Best lifts

[bookTWB]

To get in shape for boxing, I dont want to be massive like a body builder but cut, slim..so whats the best set/rep range and what exercises should i be looking to do..more compounds than anything? how many days a week should i be lifting compared to running and other types of training? Thanks.

[SpeedKillz]

To get in shape for boxing, I dont want to be massive like a body builder but cut, slim..so whats the best set/rep range and what exercises should i be looking to do..more compounds than anything? how many days a week should i be lifting compared to running and other types of training? Thanks.

best thing u could do is use the search function. theres alot of different threads on the topic, with lots of different viewpoints and exercises and all kinds of ****. mix and match the info and choose one thats right for u. no one can give u a magical routine as one doesnt exist, but u can use the TONS of info from here to make ur own. good luck man.

[phallus]

To get in shape for boxing, I dont want to be massive like a body builder but cut, slim..so whats the best set/rep range and what exercises should i be looking to do..more compounds than anything? how many days a week should i be lifting compared to running and other types of training? Thanks.

u should do the clean and jerk son. compound lifts just make u strong they don't make u huge.

[batista]

Lift heavy and less reps with the fork.

[fraidycat]

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.

[batista]

I have tried time and time again to get my clean form right. God damn lol.

[SpeedKillz]

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.

that seems like alot of sets to. it doesnt hinder you lifting every other day in many sets like that?

i usually do like 3 sets of 2-4 for compound lifts, once, maybe twice a week...

[nedcmk1]

That sounds like a lot of sets to me also.


There is million answers to your question and more than half will work for you.


If you are looking for suggestions I would suggest maybe looking into getting a kettlebell and some Kettlebell Literature, I could hook you up with some of the books. Kettlebell is simple, pure hell, and works well.

[fraidycat]

that seems like alot of sets to. it doesnt hinder you lifting every other day in many sets like that?

i usually do like 3 sets of 2-4 for compound lifts, once, maybe twice a week...

For starters, I do power cleans instead of full cleans. Doing a long set of full cleans and then doing squats the same week is murder on your joints. All three of those lifts work different muscle groups and build power in different areas.

Eight sets is not much. I do it over 90 minutes, with rest breaks, some rope skipping, shadowboxing, lots of stretching, etc. (Also, I'm old, so it takes me about 15 minutes to warm up.) I don't use a very heavy weight; about 50% of my max, and the last couple of sets are always drop sets. I'm more interested in building coordination and endurance and using strict adherence to form than anything else. If I can still do a power clean with good form after 8 sets -- even though on the last couple of reps of the last set I may only have a pair of 25's on the bar -- then I know I've got the endurance to get through a fight without my form going to crap in the third.

It's what I said before: you will eventually run into someone who can outpunch or outbox you, but there is no excuse for not being able to out-endure the son of a *****. I run and I do long workouts. If I was trying to look like Verse I might do it your way, but that's not where I'm going with my training. Your mileage may vary.

[SpeedKillz]

For starters, I do power cleans instead of full cleans. Doing a long set of full cleans and then doing squats the same week is murder on your joints. All three of those lifts work different muscle groups and build power in different areas.

Eight sets is not much. I do it over 90 minutes, with rest breaks, some rope skipping, shadowboxing, lots of stretching, etc. (Also, I'm old, so it takes me about 15 minutes to warm up.) I don't use a very heavy weight; about 50% of my max, and the last couple of sets are always drop sets. I'm more interested in building coordination and endurance and using strict adherence to form than anything else. If I can still do a power clean with good form after 8 sets -- even though on the last couple of reps of the last set I may only have a pair of 25's on the bar -- then I know I've got the endurance to get through a fight without my form going to crap in the third.

It's what I said before: you will eventually run into someone who can outpunch or outbox you, but there is no excuse for not being able to out-endure the son of a *****. I run and I do long workouts. If I was trying to look like Verse I might do it your way, but that's not where I'm going with my training. Your mileage may vary.

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?