Can anyone out there help me with a strength training program. I am a boxer, and do not want to gain weight. Thanks for any help.
I’m not a trainer but I’ll try to help…
Work on form of lifts, often times strength can come from improving form.
Focus on the more important muscles (you know what they are better than I do). ex: the calves may be a good priority cuz they are small, will put on less weight if they put on any, and I assume they are very important for dancing like a butterfly (or is it floating?).
Do more speed, ballistic movements. strength can be gained very well from accelerating a light weight at max speed. Force is a most important component of strength gains, and speed can maximize force output.
Many renowned trainers say that low reps, high weight is the best for maximum strength and minimum growth. but I am predominately fast-twitch so I get big from low reps, high weight…and I give advice mainly from experience…
Don’t forget short sprints, clean and jerks, snatches, vertical jumps…
Good luck and mb someday you’ll kick Arturo Gatti’s ass!
Hope this helps, if I think of anything else I’ll post.
Read CW’s newest article, the article is about that very topic.
You need to provide us with more info so we can be specific in our responses: like your training age, age, strength numbers, weight class, ext., ext.
Heres a good exercise for boxing and your stomach that wont get you ripped but will make the stomach muscles hard.
Just do a regular crunch, hold it at the top and have someone in the begining drop a medicine ball on your stomach, as you get more advanced at doing this have them start throwing down the ball at your stomach.
The other but more advanced way is to have your legs straight up so you are making a 90 degree angle with your legs while your back is flat on the floor and have them throw or drop the ball at the lower part of the abs.
Its up to you if you want to flex your stomach muscles when the ball gets dropped. I hear some people say flex and others say no, find out what works for you.
Not really strength training but very good for the ab strength and taking a punch.
Check out Pavel Tsatsoulines site, he has information about lifting for strength without increases in size basically using just the deadlift and the press. These two hit the major muscles, and doesn’t take much time away from your skill training.
[quote]bolsaegato wrote:
Can anyone out there help me with a strength training program. I am a boxer, and do not want to gain weight. Thanks for any help.[/quote]
bolsaegato, check out dragondoor.com, the articles section, and it will give very specific workouts for boxers. I believe several of them involve kettlebells.
Nick
rope skipping is great for footwork! Check out coach Davies’ renegade rope training. I’m in martial arts, and what I like to do in preparing for tournaments is do timed sets along with energy system work. I do my timed sets with calisthenic exercises. I’ll start with a set of half the time that the round lasts. Usually, that’s 2 minutes, so my rounds are 1 minute. I work my way up to the length of the full round. I do the calisthenics in a circuit. Most of the time, I’ll pick only 5 exercises to do, and repeat the circuit twice, with a rest between circuits.
As for cardio, I like to train both long runs, and shorter sprints. About 3 times a week, I’ll run 4 km, and twice a week, I do runs of 100, 400, and 800 metres, to simulate the length of rounds (not necessarily 2 minutes - actually, it’s 2 minutes, or first to 5 points).
Hopefully that helped. We’d be able to help you a little better if you told us your weight class. I’m 140 lbs, but I fight with all weight classes, because I’m in the 15-17 year old class, and it’s not divided by divisions. Also, let us know what you consider your strengths and weaknesses (eg endurance, power, etc.)
I forgot to mention, because I thought this was obvious, but just in case… you should also attend your boxing training sessions as well, and build your plan according to your schedule.
[quote]bolsaegato wrote:
Can anyone out there help me with a strength training program. I am a boxer, and do not want to gain weight. Thanks for any help.[/quote]
Have you already read Mr Waterbury’s recent/current article? It is very basic-like and made up of good core exercises (not talking about ab and lower back kinda core, but core as in must have exercises in every cycled workout).
Working on your technique and strategy can also make your game stronger, weight training is secondary to tech.
I’m in MMA, and I’m considering buying Coach Staley’s martial arts training program, which also applies to boxing, or maybe even pay for his consultation service for a few months. WHy? Because even tho I lnow a lot about exercise in lifting, I know little about integrating it into training for a sport.
It also depends how serious you are I guess.
For any of you guys who take part in MMA buy the Grappler.
Since I had mine delivered 3weeks ago it has been in constant use by my fighters and they think it is a great bit of kit.
It can be used to simulate ground fighting,takedowns any move you can think of.
I think they cost $300 from Westside Barbell but it is money well invested.
One of the key things to prevent putting on weight whilst doing any sort of weight training is diet.
You can’t grow from nothing. If you are not eating more than your body requires you won’t put on any weight.
I box and grapple and I like Westside Barbell Training. I add oly lifts to the program because I like them for power developement. If you are concerned about training volumes then you might want to leave out alot of the accessory work but I’d definitely stick in as much core strengthening work as possible. This is very important for transferring power from prime movers to the core in rotation movements which is what all striking motions involve.
GPP stuff like sledgehammer work would be great for this purpose too and good for conditioning.
I like running intervals too but at the moment I quite like 400m repetitions for increasing lactic acid threshold.