I was following a powerlifting program,5x5, now moving onto the Candito 6-Week Program, but i recently joined a boxing gym and now my goals have changed i want to get good at boxing, develop strong punching power,speed,agility, just overall athleticism for boxing specific but i also want to lift heavy weights and build a good muscular physique.
Does anyone have a weightlifting program for boxing to build functional muscle or overall athleticism for boxing?
I would do Dan John’s “Easy Strength” in such a situation.
What’s that about? Does it help with boxing?
I would not have offered it as an option if I did not think it would be helpful 
My friend, in the last couple days you have asked:
The best athlete on the planet couldn’t do all that at once, and he’s busy counting his money rather than reading this site.
What do you actually want to do?
Haha my bad, just curious and stuff but currently and finally my goals are to train for boxing, get stronger on compounds, build functional muscle.Thing is i just love powerlifting whilst building muscle ( powerbuilding ) but i realize i can’t do these powerlifting programs or build uneccesary muscle as a boxer i think.
No worries! You can do it all, just not all right now. Sounds like you want to focus on your boxing practices with minimal lifting (Easy Strength above certainly fits the bill). Do you have a boxing coach?
This! It’s the biggest lesson for any trainee to learn. One, MAYBE 2 goals at a time, accomplish them, then table them and move on to the next.
Yeah, i now got a boxing coach and training 2 sessions per week following Dan John’s principles. Sorry for late reply!
I found this to be entertaining and interesting. Strength and conditioning specific stuff starts about 20 minutes in.
I’m pursuing olympic weightlifting and also recently added boxing, but I’m keeping the priority on weightlifting. I’m thinking it’s fine to pursue a couple things at once, but if time and energy become too limited (as they sometimes do when you have to hold down a day job plus family commitments), have a clear idea of which sport gets first claim to any free time. We’ll see how it goes…
Here’s a few points:
Your biggest risk factors are your shoulders. Boxing is inherently bad as most techniques abuse your shoulder joint, especially the straight punches. Counterbalancing the chronic posture problem (you should know what I’m speaking about) across the shoulder and scapular region takes both effort and attention. Basically, in addition to corrective exercises, mostly row-type stuff with precise technique you cannoy afford to stay in a hunched position for prolonged periods.
Do these after the primary exercise you should start your workout with: low rep weighted Chinups.
Next thing is the lower body question. Many champion boxers have little legs because you don’t need a lot of mass apart from the (relatively) modest requirements of agility and strength endurance. Honestly, thick quads would be a hindrance to a pro. From a health perspective, I’d say some exercise would be nice but it’s absolutely not needed since you are probably doing jogging (best), cycling (meh) or whatever it is your coach recommends. Bodyweight stuff is sufficient. As for the whole posterior chain, I’d say fo KB swings and maybe low rep Deadlifts in the off season. You want to strengthen your ass and the lower back.
So what about pressing? Pick one compound exercise you like best and do it in the most shoulder friendly way possible.
Supplemental work should be about forearm strength and bone hardening. Maybe traps and neck, too.
You probably doing abwork already in the gym.
Good training.