Boxing Specific Strength And Conditioning

[KingDosia]

THERE ARE A LOT OF THREADS AROUND DISCUSSING THE TRAINING OF BOXERS. PROVES TO BE A CONTROVERSIAL SUBJECT. EVERYBODY HAS THERE OWN IDEA OF "HOW TO" ON THIS SUBJECT SOME CRY THAT THE NOSTALGIC TRAINING OF THE PRE 70'S FIGHTERS IS THE ONLY WAY TO GO ABOUT IT, WHILE OTHERS STAY ON THE SIDE OF SCIENCE'S EVER EVOLVING PERSUIT OF PERFECTION. I'M GONNA PUT MY HEAD ON THE CHOPPING BLOCK, SO TO SPEAK. LIST THE EXERSIZES I DO FOR STRENGTH AND CONDITIONING, AND HOPE TO HEAR SOME OF YOUR OWN ROUTINES AN THREORIES ON THE SUBJECT.

ROAD WORK

1. TO TO THREE MILE WARM UP JOG.
2. FULL SPRINTS. 10 X 3MIN SPINTS 1 MIN OF REST "WALK" BETWEEN RNDS
3. A MIX OF 50 METER SPRINTS AND PLYOMETRICS
a. 15-20 burpees - 50 meter sprints -jog to start - box hops/clap pushups -
50 meter sprint - 20 to 30 knee tucks or squat jumps - jog back
repeat process 4-6 times.
road work sessions are everyother day ie. mon, wed, fri. tue, thur, and sat i run 3 miles no work out sunday.

SKILLS TRAINING

1. SHADOW BOXING. 4-6 RNDS MY MAIN WARM UP TOOL
2. SPEED BAG. 4-6 RNDS
3. HEAVY BAG. USUALY 4-6 3 MIN RNDS - 6 TO 10 1 MIN RNDS "INTENSE"
4. SPARING. IF I CAN FIND AN APONENT 6-10 RNDS 3 TIMES A WEEK. VARIOUS DRILLS. ie defense only. ofense only. 50% power, full spar.
5. DOUBLE END BAG. 4-6 RNDS NOT BIG WITH THIS ONE OR THE SLIP BAG USE THEM TO FINE TUNE MY COMBO'S AND DEFENSE
6. PUNCH MITS. 3-6 RNDS DEPENDING ON SPAR TIME.
skills training is 5days a week

STENGTH AND CONDITIONING

a [U]weights

1. Barbell clean-grip deadlifts 6x15reps

2. Barbell clean pulls from floor 6x15reps

3. Barbell rack cleans 6x15 reps

5. squats 6x15-20 reps

6. lunges 6x15-20 each leg

7. bench press 4x6-10 reps

8. lat rows and pull down 4x6-10 reps

bconditioning

1. JUMP ROPE. 4-6 ROUNDS USE AS WARM UP FOR SKILLS TRAINING

2. PLYOMETRICS.

3. Stairs and sprints

4. Sledge hammer 3-min rnds 1 min rest switch power hands

5. Running hill 3/4 mile grad slop 1/2 is a pretty good grade sprint to top
USE WEIGHTED VEST FOR A LOT OF THESE INCLUDING HILLS

6. BAG LIFTS 100 LB BAG. AND TIRE THROWS I USE THE BIGGEST TIRE I CAN
FIND AND THROW AS FAST AS I CAN FOR ABOUT 3-5 MIN

7. 8lb MEDICINE BALL TOSS AGAINST A WALL FROM A PUNCHING POSITION
TO MIMICK THE PUNCHING MOTION.

ALL I HAVE TO ADD IS AN ASSLOAD OF AB WORK, I'M SURE EVERYBODY DOES THE SAME CRUNCHES AND SITUPS MED BALLS ETC.
LET ME KNOW WHAT YOU THINK. WHAT YOU DO AND WHERE I CAN IMPROVE MY ROUTINE. I WILL MENTION I DON'T DO EVERY EXERSIZE LISTED IN EACH CATAGORY EVERY TIME I WORK ON THAT CATAGORY. I MIX MY ROUTINE UP

I need to clarify one thing my w/l routine was entered wrong I do 6-15 reps sets no more than 3 ie 6 reps 3 sets for strength days 15 reps 3 sets for conditioning.
Thanks punchdrunk for your imput, I think I argued the wrong points. didn't realize what I had posted.