Starting weight training for boxing-advice

[Suckmedry]

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

I'll be getting dumbbells too. So how many lunges should I do? Also how long should I rest between sets? Sorry for the bombardment of questions but I want to make sure I do everything properly as I'm a serious fighter.

Ok thanks, makes sense.

[Suckmedry]

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.

Very useful, thankyou.

Technique always takes first importance I know, I pick up techniques quite fast in boxing so I should be able to pick up this quickly.

Also I was wondering how do I determine how much weight to use?

[SBleeder]

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.

When is a fighter supposed to train if he's lifting weights three days a week?

[karategan]

Forgot to ask, how much weight will you have access to?

Also I was wondering how do I determine how much weight to use?

For your first workout, just make some good estimates based on warm up sets. If it ends up being too easy, just increase it more next workout. Shouldn't be rushed.

As for rest times, you start your next set when your ready. For beginners, a good guideline 2-3 minutes. Once you start getting into heavier weights, you may need 4-5 minutes to recuperate for next set. For maximum strength and explosiveness, you should be near fully recovered for the next set.

When is a fighter supposed to train if he's lifting weights three days a week?

Lift on separate sessions (ex. lift in morning, boxing at night). If you can't, then it's up to you if it's worth it spending some time on lifting. Twice a week is fine, too.

[Suckmedry]

Forgot to ask, how much weight will you have access to?



For your first workout, just make some good estimates based on warm up sets. If it ends up being too easy, just increase it more next workout. Shouldn't be rushed.

As for rest times, you start your next set when your ready. For beginners, a good guideline 2-3 minutes. Once you start getting into heavier weights, you may need 4-5 minutes to recuperate for next set. For maximum strength and explosiveness, you should be near fully recovered for the next set.



Lift on separate sessions (ex. lift in morning, boxing at night). If you can't, then it's up to you if it's worth it spending some time on lifting. Twice a week is fine, too.

Ok thanks for the advice. I think I'll have access to about 60-80kg (132-178lbs) worth of weights to attach to the barbell

[karategan]

Ok thanks for the advice. I think I'll have access to about 60-80kg (132-178lbs) worth of weights to attach to the barbell

Rounding up to 180 lbs, you'll have access to 225 lbs total including the bar (assuming it's an olympic barbell). Those will last you 1-3 months so if you're still interested in strength training, you'll be needing to buy more soon.

[Suckmedry]

Cool thanks man.

[BrooklynBomber]

I'll be getting dumbbells too. So how many lunges should I do? Also how long should I rest between sets? Sorry for the bombardment of questions but I want to make sure I do everything properly as I'm a serious fighter.

Ok thanks, makes sense.

Do 10 for each leg. Your rest should perfectly be as little as possible, but since you are new, you should rest about 2-3 minutes between sets and then shorten that length to one.
Although, to be honest, if you had a really demanding set, you can take some time to recoup

[Suckmedry]

More advice needed guys.

So I only just got the stuff LOL. But yeah, I was wondering whether say my rep shceme is 5x5, should it be till failure, like should I be struggling to push the last rep out, or just ordinary pushing, like feeling the burn but not really struggling.

ThANKS.

[Suckmedry]

bump............