Relative Beginner asking some questions.

[Mattobox]

Hey guys, I've been boxing for 5 weeks but I've only been able to go once a week. From now onwards I can go 3 times a week, so it's a big improvement.

I have a few questions I want to ask you guys.

Firstly, How often do you do core work? I've been doing it 3 times a week but I've been considering doing it more often. I don't find my core really gets sore afterwards, but it definitely hurts (In a good way) while I'm doing the exercise so I'm pretty sure it's still effective.

Secondly, what gloves would you reccomend? I'm currently about 116lbs 5'5, but I'm planning on competing in featherweight at the lightest, so I will be bulking up a bit, meaning 16oz gloves. I don't want them to be very expensive, preferably no more than £25-£30, and I'd like it if they were traditional red. I'd also prefer it if they didn't have a big obnoxious logo on the middle of the glove.

Thirdly, what boxing training do you do when not at the gym? Is there anything more than Running, Shadowboxing, Skipping and Strength Training that I can do?

Finally, how do you build endurance in your shoulders? My body always seems to get tired at the shoulders first in sparring and my shoulders always tire out after about 40 seconds of solid skipping, so I know the endurance is lacking, but how do I increase it?

Additionally, how often do you strength train a week?

Thanks for any answers.

[HedonisticFrog]

To start with, just because a workout makes you sore doesn't mean that it's a good workout.

How often you train your core depends on the volume of core work per workout. I just do core work three times a week. You can spread out the same volume over a week or do it in one day, although higher frequency does increase strength faster.

I doubt you will find gloves without a brand on the back of the hand. 16oz is too big unless you want to get a lot bigger as well. The gloves linked below should be good, they're leather and meant for bag work which is what you'll be doing the most of. When you start sparring I'd get a separate pair of sparring gloves for that.

http://store.titleboxing.com/title-p...ather-sbg.html

For shoulder endurance I would recommend doing rounds of heavy bag work while making sure to keep your hands up. Make sure you keep the pace as fast as possible with good form to get the most out of it as well.

I strength train three times a week and do stronglifts 5x5 except with fewer sets.

[Fast Eddy]

IMO I have mixed feelings about weights and boxing; however, improving strength without the loss of speed, endurance, or flexibility, will enhance your performance. I believe that since your goal is to improve as a boxer, a 3-day-a-week circuit training routine might work best. The idea is to work a variety of muscle groups (free weights or machines) while walking or stationary bike between sets. Keep this up for 30 minutes or so.

[Rostov Papa]

Hey guys, I've been boxing for 5 weeks but I've only been able to go once a week. From now onwards I can go 3 times a week, so it's a big improvement.

I have a few questions I want to ask you guys.

Firstly, How often do you do core work? I've been doing it 3 times a week but I've been considering doing it more often. I don't find my core really gets sore afterwards, but it definitely hurts (In a good way) while I'm doing the exercise so I'm pretty sure it's still effective.

Secondly, what gloves would you reccomend? I'm currently about 116lbs 5'5, but I'm planning on competing in featherweight at the lightest, so I will be bulking up a bit, meaning 16oz gloves. I don't want them to be very expensive, preferably no more than £25-£30, and I'd like it if they were traditional red. I'd also prefer it if they didn't have a big obnoxious logo on the middle of the glove.

Thirdly, what boxing training do you do when not at the gym? Is there anything more than Running, Shadowboxing, Skipping and Strength Training that I can do?

Finally, how do you build endurance in your shoulders? My body always seems to get tired at the shoulders first in sparring and my shoulders always tire out after about 40 seconds of solid skipping, so I know the endurance is lacking, but how do I increase it?

Additionally, how often do you strength train a week?

Thanks for any answers.

I'd worker harder on your core fewer days a week, than less intense, and going more days a week. 2-3 times a week is good - just experiment with different exercises. Aim for weighed, heavier resistance using barbells, medicine balls, etc. behind your head. Decline the bench as far as it will go to get full range of motion. Make sure to also workout your lower back - this is often abandoned, but it's important for balance, and endurance, dexterity, etc.


You can't really go wrong with a good set of everlast gloves; you can get a solid pair around that price range. You want a different pair to spar with than you hit the heavy bag with.

I try to emphasize that strength training to increase muscular endurance is crucial in boxing. Old school methods are being replaced by implementing strength and weight training to improve muscle strength, endurance, and stamina. Increased resistance when doing boxing motions will help. Resistance bands are a good start - they make specialized ones for this very purpose. Holding dumbells, or wrist weights when shadow boxing. Another good exercise is to grab a bench press barbell and prop it in a corner. On the side facing you, add some weight, then grab it, and push up and out. This will help imitate the punching motion, while adding resistance that will help your with your shoulders.

Also good ole military press will help - alternate between using barbell and dumb bells, and sitting and standing. DOing pyramid sets (starting with lighter weights, and going heavier with each increasing set) will help. Take short rests between each set - no more than a minute, preferably less. So start out with a weight you can do 12-15 times, where you have to struggle pretty good to get the last 2-3 reps up. Then increase the weight, and aim for 8-10; then 4-6 reps. Something along these lines is a good starting place. Then, immediately after your last heavy set, reduce the weight by about 50% and do a burnout set (as many as you can do). This will really help you build muscle endurance for boxing.

There are so many different shoulder exercises you can do.

Also remember to change it up. After doing pyramid sets with a burnout set for a motnh or two, switch it up to heavy weight, and lower reps. Then after a month of that, go to 3-4 sets of 10-15 reps.


You should be good with implementing strength training 2-3 times a week, along with your 3 days of boxing training.

[Spartacus Sully]

Id recommend, push ups, pull ups, jump rope, medicine ball slams, tire slams, proper recovery, and enough daily protein intake for your shoulders.

there are every day activities too, with winter coming shoveling snow is a great exercise, chopping fire wood is another great thing for your shoulders.

swimming is another good thing for your shoulder

if you have an ab roller, that will also help with your shoulders.

more than that though, its important that you don't overdo it, you give your shoulders plenty of recovery time, and you are eating enough carbs and protein that your muscles can recover quickly.

[Rostov Papa]

Id recommend, push ups, pull ups, jump rope, medicine ball slams, tire slams, proper recovery, and enough daily protein intake for your shoulders.

there are every day activities too, with winter coming shoveling snow is a great exercise, chopping fire wood is another great thing for your shoulders.

swimming is another good thing for your shoulder

if you have an ab roller, that will also help with your shoulders.

more than that though, its important that you don't overdo it, you give your shoulders plenty of recovery time, and you are eating enough carbs and protein that your muscles can recover quickly.

This...

Muscles grow during rest and recovery time, not in the gym. So it's important to feed them with proper nutrients, and calories, and give them proper rest so the fibers and tissue can grow back stronger after you break them down.


You can never go wrong with body weight exercises also.


Working smarter does not necessarily mean working harder.

[Ray Corso]

5 weeks in the gym and your sparring? What are you working on in sparring?
With only 5 weeks in to training and your not in shape why are you sparring?

As for gloves at 126lbs you need 14oz. gloves.

[Mattobox]

It's not proper sparring, the opponents aren't allowed to hit back, so I guess it could be considered experience for me and defense training for the sparring partner.