Hello there t-men. I have recently decided that i want to get into boxing. what kind of lifting should i do for this sport. If there are any experienced fighters out there, could you tell me what kind of boxing specific traing i should do to become a better fighter.
To become a better boxer/fighter you need to box. Period. Be it sparring, using focus pads or heavy bag training. So, the focus now would be all that above and ring work. Hopefully you’ve begun training in a boxing gym - maybe you’re beginning work with a good boxing trainer? That should be the case. Cuz that’s what you need to do.
As for weight training, I would suggest a 2-day program. Consisting of explosive lifts. BUT, check out this site: renegadetraining.com This is Coach Davies' site and it will provide you with ideas for a good weight training program to enhance your boxing.
Basically, I would suggest any general strength program you like, just don’t make the mistake of only working ‘the punching muscles’. However, torso strength is key for a fighter, make sure you put a real emphasis on that area of your training. Remember, size allows you to hit harder and absorb more damage, but it costs you a bit of endurance. Don’t neglect the road and rope work.
I’ve been training in boxing and kickboxing for about 15 yrs now, i’m only 22, so i’m pretty experienced. Despite what many will say, the training should be concetrated mostly on 1. LEGS,HIPS etc.(all the power comes from here)2. SHOULDERS. And of course arms. I say stick to your workout, but go heavy on these certain parts. oh, yeah dont forget to tighten those abs-or you’ll be hurtin’.
another thing I make everyone do, that i train in boxing, is this: stand in front of a bag and whale on it for 3min. nonstop. work up to 12 rounds, with 30 second breaks. it seems hard but you’ll get there.
Thanks for the help guys. I appreciate it alot.
Its good to have strength, but without proper technique, it is worthless. Weight training should be secondary to your boxing training. As Patricia stated find a boxing gym and someone who will show you the ropes. Bag work, focus pad work, footwork, and sparring, are what you need right now. I am not a big fan of roadwork, and think that time on the road should be spent in the ring, but most boxing trainers are old school. You should get plenty of conditioning with your ring training and rope work. Once you have the skills then you can focus more on the weights. If you do feel the need to lift weights, stick to compound lifts, and limit your workouts to 2 days a week. Coach Davies is also an excellent resource for athletes looking for functional strength. Good luck.
Core rotation is important. Dont scrap crunches though as they help build that armour. As above legs & hips, watch (the old version of Iron Mike) Kettlebells would be invaluable. Start with general exercises and get progressively more specific. Traditionally boxing coaches are still old school and have limited resistance training knowlege (compared to some of us). Make sure to have balance between muscle groups.Coach Davies seems to be a popular knowlegable place to start, and compatible to what you will gain once you become more advanced.
I’m an NHB fighter out of phoenix, AZ. I also train fighters in weight training. I tend to use Bompa’s Periodization. Read a few of his books. Charles Staley wrote a good book on Martial Arts training titled The Science of Martial Arts Training. Educate your self and you will be unbeatable, as Paul Check likes to say knowledge is not power, applied knowledge is power. Buy the way, boxing is a Martial Art.