Boxing Strength Training

[BuakawBanchamek]

Hey guys,
so I'm looking to improve my strength routine.

I got 3-4 times a week boxing, all evening sessions. (Monday,Tuesday,Wednesday,Friday)
Besides that I like to do heavybag and double end bag training at home ( mostly sunday or saturday).

But my strength training doesnt look so good.

What would you recommend ?

1. When should I do my strength training (day), maybe 4 hours before boxing session or on a seperate day?

2. How often should I do it ( 2-3 times a week or even more?

3. Should I train my abs almost everyday?

4. Should I do days for different muscles groups or do a whole body type of workout when I workout?


Note that I do bodyweight workout or explosive sets with low weight.


I'd appreciate if you could give me some kind of plan to fill into my weekly timeplan( with the training+ school) my time is quite limited on school days.

[Mr.MojoRisin']

Full body every day that you box. I train 5 days per week and don't do any direct strength training other than ab work which I do the days I box. I find that just hitting the heavy bag gives me good strength. Do what works for you, I can only give you my experiences. Every time I used weight training and boxed, I felt slow and restricted. My jab suffered the most. I tried powerlifting, 5x5, hypertrophy, and endurance. For some reason it didn't work. Idk if that has happened to anyone else but for some reason it happened to me.

Also, your style affects what you should do as far as strength training. Slick fighters who rely on speed and finesse in general shouldn't do weight lifting, they could benefit a lot better from calisthenics. Brawlers or short stockier fighters who rely on getting on the inside could benefit from weight training. This is a general concept from my experiences, there will always be exceptions. Do what works for you.

[BuakawBanchamek]

Full body every day that you box. I train 5 days per week and don't do any direct strength training other than ab work which I do the days I box. I find that just hitting the heavy bag gives me good strength. Do what works for you, I can only give you my experiences. Every time I used weight training and boxed, I felt slow and restricted. My jab suffered the most. I tried powerlifting, 5x5, hypertrophy, and endurance. For some reason it didn't work. Idk if that has happened to anyone else but for some reason it happened to me.

Also, your style affects what you should do as far as strength training. Slick fighters who rely on speed and finesse in general shouldn't do weight lifting, they could benefit a lot better from calisthenics. Brawlers or short stockier fighters who rely on getting on the inside could benefit from weight training. This is a general concept from my experiences, there will always be exceptions. Do what works for you.

Thanks for sharing your experience!

But I don't do weightlifting such as Bench pressing or dead lift or whatever.

But more like circle training/ explosive training.

Which could look like your push ups in different variations ( clap for example), changing up rest time, intensity and frequency.

But would you say that you dont need to make an extra day for the circle/ strength training?

Since I'm not doing any type of muscle growth training I dont need 3-4 days of rest and could do it every day or two, right?

And also how does your strenght training look like? As I wanna do circle/ explosive training, training more that 30-40 minutes seem impossible.

[Mr.MojoRisin']

Thanks for sharing your experience!

But I don't do weightlifting such as Bench pressing or dead lift or whatever.

But more like circle training/ explosive training.

Which could look like your push ups in different variations ( clap for example), changing up rest time, intensity and frequency.

But would you say that you dont need to make an extra day for the circle/ strength training?

Since I'm not doing any type of muscle growth training I dont need 3-4 days of rest and could do it every day or two, right?

And also how does your strenght training look like? As I wanna do circle/ explosive training, training more that 30-40 minutes seem impossible.

Your training sounds pretty good. Variations like the clap push up are very good for boxing. Those types of exercises translate better to boxing.

You can strength train each day you box. So for example I have about an hour and a half to get everything done each day. I run 1.5-2 miles 3 days per week, I box 5 days per week with the weekends off. I start my workout with the roadwork then take 20 minutes rest followed by 3 rounds per exercise of shadow boxing, heavy bag, double end bag, except 2 rounds speed bag. With a total of 11 rounds. Sparring varies, the gym is only open 3 days per week because it is free for us inner city teens. Immediately after boxing I do 2 sets of 50 ab work.

I don't do any traditional strength training. I have always been naturally strong for my weight and I feel that I get stronger from hitting the bags. Not to sound full of myself but I consider myself to fight like Ray Robinson. I studied his style for a while and feel that it is the easiest for me. I have the same height, reach, and body type as him too. I hope to start fighting at 132 this summer as I have been too busy to participate in amateur bouts.

For you, take a break long enough to recover but stay warmed up at the end of your workout like 10-15 minutes then do what every calisthenics you think you need to. Like I said, for me personally I don't really need to do them but that doesn't apply to everyone.

