Two questions from beginner

[Alainz]

Hi, i joined a boxing class at september to get fit and learn some self defence.
So in class we pretty much do only cardio/aerobic excersises like shadow boxing, technique training, heavy bag,spar etc, but none bodyweight excercises or any resistance training at all.But id like to get more muscular so i am lifting bit weights after boxing class, im currently only doing rows and bench (2x a week)

1. Could someone give me routine that i could do after boxing?
Both weight lifting and calisthenics are good for me.

2. when sparring with someone, i find it hard to hit them with anything else but my jab, how do i get in range to hit hooks,cross etc?

thanks in advance

[Soju]

You're pretty new to be sparring so you're probably a mess. If you can land a jab you're already in range to throw the cross. Next session throw some one twos and ask your coach to have a look because you may not be extending correctly.


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[HedonisticFrog]

If you can't land anything besides a jab you're probably not closing the distance enough to be able to land them. The farther away you are the straighter your arm is at impact and the easier it is to block and dodge it.

For strength training use higher resistance and low reps since it won't lead to as much muscle soreness and will give you the most strength. You can use calisthenics for this as well, just find more difficult variations until you reach the end and have to add weight to it. 2x5 of pushups, front lever rows, dips, pullups, squats and abs two to three times a week is a good balanced strength training plan that won't impede your regular boxing drills.