how does this strength training routine look?

[warriorsingh84']

I'm going to switch over to once a week strength training for boxing. Is this good? or should I add more??


squats 4 sets 4-6 reps
deadlifts 3 sets 4-6
1 arm dumbell press 3 sets 4-6
pullups atleast 40-50 as many sets
standing military press 3 sets 4-6
bent over barbell rows 3 sets 4-6

dips 2x6

finishing exercise: clean and press 3 sets 4-6

[PunchDrunk]

I'm going to switch over to once a week strength training for boxing. Is this good? or should I add more??


squats 4 sets 4-6 reps
deadlifts 3 sets 4-6
1 arm dumbell press 3 sets 4-6
pullups atleast 40-50 as many sets
standing military press 3 sets 4-6
bent over barbell rows 3 sets 4-6

dips 2x6

finishing exercise: clean and press 3 sets 4-6

Hey man, sorry I didn't answer your PM, I've been kinda busy lately....

That routine looks pretty okay. A few things:

1. Clean and press should be done FIRST. It's the most technical, and explosive exercise in your program. Therefore you need to do it first, when you're still fresh.

2. You have OADB press, military press and dips, as upper body pressing exercises. That's more than you need, IMO. The higher the workload, the more recovery is needed. Maybe you could split the program in two, and do two days a week?

Day 1: Clean and press, squats, OADB press, pullups. Throw in some ab and back work.
Day 2: Deadlifts, military press, bent over rows, and dips. Throw in some full contact twists.

Do that set/rep scheme for 4-6 weeks only, then change it up to 4x3 for a while.

[warriorsingh84']

Hey man, sorry I didn't answer your PM, I've been kinda busy lately....

That routine looks pretty okay. A few things:

1. Clean and press should be done FIRST. It's the most technical, and explosive exercise in your program. Therefore you need to do it first, when you're still fresh.

2. You have OADB press, military press and dips, as upper body pressing exercises. That's more than you need, IMO. The higher the workload, the more recovery is needed. Maybe you could split the program in two, and do two days a week?

Day 1: Clean and press, squats, OADB press, pullups. Throw in some ab and back work.
Day 2: Deadlifts, military press, bent over rows, and dips. Throw in some full contact twists.

Do that set/rep scheme for 4-6 weeks only, then change it up to 4x3 for a while.

No worries.Yeah I'll probably just do a 2 day split since the workout I posted seems pretty lengthy. Thanks!!