The Weightlifter's Boxing Routine...

[Ringo]

Alright all, I'd taken a hiatus from the boards for a week or so (doubt anyone noticed, really) and I did some thinking. A lot of guys who post around here are asking for good workout routines, and we always give mixed feedback about the best kind. Some of us are weightlifters, others are pure boxers, others are some kind of mix. Seems like a lot of people don't want to give up weightlifting, so I put my mind to work and came up with a 5 day lifting/boxing split. Here it is:

Day 1- Boxing:
1) Bike 20-25 mins, stationary bike
2) Lateral Dumbell Raise 3 sets x 12 reps
3) Weighted Punches 2 x 10 (per punch type)
4) Shadowboxing 3 rounds x 2mins 30sec
5) Crunches 4 x 15
6) Dumbell Oblique Twists 3 x 20
7) Jump Rope 3 rounds x 2mins

Day 2 - Chest/Legs
- Chest
1) Dumbell Incline Press 3 x 12, 10, 8
2) Barbell Flat Bench 3 x 12, 10, 8
3) Weighted Bar Dips 3 x 12
- Legs
1) Smith-Machine Squats 3 x 12, 10, 10
2) Leg Extensions 3 x 12
3) Dumbell Lunges 3 x 12

Day 3 - Boxing:
1) Bike 20-25 mins
2) Shadowboxing 3 rounds x 2mins 30sec
3) Speed Bag 3 rounds x 2mins
4) Heavy Bag 3 rounds x 2mins
5) Crunches 4 x 15
6) Jump Rope 3 rounds x 2mins
7) Shoulder Shrugs 2 x 20

Day 4 - Arms/Back:
- Arms
1) Tricep Extensions 3 x 10
2) V-Bar pushdowns 3 x 10
3) Bicep Superman Curls (machine) 3 x 10
4) Barbell Curls 3(4) x 10
- Back
1) Pullups 3 x 8
2) Seated Rows 3 x 10
3) Reverse crunches 3 x 12, 10, 10

Day 5 - Boxing:
1) Run 15-20 mins (treadmill)
2)Plyo-Box Jumps 4 x 10
3) Heavy Bag 3 rounds x 2mins
4) Lateral Dumbell Raise 3 x 12
5) Jump Rope 3 rounds x 2mins
6) Pushups 4 x 15
7) Crunches 4 x 15

Whew. That took a while. Now, hopefully some of the more experienced lifters or boxers can see the body-area synergy I went for, using 2 exercises on boxing days to exhaust certain muscle groups. I'll be putting myself on this in the next week or so, just have to get access to the bags and I should be good to go. Anyone that has suggestions or needs explanations, feel free to post. I'm going to work on a diet plan for the workout as well. Should be posted in the next few days. Stay loose.

[NJFighter91]

Try it and see how it goes. I personally wouldn't do that though

[PunchDrunk]

Argh! Sorry, but that is waaay to bodybuilding oriented. Curls and tricep extensions!? Multiple isolation exercises for specific "disco" muscles??
Smith machine squats?? Inferior to free weights, and actually more of an injury risk!
Way too many reps. That's hypertrophy training, not STRENGTH training.

All in all, this is exactly the kind of program that gives weights a bad name in boxing circles, because it is useless at best, harmful at worst. Sorry for the harsh critique, but this is my (qualified? you decide for yourself )opinion.

[GTL]

ringo is a pretty knowledgable poster.. the routine isn't bad.. i'd omit a few things tho

[PunchDrunk]

ringo is a pretty knowledgable poster.. the routine isn't bad.. i'd omit a few things tho

Yeah, he is one of the better posters on this board. Actually this is the first time I really have to disagree with him. But I REALLY don't think his routine is any good for boxing.

[GTL]

it all depends on what your going for..

for a boxer, no..
for a person who wants be physically fit and in shape.. its sufficient

[Exige Jr]

Just stick to plyometrics my man. My power has doubled since using a Royal Marines plyometrics training schedule, in the space of like 2-3 months.

[Kayo]

Smith Machine Squats are for Women and Imo legs should get their own day, and wheres the military press for shoulders

[phallus]

that routine needs more roadwork, 20 -25 minutes of running isn't enough.

[Ringo]

I was afraid it wouldn't be well recieved. I'll go back to the drawing board tomorrow and tune it up. Thanks for the critiques, all.

EDIT: PunchDrunk: Thanks for the compliment, first of all. And I was afraid that it'd be overly bodybuilding oriented. Reason being; I'm from a bodybuilding background. I'm going to revamp this for a secondary submission.