How would you align these exercises, for better results

[Edmo]

Push ups and pull ups both are my favorite exercises. These exercises help to build the chest and also give the strength to the muscles. This exercise are also useful for the triceps and biceps.

[IronBoxer]

I can't say I agree...I used to train full body workouts for years and then on the recommendation of a pro football player (a very strong a fast wide receiver) I switched things up and found I got much stronger almost immediately. I also can't see making much progress with only 2 days a week. Also...certain exercises like squats /deadlifts/powercleans...which are compound movements are to themselves a full body work out. But many people will have a different view on what is best...I can only comment on what has worked best for me.

You have to understand that football players need muscle mass, especially linebackers, to withstand the heavy impact when playing and since they do alot of conditioning during the season its very easy to lose mass, so they would benefit more from hypertrophy oriented workouts. Boxers on the other hand don't need so much muscle unless they're moving up a weight class. The sample workout I posted will increase your raw power without adding mass if you watch what you eat. Olympic lifts will also be beneficial but that's a different animal altogether. If your workout has yielded results then keep doing it. Just remember to utilize periodization.

thi is the kind of workout i like to do too. Only 3-4 exercises per workout and heavy weight. It gave me some great strenght gains.

except that i do bench press with dumbells and i replaced the over head press with weighted dips. I also might do some front squats after deadlifts on day 2 and some lunges after the squats on day 1

Check out Wendler's 5/3/1.

http://www.t-nation.com/free_online_..._pure_strength

[IronBoxer]

Push ups and pull ups both are my favorite exercises. These exercises help to build the chest and also give the strength to the muscles. This exercise are also useful for the triceps and biceps.

They are also personal favorites of mine as well. I always find it funny how some people scoff at them and claim they are useless and reason being is because they suck at them.

[OldMoney91]

Check out Wendler's 5/3/1.

http://www.t-nation.com/free_online_..._pure_strength

yea i have done a few cycles of the wendlers training. i also have done some 5x5 workouts and a few full body circuit training.

It got me to what i consider decent to good strength gains. My 1rep maxes are now 240lbs on bench press, 345lbs on squat and 455lbs on deadlift and i weigh 160lbs.

i suck when it comes to cardio and high repetition work though

[IronBoxer]

yea i have done a few cycles of the wendlers training. i also have done some 5x5 workouts and a few full body circuit training.

It got me to what i consider decent to good strength gains. My 1rep maxes are now 240lbs on bench press, 345lbs on squat and 455lbs on deadlift and i weigh 160lbs.

i suck when it comes to cardio and high repetition work though

When you devote alot of time to strength training with maximal loads your conditioning tends to lag behind. Add wind and/or hill sprints in between heavy workouts. Roadwork in the morning is a good thing as well.

[OldMoney91]

When you devote alot of time to strength training with maximal loads your conditioning tends to lag behind. Add wind and/or hill sprints in between heavy workouts. Roadwork in the morning is a good thing as well.

Yeah i was weight training for 3 years prior to boxing which i started this september. So i never seriously worked on conditionning.

How many hill sprints and what kind of distance you think i should aim for?
Also when you say roadwork would a 15 to 20 minute jog be fine?