Starting weight training for boxing-advice

[Suckmedry]

Ok, so I'm 16, 132lbs boxer, and I will have barbell with weights and a bench soon. So, what exercises with the barbell (the only one I know is benchpress) are good for boxing, how many sets/reps should I do, and how much weight should I start with. I have really very little clues about weight training, I'll be consulting my trainer too, but getting advice from here will be good.

Thanks.

[BrooklynBomber]

Squats, deadlifts, stiff leg dead lifts, military presses. All big compound movements.

Your rep scheme should be classic 5X5 since you are not gonna do that much weight anyway.

When you progress with weight, you can move to heavy triples and doubles.

[Spartacus Sully]

Ok, so I'm 16, 132lbs boxer, and I will have barbell with weights and a bench soon. So, what exercises with the barbell (the only one I know is benchpress) are good for boxing, how many sets/reps should I do, and how much weight should I start with. I have really very little clues about weight training, I'll be consulting my trainer too, but getting advice from here will be good.

Thanks.

get some weights and do shrugs thats about it.

maybe some uhhh like take a barbell or dumbells bring them up to your shoulders and punch straight out hold it there then bring em back in do that a few times, like a chest press i guess. works your minor pecs, the ones that give a more defined diagonal line from the ribs to the shoulder. you dont really want to do much bench pressing as this builds up your pec major muscle which your pec minor then has to drag with it when you jab and you get a more rounded pec near the shoulder. and then theres the sternal head of the pectoral muscle that naturally supanates the sternum as you work it reducing your range of motion in your shoulders for rolling and punching.

if you are going to do bench pressing ask your trainer how to work the clavical head of the pectoral major this is the one that attaches to your collar bone and does most the work if any when punching. i think elevated bench presses mainly work the clavical head but im not sure.

you want a chest like this with a tight line from ribs to shoulder



or this


not all bulky and rounded right below the shoulder like this

[cja07007]

I like to not focus on how many reps but go for a certain amount of time for as many as I can with lighter weight for boxing. Like I will go for 30 second straight with a exercise and do as many as I can. I can really feel the benefits of that and it is really boxing specific. You can break it down like this for each exercise. 3 sets. 30 seconds on 30 seconds break in between each. You can change it up with certain things and go 20 seconds with heaver weight and change up the rest time or what ever you feel gives you the best work out. also you may of seen this workout before but I use it a lot and it is really great for shoulder endurance.
Go to youtube and search Arm and Shoulder Conditioning for Boxing. Its a guy in a red shirt with an Australian accent. I cant post the link because I don't have enough posts.

[toehead]

Jeff fenech

[Spartacus Sully]

I like to not focus on how many reps but go for a certain amount of time for as many as I can with lighter weight for boxing. Like I will go for 30 second straight with a exercise and do as many as I can. I can really feel the benefits of that and it is really boxing specific. You can break it down like this for each exercise. 3 sets. 30 seconds on 30 seconds break in between each. You can change it up with certain things and go 20 seconds with heaver weight and change up the rest time or what ever you feel gives you the best work out. also you may of seen this workout before but I use it a lot and it is really great for shoulder endurance.
Go to youtube and search Arm and Shoulder Conditioning for Boxing. Its a guy in a red shirt with an Australian accent. I cant post the link because I don't have enough posts.

dont do this.

if your going to use weights you should use them for a specific purpose with a set amount of sets reps and stretch time between sets.

like high reps 20-30 at a moderate pace with slightly light weight 30-50% 1 rep max for 2-4 sets with a 1 min break would be for endurance

higher reps like 30-50 at a fast pace with a lighter weight 20-30% 1 rep max for 4-6 sets with a 1 min break between for speed

then your 5 reps 2-5 sets at 70-90% your 1 rep max with a 30 second to one min break between sets for a little hypertrophy and strength increase

then your 1-3 reps of 1-5 sets of 90-100% your 1 rep max with 1 min breaks inbetween for pure explosiveness ( increasing how many fibers you can activate when you use the muscle).

and allways stretch the muscles your working between sets

stay away from the 8-12 reps for 3 sets at 50-70% your 1 rep max, all youll be doing is building muscle with alittle bit of strength to go with it.

if you put enough effort into your boxing related activities (hitting the bag shadow boxing pad work sparring) that should more then condition you for the either 2 or 3 min rounds that there should be no reason what so ever for you to be running around a gym doing 10 jump squats then 10 push ups then 10 what ever else then 30 seconds on the bike or tred then repeat for 3 min intervals with 1 min breaks.

the only thing out side of boxing related activity id recommend 3 min sets of is sprinting cause sprinting for 3 mins straight repeatedly is f**king hard.

[Suckmedry]

Squats, deadlifts, stiff leg dead lifts, military presses. All big compound movements.

Your rep scheme should be classic 5X5 since you are not gonna do that much weight anyway.

When you progress with weight, you can move to heavy triples and doubles.

You sound legit.
Is bench press still good?

And how many different lifts should I be doing in one session?

[karategan]

Squats, deadlifts, bench, and military press are necessities. Compound movements are what you should be looking for. Aim for the 1-5 rep range for strength and explosiveness.

As for a specific routine, Starting Strength is a perfect routine and organizes these exercises well.

Workout A
Squats 3x5
Bench Press 3x5
Deadlifts 1x5

Workout B
Squats 3x5
Military Press 3x5
Power Cleans 5x3. If you don't have a coach to teach proper technique on these, substitute it with pendlay/bent over rows.

Do this 3 non-consecutive days of the week alternating workouts (Week 1 ABA, Week 2 BAB, etc.) Learning proper form on these exercises may take a while or you can learn them quickly. Depends on you.

http://forum.bodybuilding.com/showthread.php?t=998224

This has some sections on proper technique.

[BrooklynBomber]

You sound legit.
Is bench press still good?

And how many different lifts should I be doing in one session?

Bench press is good, but not as essential for boxing training as the exercises I mentioned.
I would also recomment doing lunges, but since you dont have dumbbells yet, it will be too complicated to do overhead bar lunges atthis point.


you should do maybe 3-4 different lifts per every training session, since you will also be boxing and you dont want to burn out your nervous system for the day

[BrooklynBomber]

Oh, and you wanna do exercises that will target roughly your whole body
For example:
Squats -- Legs
Bend Over Raws -- back
Military press -shoulders
in one training session