Best lifts

[batista]

If one wanted to try a routine similiar to fraidycats with Squats one day, deads next and powercleans the other day. What would eb a good replacement for cleans?

[fraidycat]

If one wanted to try a routine similiar to fraidycats with Squats one day, deads next and powercleans the other day. What would be a good replacement for cleans?

Maybe snatches or front high pulls. But really, nothing replaces the power clean. The beauty of the clean is that it is a damned hard exercise to do; it really is a coordination-builder more than anything else. IMO, every athlete should learn proper form on the power clean or full clean and work it into their exercise routine.

[fraidycat]

i see what your sayin fraidy. that makes perfect sense. what does ur lifting routine consist of, generally? jus cleans and squats and deads? i take it u lift 3 days a week then?

I do weighted crunches and dips, also, but I'm not as religious about them as I am about the compound lifts.

I lift 1, 2, or 3 days a week, depending how tired I am, how sore I am, how much sleep I've gotten, etc. I do one long session of weights every week no matter what, and it's usually squats.

The way it's been working for the past year or so, I'll hit the weights 3 days a week and box 3 days a week for a couple of months, then take a week completely off when I feel that I've plateau'd, and then maybe come back to it with just one day per week of lifts and maybe 2 days a week of boxing, and ultimately work back up to 6 days a week of working out altogether. In a perfect world I am doing the 3 days lifting / 3 days boxing when it comes time for a match, which is about every 4 months.

[SpeedKillz]

I do weighted crunches and dips, also, but I'm not as religious about them as I am about the compound lifts.

I lift 1, 2, or 3 days a week, depending how tired I am, how sore I am, how much sleep I've gotten, etc. I do one long session of weights every week no matter what, and it's usually squats.

The way it's been working for the past year or so, I'll hit the weights 3 days a week and box 3 days a week for a couple of months, then take a week completely off when I feel that I've plateau'd, and then maybe come back to it with just one day per week of lifts and maybe 2 days a week of boxing, and ultimately work back up to 6 days a week of working out altogether. In a perfect world I am doing the 3 days lifting / 3 days boxing when it comes time for a match, which is about every 4 months.

sounds like u know wut ur doing. this is what everyone should be reading here cuz peeps always be askin about the perfect routine and everything and im always tellin them u gotta experiment and find what works for ur body and ur work capacity and everything. wish they could all talk to u before askin those broad ass questions. good post my man, as usual!

[fraidycat]

sounds like u know wut ur doing. this is what everyone should be reading here cuz peeps always be askin about the perfect routine and everything and im always tellin them u gotta experiment and find what works for ur body and ur work capacity and everything. wish they could all talk to u before askin those broad ass questions. good post my man, as usual!

Thanks. Everyone seems to want a button they can push, or wants to know the "best routine," or ideally, that one exercise that will make them an awesome boxer, and as you know, it doesn't work that way. It takes just as long to learn about conditioning and weights as it does to box. The difference is, a lot of weightlifting and conditioning you CAN read about; the most up-to-date science is down in hard facts. You just need to figure out what works for you, as you said.

Thanks for letting me explain myself, bro.

[PunchDrunk]

3 exercises every athlete needs:

1.) Power cleans (not full cleans, and not clean and jerk)

2.) Squats

3.) Deadlifts

For an endurance athlete -- which a boxer is, like it or not -- you should do many reps, in many sets, with a weight that you can lift with perfect form. I do 6-8 sets of 6-8 reps, of one of the above exercises per day, every other day, when I'm training hard. On non-lifting days I box. Some weeks when I'm training harder at boxing, I'll do just one day per week of weights and make it a full 90-minute session of either power cleans or squats and then take days off to rest and heal. But then, I'm older than you are (37) and it takes me a lot longer to heal.

Power cleans build explosive power, balance, and coordination.

Squats are the best weightlifting exercise you can do, period. A properly-executed barbell squat works 75% of the muscles in your body, from your feet to your neck. Very much like a properly-executed punch.

Deadlifts build back strength, hand strength, and posture.

Learn to do these exercises right. Doing them wrong won't help you at all. There are tons of resources on the web and there are even instructional videos on Youtube and Google.

What's cool is, learning to do a proper power clean. Crank out 6 sets of these and watch the trainers at the gym come to YOU for advice.

Everything you've said is quite on point, except for the part I've put in bold.

I have to disagree with your reasoning. As I've said in the "Kessler training" thread, you have to make up your mind which parameter you want to train. Is it strength? Is it endurance? You can't really train both at the same time, not effectively, anyway. When you train for strength, you should focus on that, the endurance part comes into play with everything else you do as a boxer, even the technical training. You don't need to do that when you train for strength, in fact trying to do so, will limit the strength gaining effect of your strength training.

the best way to train all three parameters (skill, endurance, strength) is to figure which one you want to focus on in a given training. I would propose something like this:

Technical training - , mitts, sparring, misc. technical drills, heavy bag/shadowboxing(emphasis on correct execution)

Endurance training - running/sprinting, shadowboxing and heavybag (in this instance, emphasis is on getting the work done as intensely as possible), BW conditioning exercises, circuit training (can be done in different ways to target different aspects, but it is endurance training)

Strength - weights, bodyweight - done heavy, with emphasis on strength, low volume of work, so as to stimulate neural adaptations rather than muscular. Doing conditioning on top of this just takes away from your ability to produce the power needed to lift heavy

[nedcmk1]

If one wanted to try a routine similiar to fraidycats with Squats one day, deads next and powercleans the other day. What would eb a good replacement for cleans?

I would not do squats and deads on consecutive days over 30% max.

[nedcmk1]

If one wanted to try a routine similiar to fraidycats with Squats one day, deads next and powercleans the other day. What would eb a good replacement for cleans?

or has a free book called from the fround up which has some great info on form and beginning through advacned routines.