Boxing weight lifting workout for me

[SUGARSPANKY]

Does anyone nkow what a good weight lifting workout that would help me with boxing is for me? Im 6'4 about 310. I'm a super heavy who just decide3d to join a gym and hit the weights.

[Heckler]

This is what ive heard. Bench...Go five reps at about 80% of your max, do them explosively. According to Ross enamait anyway and hes pretty knowledgeable in regard to weight training applied to boxing... www.rossboxing.com. Don't waste your time doing bicep curls and tricep work... those are nightclub muscles and it won't help you much in the ring if you waste time making your arms look pretty. Do pushups and pullups, if you can do clap pushups... its all about explosive movements.

[Kayo]

stick to your compound movements and lift for strength not size i.e rep ranges like 5x5 and do exercises like Bench,Squat,Military Press,Dead Lifts,and Rows also do your bodyweight exercises like chin ups,pull ups and pushups and sit ups

[spinksjinx]

Three day workout, MWF or however you want to plan it. Space it out between every other day.
Monday

Squat-5x5
barbell incline bench press-5x5
pullup-5x5
weighted situp-8x3

Wednesday
Hang clean and press-5x5
deadlift-5x5
dip-5x5
side-lying external rotation-8x3

Friday
Front squat-5x5
dumbbell bench press-5x5
bent-over row-5x5
back extension-8x3

If you dont access to some equipment to do those exercises shoot me a pm on alternate exercises that are just as effective.

[FeelTheA-Force]

Does anyone nkow what a good weight lifting workout that would help me with boxing is for me? Im 6'4 about 310. I'm a super heavy who just decide3d to join a gym and hit the weights.

what a joke your names SPANKY hahahahaha

[NJFighter91]

Doing 5x5 is gonna slow you down. You're already big enough. Do something with Westside principles of a Strength and Dynamic day for Upper and Lower body. 5x5 is good for someone who is trying to gain lots of weight (jumping in weight classes)

[spinksjinx]

Doing 5x5 is gonna slow you down. You're already big enough. Do something with Westside principles of a Strength and Dynamic day for Upper and Lower body. 5x5 is good for someone who is trying to gain lots of weight (jumping in weight classes)

A key element in boxing is flexibility. To many reps and you will be stiff which is a common problem with boxing and weights.

With lifting weights you have to keep it short and sweet and not get overtrained as that can easily happen in boxing especially when using weights.

With that exercise it provides compound movements and help you develop where you need to without hurting yourself and leaves you plenty of room to get in training specifically to boxing exercises.

Never in my life have I seen fighters just lift weights and enter the ring and win world championships. Spend less time lifting and more on boxing.

[Smokin']

5x5 is good for someone who is trying to gain lots of weight (jumping in weight classes)

Uhhh....no it's not.

[NJFighter91]

A key element in boxing is flexibility. To many reps and you will be stiff which is a common problem with boxing and weights.

With lifting weights you have to keep it short and sweet and not get overtrained as that can easily happen in boxing especially when using weights.

With that exercise it provides compound movements and help you develop where you need to without hurting yourself and leaves you plenty of room to get in training specifically to boxing exercises.

Never in my life have I seen fighters just lift weights and enter the ring and win world championships. Spend less time lifting and more on boxing.

I feel you man and know what you're saying. I'm not saying this is what i do but "Spanky" said he needs a weight lifting routine and I gave him one.

Uhhh....no it's not.

Glenn Pendlay is one the biggest athlete producers in the world. And he uses this program with his athletes. A solid 5x5 can get you gains from 40-60 lbs. of muscle in about 6 months. And I've experienced this myself during football season.

Since "Spanky" doesn't need to gain lots of weight, he doesn't need a mass gaining routine. He could do fine with a Westside principle routine.

[PunchDrunk]

I feel you man and know what you're saying. I'm not saying this is what i do but "Spanky" said he needs a weight lifting routine and I gave him one.

Glenn Pendlay is one the biggest athlete producers in the world. And he uses this program with his athletes. A solid 5x5 can get you gains from 40-60 lbs. of muscle in about 6 months. And I've experienced this myself during football season.

Since "Spanky" doesn't need to gain lots of weight, he doesn't need a mass gaining routine. He could do fine with a Westside principle routine.

I agree that 5x5 CAN gain you mass, deending on the other variables, such as diet and the other training you're doing. If you're boxing a few times a week, and keeping the calories down it shouldn't be a problem though.
5x5 is okay for some of the time, but like all your other training, you'll need to change it up, depending on which training cycle you're in. I'd take it down to 3x5 and even 3x3 after a while, as you get closer to competition.
Good exercise selection by Spinksjinx though!

One final thing: Gain 40-60 lbs in six months doing 5x5??? That would take steroids, genetics and a little help from the Man above...