The Weightlifter's Boxing Routine...

[PunchDrunk]

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.

Hey, thanks for not ripping my head off for tearing into your routine! Just shows that your a class act!

[Ringo]

There'd be no point in getting upset because I wrote it up wrong. I'm not a boxing expert, and I'm entirely capable of being very, very wrong (as my girlfriend).

[fraidycat]

I just want to throw in what's been working for me on the weightlifting front. I, too, used to bodybuild.

I do one day of squats, one day of full cleans, and one day of deadlifts, skipping a day between each. I do 8 sets of 6-8 reps over about 90 minutes, with 3-5 minutes or so of skipping rope between sets. I pyramid down the last set, usually 10-12 reps until I'm just using the bar for the last rep and hitting failure.

No "disco muscle" exercises at all. Just big compound movements for strength and coordination, and keeping my heart rate up the whole time. NO REST except for the 30-60 seconds it takes me to walk from the squat cage to the cardio room.

On the days I was not lifting I'd go the boxing gym; our boxing gym typically has a 60-minute high-intensity cardio and strength conditioning program before beginning contact work.

I had to take a few weeks off from boxing due to work recently, but I've still been doing my roadwork and hitting the weightlifting gym (open 24 hours.) I boxed on Monday, as I found myself with a free evening. I found that my endurance has not been majorly affected, and my punching power is still excellent. ("Scary," to quote my sparring partner from Monday. ) I am rusty from lack of sparring, but from a physical standpoint, I am in excellent "boxing" condition. I am not "pretty" to look at -- I miss having a bodybuilder's physique, but a bodybuilder's physique doesn't help you box. What's important to me is that my weight is stable and my strength and coordination are, if anything, improved since my rep weights have increased since the previous time I boxed.

[phallus]

I just want to throw in what's been working for me on the weightlifting front. I, too, used to bodybuild.

I do one day of squats, one day of full cleans, and one day of deadlifts, skipping a day between each. I do 8 sets of 6-8 reps over about 90 minutes, with 3-5 minutes or so of skipping rope between sets. I pyramid down the last set, usually 10-12 reps until I'm just using the bar for the last rep and hitting failure.

No "disco muscle" exercises at all. Just big compound movements for strength and coordination, and keeping my heart rate up the whole time. NO REST except for the 30-60 seconds it takes me to walk from the squat cage to the cardio room.

On the days I was not lifting I'd go the boxing gym; our boxing gym typically has a 60-minute high-intensity cardio and strength conditioning program before beginning contact work.

I had to take a few weeks off from boxing due to work recently, but I've still been doing my roadwork and hitting the weightlifting gym (open 24 hours.) I boxed on Monday, as I found myself with a free evening. I found that my endurance has not been majorly affected, and my punching power is still excellent. ("Scary," to quote my sparring partner from Monday. ) I am rusty from lack of sparring, but from a physical standpoint, I am in excellent "boxing" condition. I am not "pretty" to look at -- I miss having a bodybuilder's physique, but a bodybuilder's physique doesn't help you box. What's important to me is that my weight is stable and my strength and coordination are, if anything, improved since my rep weights have increased since the previous time I boxed.

i used to do full cleans, they're one of the greatest compound muscle exercises ever, u get really strong but u don't get muscle bound...remember kids, how good u look doesn't matter in boxing, many times i've seen a soft, skinny looking boxer beat the **** out of a bodybuilder

[NJFighter91]

Olympic lifts are great but they're overrated as being the explsoive moves. I personally wouldn't do them because Olympic lifting is a sport and you're technique has to be perfect otherwise you can hurt yourself badly.

I had a chance to join a gym that's in the top 5 for olympic lifting gyms in the country back when I was into lifting, but it was too far away.

Basically, you need a good coach to help you out, otherwise, don't go too heavy on them.

[PunchDrunk]

Olympic lifts are great but they're overrated as being the explsoive moves. I personally wouldn't do them because Olympic lifting is a sport and you're technique has to be perfect otherwise you can hurt yourself badly.

I had a chance to join a gym that's in the top 5 for olympic lifting gyms in the country back when I was into lifting, but it was too far away.

Basically, you need a good coach to help you out, otherwise, don't go too heavy on them.

It's funny, because I could do them pretty much from day one. I train at this weightlifting gym, and I always get compliments from all the weightlifters on my technique. With my fighters it's about 50/50. Half of them seem to pick it up the same way, whereas the other half just don't seem to get it quite right. The ones who can do them, I let them, and the others, I let them do light ones for practice once in a while.

[NJFighter91]

That's good then since you know what you're doing. But most other coaches out there thinks if they just add some cleans, the athletes are gonna be more explosive.


I always wanted to Olympic Lift but the gym was far away and I'd need hundreds of dollars a month just for the bus...

But, I became in love with boxing instead

[PunchDrunk]

Olympic lifts are not lifesavers. I mostly do them because I think they make lifting weights more fun.