Weight training for boxing

[Ivansmamma]

Im considering taking up weight training in combination with my boxing training. Im planning to lift weights two times a week on days im not in the boxing gym. I currently weigh 135 pounds. My plan is to go down to maybe 128 punds to shed excess fat and then build myself up to about 133 pounds and stay at that weight with improved strenght and explosivness.

I would be thankfull for help constructing a weight training program with good excersices and the number of sets and reps that would give best the results.

[jazluvr]

I used to run a lot and work out at the ymca, strenght training on their machines 3 times a week. I had the instructor there put me on a routine after he evaluated where i was at and set a goal. Strenght training is different than just lifting weights.

It is preffered, because just lifting bulks you up, in addition to making you stronger, whereas, strenght training when you lift, you lift the weight fast, then let it down slow. This tears your muscle mass greater, then it rebuilds itself stronger, but not so much bigger.

So if you're really serious, i would do something like that, but a boxing gym trainer would be a better source of getting on a training program designed for boxers. I used to run in the woods with good running sneaks as opposed to the pavement, besides, the woods have hills you can run up to increase your endurance, (if you don't live in the city.)

i had to stop because of a spinal injury.

[alza1988]

Maybe this will help you
http://www.rosstraining.com/articles...htraining.html

Train the body as a unit, not a collection of small pieces
Focus most of your time around compound movements
Develop a strong core
Incorporate variety into your strength program
Do not limit yourself to one modality
Target multiple strength qualities
Steer clear of failure when training for pure strength
Never sacrifice skill and conditioning for strength work
Focus on quality over quantity
Keep strength workouts brief, 2 to 3 days per week

[Ivansmamma]

I used to run a lot and work out at the ymca, strenght training on their machines 3 times a week. I had the instructor there put me on a routine after he evaluated where i was at and set a goal. Strenght training is different than just lifting weights.

It is preffered, because just lifting bulks you up, in addition to making you stronger, whereas, strenght training when you lift, you lift the weight fast, then let it down slow. This tears your muscle mass greater, then it rebuilds itself stronger, but not so much bigger.

So if you're really serious, i would do something like that, but a boxing gym trainer would be a better source of getting on a training program designed for boxers. I used to run in the woods with good running sneaks as opposed to the pavement, besides, the woods have hills you can run up to increase your endurance, (if you don't live in the city.)

i had to stop because of a spinal injury.

Thanks for your answer. Im also gonna ask my boxing trainer what he recommends. I like to run outside to but it's cold weather here at least 4 months a year so during that time im gonna run on the threadmill.

[Ivansmamma]

Maybe this will help you
http://www.rosstraining.com/articles...htraining.html

Train the body as a unit, not a collection of small pieces
Focus most of your time around compound movements
Develop a strong core
Incorporate variety into your strength program
Do not limit yourself to one modality
Target multiple strength qualities
Steer clear of failure when training for pure strength
Never sacrifice skill and conditioning for strength work
Focus on quality over quantity
Keep strength workouts brief, 2 to 3 days per week

Thanks for the link. It seems to be a lot of information there. Im gonna read it through.

[jazluvr]

Thanks for your answer. Im also gonna ask my boxing trainer what he recommends. I like to run outside to but it's cold weather here at least 4 months a year so during that time im gonna run on the threadmill.

That's what i did in the winter. I ran 5 miles non-stop with an occasional incline on the treadmills. Yeah, if you just lift weights the regular way, you will put on more weight as you gain more muscle mass.

Strenght training, like i said, makes you stronger, w/o putting more weight on, in fact i lost weight doing it. Getting bulky doesn't really do much for boxers. Staying more toned and ripped is better. The instructor at the Y even calculated the fat-muscle ratio before i began the program. I never looked or felt better in my life. Did for about 4 years before the back gave out.

Good luck and have fun!

[AddiX]

If you can find someone who knows how to use Kettle bells or cords, those are pretty much the two strength training techniques that are taking over boxing right now.

Mostly all the workouts use your entire body, but there is pretty strong focus on your core, which is probably the most important area you want to strengthen.

Never neglect Legs either, and thats not including running.

[jazluvr]

Oh, one thing that the instructor stressed to me, was stretching and warming up before and after a run or workout. He said it was very important. I would walk for ten minutes before i break out into my run, after stretching, not to vigorously, but effectivley, sometimes even doing a few push-ups just for the hell of it.

I would guess the idea is to get your heart beating and your blood flowing before you start to stress your heart and other muscles, and expand your lungs . Everybody has their own routine. Best to have a pro evaluate you and set a goal, like I said. Then when you reach your goal, just set the bar further ahead.