite]

I want to get a bit stronger and defined but still stay around the 147lb limit.

Ive never done weights before but I want to give it a try

What kind of weight training exercises should I do to get defined and stronger

I want to build more of my calves as well,

Please fix me up a routine and just a side note, im only available to go to the local gym mon-fri

thanks

p.s: willing to give 15/20k and green

[rockymarciano1]

3 sets of 6 with a heavy weight for power
or 5 sets of 5
3 sets of 12 to 15 (low weight ,explosive)
for speed and endurance
close grip bench press is good
try to mimic the movements of punching
i know some famous fighters weight routines so just ask and i can post them (benn, jones jr, tyson, kostya tszu )

[TheNegation]

I'd recommend you workout on a 4 day split if you are only available to go 5 days a week.

So it should look like this

Monday- Max Effort Upper Body
Teusday-Dynamic Effort Lower Body
Wed-Rest
Thursday-Repetition Upper Body
Friday-Max Effort Lower Body.

Your diet will determine how "defined" and "lean" you are

My battery on my laptop is dying but when I get it recharged I'll put togther the workout for you.

[Chip2006uk]

Surely if you are looking to get stronger and more defined whilst not putting on any weight the best thing to do would be strength training? As in bodyweight excercises such as pushups, pullups, and situps that kind of thing?

[GhostFighter]

I remember some time ago someone claiming that anyone who's doing any kind of MA sport should always do high sets and many reps because its more beneficial.

[F A R L A P]

leg raises (1 foot or 2) are pretty good for building calves.

i do 10 mins of skipping then 3 sets of 50 couple of times a week.

(if there still to easy do one footers)

[Kiid Dynamite]

3 sets of 6 with a heavy weight for power
or 5 sets of 5
3 sets of 12 to 15 (low weight ,explosive)
for speed and endurance
close grip bench press is good
try to mimic the movements of punching
i know some famous fighters weight routines so just ask and i can post them (benn, jones jr, tyson, kostya tszu )

got any felix trinidad or oscar de la hoya?

[alza1988]

http://www.rosstraining.com/articles/strengthtraining.html

[doomer36]

Getting advice on here is great, but if you've never weight trained before I'd recommend just getting to a gym and have someone go through a plan with you. You really dont want to be half guessing what your doing and why your doing it. Bad form in boxing is one thing. Bad form whilst lifting weights is another..

[Richie-G]

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.