I hope that answers your questions lol

[Facade]

1. There is no hard rule on this. Whatever allows you to progress. If you feel you are too drained for boxing I would pick a seperate day. If not, then you can do it earlier in the day as well. If you are a beginner (strength training wise), then it should not really give too much problems

2. two or three is fine. Again, focus on your progression not on all these technical things you read on the internet. All these things don't influence your strength gains directly, but are meant to optimize progress and should never be goals by themselves.

3. That is not necessary. Two or three times is fine as well.

4. Again this is not something you should concern yourself with. Different things work for different people. The measure to conclude if it 'works' however is again progression: are you able to consistently do more reps, add more weight, do more sets (whatever) to your workout? Focus on that question and find out what works for you. In my opinion and also from my own experience if you do a purely calisthenics approach you can do a whole body type work out.

If I were in your shoes, I would follow this plan:
push ups: 3 sets of 8-20 reps
pull ups: 4 sets of 1-20 reps
handstand push ups: 3 sets of 1-20 reps
squats: 3 sets of 1-20 reps.

Above are the core movements. When I say 8-20 reps I don't mean that you can just pick a number within that range. I mean that you should try to progress from being able to do 4 sets of 8 push ups to 4 sets of 20 push ups. The same goes for all the other exercises. Once you are able to do the upper part of the reps and sets of an exercise, you progress to a harder variant and start back at the bottom part of the reps and sets ranges. So for push ups, once you can do 4 sets of 20 reps you can do archer push ups or pseudo planche push ups and start at 4 sets of 8 reps. From there on you repeat the proces and you work your way up to 4 sets of 20 reps. Once you reach that point you can try to progress to one arm push ups or assisted one arm push ups. The same goes for all the other exercises. For handstand push ups this progression chart may help: https://s-media-cache-ak0.pinimg.com...a3c6e257c2.jpg
You will notice that abdominal work is missing. You can add this yourself if you want. However, without weights you have limited room to progress. You'll find that once you reach the harder exercises, like one arm push ups or handstand push ups, your core will get murdered anyway so in my eyes it isn't a vital aspect.

Hope this helps, and good luck.

[Boxfan83]

Hey guys,
so I'm looking to improve my strength routine.

I got 3-4 times a week boxing, all evening sessions. (Monday,Tuesday,Wednesday,Friday)
Besides that I like to do heavybag and double end bag training at home ( mostly sunday or saturday).

But my strength training doesnt look so good.

What would you recommend ?

1. When should I do my strength training (day), maybe 4 hours before boxing session or on a seperate day?

2. How often should I do it ( 2-3 times a week or even more?

3. Should I train my abs almost everyday?

4. Should I do days for different muscles groups or do a whole body type of workout when I workout?


Note that I do bodyweight workout or explosive sets with low weight.


I'd appreciate if you could give me some kind of plan to fill into my weekly timeplan( with the training+ school) my time is quite limited on school days.

When you say strength training, I am assuming you mean weights right? Well if you are going to mess with weights, I would suggest doing so on non boxing (technique) days, to give your muscles time to recover, fatigued muscles will take away from proper technique. I believe if you lift weights it should be HEAVY or go home BUT when it comes to weights, I really frown on boxers lifting upper body. Calisthenics & resistance bands along with wrist weights (no more than 5lbs preferably 3lbs) is all I recommend for upper body, but legs and core, go hard or go home lol! Heres my answers in order.

1. Like I said in the paragraph above, focus on your weight training on non boxing days. Doesnt mean you cant hit the bag(s) a little just make a primary focus on your strength and explosiveness. Itll eventually all come together.

2. It seems like you train technique 4days a week so that leaves 3 days open, Id suggest just that unless you really need a days rest. Just listen to your body, only you know you and whats to much.

3. I remember when I was in the Marines I was told on many occasions that Abs are the only muscle that you can workout everyday, IDK if theres a science behind it but from what I heard the answer is yes you can. Not to mention core training is just as important as roadwork and jumping rope when it comes to fighting.

4. Basically remember everytime you step into the gym for a boxing workout you are going to train every muscle in your body, but of course the way it forms and use of its form is on you and how you train it. Lanky muscle is always better than bulk muscle when fighting.

All and all Id separate strength and technique. Jump rope everyday, do roadwork (or swim if you are sore) on technique/longevity days. On strength/explosiveness days, lift heavy (legs), sprint fast, & push hard! Its all mental, trick your mind to thinking your technique days are easy days and dread the explosive days, itll make you appreciate your boxing classes more by thinking its an "EASY" day...

[MrMayhem]

Me coming from Mixed Martial Arts, I have to get my strength training in. I feel as though lifting and doing circuits give me an advantage over the guy who just hits the heavy bag. I usually do strength training 3-4 times a week, early as possible because my boxing training is at night. Split between HIIT training and plyometrics, to heavy lifting and Olympic style lifts( deads, bench, squats)