Can someone maybe give me a good weight training workout which i could do maybe 2-3 times a week which would help me with strength and aspects of boxing?
I am boxing regularly and do weights like bicep curl and bench press but i want to do a few more.
Thanks!
[quote]domKO wrote:
Can someone maybe give me a good weight training workout which i could do maybe 2-3 times a week which would help me with strength and aspects of boxing?
I am boxing regularly and do weights like bicep curl and bench press but i want to do a few more.
Thanks[/quote]
I can’t give you a program but noticed that you say you do bicep curls and bench press, here are some questions for ya and for anyone else who have inputs.
When you power punch, where do you get your power (I don’t mean in the technique sense since the answer would be the hips/body bluh bluh)? Granted punching is a “pushing” exercise and one would think that involves loads of chest and tris, but I want to suggest the notion that your traps/lats play a huge/if not bigger role in power punches. I am not a doctor or have any education in the human anatomy or anything… but from observation and years of training Thai Boxing myself, if you observe your power punch (we’ll assume it’s the right hand), your body torques such that your shoulders are not squared up with the object/opponent you are punching when you land. Your shoulder (in this case the right shoulder) would be leading your left. Therefore, the chest muscles are left out of the picture because they are meant for pulling things into/towards the centerline of your body. (When was the last time you punched someone hard with your strong hand and stayed square to him the whole time?) Provided that your power punch involves the torsion, I want to suggest that the muscles you should look into training are your shoulders, traps, and lats.
Yeah, so I rambled and didn’t answer your question at all and I may be WAY off track here but that’s my theory. I’d love it if ppl can prove/disprove it and set me straight.
So why not look into Olympic lifts? They are explosive, they involve heavy back and shoulders, and are just all around good exercise since they take it out of you aerobic wise too.
IronHell is right of course, lats play a huge part - you have to get those hands back. Just look at the body on most middle weight boxers. Also shoulder and scap stabalisation is very important. Lots of rotator cuff work, lower traps to keep those scaps from winging - especially as I assume you are from the US so you fight from a more hunched position.
Though i’m a PT I’ve never designed a programme for a boxer, I have done a bit however and I am sure the basics are the same i.e. the programme would depend on goals (weight class) , age, fitness levels, ability to recover (nutrition, stress levels, workload, sleep etc), time available etc.
I’m not in any way suggesting you should follow this but as an example of an EXTREME here is Lenox Lewis’ routine. Just keep in mind the moevement and rep ranges.
Also eep in mind that he got to eat the best food (5 times a day) and take power naps to aid recovery, doesn’t have to stress about the bills and picking the kids up from school and had the genetics for it etc. It was taken from just before his David Tua fight. For the Rahmen fight I think he may have emphasised doughnut element of the nutrition element a little more…
Another completely different one to look for is the a training profile of Evanda Holyfield. As you are aware he was brought up in weight very skilfully and no matter what stupidity he is up to now (i.e. not retiring!) had great conditioning and was able to put on weight. I think his conditioner was called Fred Hatefeild or something.
Anyway?
MONDAY
6AM
Roadword and Core
(No set number, go for burn)
Crunch
Pike Sit Up
Hanging Leg Raise
Medicine Ball Toss
Oblique Crunch
Hyperextention
MID DAY
Sparring
PM
Bagwork and drills
Chins 5x15
Dips 5x15
Neck
Neck machine
Shoulders
Dumbell (D/B) Over Head Press 5x15-25
D/B Lat Raise 3x15-20
D/B Front Raise 3x20x25
Rear Delt Raise 5x15-20
Emphasize rear delts to balance anterior and posterior shoulders
Lat
Straight Arm Cable pulldowns 3x15
Triceps and forearms
TUESDAY
AM
Roadwork
MID DAY
Sparring
ABS (as Monday)
Chins and dips (as Monday)
Neck
Neck machine
Powercleans 5x15-20
Legs
Seated and lying leg culrs 5x15-20 on each
Leg Extentions 5x15-20
PM (5ish)
Upper body as monday
FRIDAY
AM
Road work
MID DAY
Sparring
PM
Bag work
Tatal Body workout as per Wednesday
Sorry, my longest post ever…
Found the E Holyfield traing thing. Some very interesting stuff there.