weights for boxing?

[scottmcty]

hi guys i do boxing mon wed and fri
but go to gym
tue and thur
what weight work out should i be doing for boxing?

as at moment i am doing chest and bis abs tues and back tris and abs thursday


can anyone give me some really good advice on what i should be doing to maintain my muscle get strengh for punches and build up my speed please
thanks
scott

[UpAndComin22]

Basically, you are doing the "beach routine" that most high school kids do at the gym to look decent at the beach. Although it doesn't really work with the chicken legs... That's besides the point. They also take up all the benches there.

You want strength considering you already have your endurance workouts set from boxing. I would start off with the basic lifts: Military press, dead lifts, and squats. You will build a great deal of strength from the basic compound lifts. All your power from the punch does not come from bicep curls. It comes from your legs, into your torso, and through the arms.

[Jack3d]

Focus on Olympic Lifts, Heavy Compound Lifts, with some Plyometrics and Calisthenics thrown in.

[scottmcty]

yeah i guess it is the beach work out i was doing as i have come from body building down to muscle and fitness now boxing,
just looking at work weights i can do to help
i was told that u should only train chest shoulders and legs is this true?

and what kind of weight and reps should i be looking to aim for was told for high reps etc.... what woudl be high like 20 plus?

anyone know any good websites on weight training for boxing and routines i could check out please

[FM3O]

After boxing for close to four years I recently started a weight routine. The poster making the high school kid beach body workout was really correct. From personal experience, squats and dead lifts had made the largest noticeable difference on my performance in the ring. It makes dipping under punches a breeze, and I have noticed an increase in power so definitely look into those two exercises.

[killsomething]

Pure strength workouts for boxing.

Heavy weight, low reps (2-8), long rest(1-2min), 3-5 sets (or more).

Basically take your top 5 lifts (deadlift, squat, bench, military press, Lat pulldown/weighted pullups) and do 5 sets of each with 2 minutes rest. Start with 8 reps and eventually decrease to 2. Always go to failure on the last set, and if you can do 2 more reps than you started with you can increase the weight next time (2-2-2-2-4=increase the weight by 5lb next workout).

You can get along fine with just the main lifts, but if you want to add some others feel free, but do them at 8 reps, 3 sets, 1min rest. Those 5 exercises should be plenty for you though.

Make sure you try to do each rep at max speed. As long as you're trying, you'll improve your explosiveness, regardless of how slow the weight actually moves.

[UpAndComin22]

yeah i guess it is the beach work out i was doing as i have come from body building down to muscle and fitness now boxing,
just looking at work weights i can do to help
i was told that u should only train chest shoulders and legs is this true?

and what kind of weight and reps should i be looking to aim for was told for high reps etc.... what woudl be high like 20 plus?

anyone know any good websites on weight training for boxing and routines i could check out please

Whoever said this could not be MORE wrong in EVERY single aspect of fitness. What is a body without a back? Deadlift is mainly lower back and also hamstrings depending on you do it. And if I had to pick 3 lifts that I had to do and those 3 only, dead lift would certainly be one. Pullups are essential too especially in boxing. I cannot fathom the fact that someone told you that.

[TKD1]

You should do complete body routine, remember that if you divide your routine for those days that you do weights all that you are doing is bodybouilding routine, and I am completely sure that it is not what are you looking for, I am not saying that bodybouilding routines are not good, dont take me wrong but I am sure that is not goal. For that reason I recommend you to talk to your Gym Instructor and ask for a complete body routine, they are usually composed from 8 to 12 different workouts.

[Rockin']

I remember back in my weight class in Highschool maxing out on squats at 340. I was fighting at 139 at the time. Boxing will get you some strong legs, I was squatting more than most of the football team and those guys outweighed me by a bunch. Skinny legs does not mean weak legs. I'd lap those guys too when running the mile on a 1/4 track. Football guys got nothin' on boxing guys.........Rockin'

[msagrain]

I take the mind of weights are bad for boxers.