Strength routine

[Lorenzo2015]

Hello I'm 14 years old boxer and I would appreciate if someone would help me by designing a strength routine I currently go boxing on mon'wed'fridays we don't really do any an strength training only cardio and technical work I only have a pull up bar on door and some 12kg dumbbells thanks in advance

[AddiX]

Most strength training programs are build for people who are focused on strength, not for boxing.

If that's something you want to do or get into I'd recommend looking into strong lifts 5x5. Great for beginner lifters, you will have to find someone to tech you technique though, unless your confident trying it on your own. .

I doubt you be able to fit in the full program with a hardcore boxing routine though, but you can give it a shot. I'd assume after a few weeks you would burn out.

Honestly at that age for a boxer, I'd recommend lots of push ups, pull ups, dips, burpees, cord work, and other more functional workouts.

But if you wanna give a pure strength training program a try, go for it.

[Lorenzo2015]

Help

Say if I did pushups,pull ups how many reps should I aim for and what about legs. And could you recommend me some core exercises thanks.

[Thank Me Later]

Hello I'm 14 years old boxer and I would appreciate if someone would help me by designing a strength routine I currently go boxing on mon'wed'fridays we don't really do any an strength training only cardio and technical work I only have a pull up bar on door and some 12kg dumbbells thanks in advance

This is something basic to start out with.

1. Jump Rope 100 Times
2. 20 burpees
3. 20 Body Squats
4. 20 Push Ups

Make sure you do them in correct form. No rest until the 4th step is completed. Rest 30 seconds and repeat 4 - 6 Rounds/Sets. It'll make you stronger and also improve endurance. If you don't know what a "burpee" is, look on YouTube.

I like doing interval training like this along with the boxing training. Conditions my body. Once this becomes easy, look up more advanced stuff on YouTube. You don't really need weights to become stronger. Don't worry too much about power. That'll come with proper technique and experience.

[Lorenzo2015]

Reply

Could I add in some pull ups i heard if you only do pushing exercises your posture will be messed up.

[Mr.MojoRisin']

6 sets of push ups
First set: 20-30 push ups
Second set: 20-30 diamond push ups
Third set: 20-30 clap push ups
repeat

core workout can vary. For me, leg raises have worked really well and improved my core endurance. 200 crunches broken down into 2 or 4 sets of 100 or 50. 4 sets of 50 leg raises.

Tricep dips: 2 sets of 50

pullups: wide grip 3 sets of as many as you can do.

[Thank Me Later]

Could I add in some pull ups i heard if you only do pushing exercises your posture will be messed up.

Pull ups are good. Do them correctly though with palms facing away from you, pinch your elbows down and towards the middle of your back. Start off easy like 10 - 12 reps, 3 sets. If that gets easy try increasing reps.

Lunges are good too. Start with 15 reps, 3 sets. If that gets easy use your dumb bells.

Exercising outside of boxing training isn't a bad idea. Long as you do everything in correct form and you eat healthy. You're young so your body will benefit from the exercise. It will put you in shape for sparring. Get your conditioning game up. High Intensity Interval Training, running, steps, suicides, etc. Cardio is a must for boxing. Endurance is #1. Everything else you gain from exercise is a bonus that helps out.

You should look up some ab exercises as well on YouTube. Do the core and then the sides. Start with 1 minute planks. Middle, then each side 1 minute each. When that gets easy, move on to harder planks or other ab exercises, there's a lot.

Your body/muscles need rest time to recover. Maybe work real hard 5 days and rest on the weekends or Sunday. Or do the other exercises on the days you don't do boxing. How hard do you work out on boxing days? Are you sparring?

[Lorenzo2015]

Reply

Well right now its summer so my boxing club is only on mondays . we have 3 days in the other seasons doe i don't know if this normal. I only started recently competion is only gonna start in October. we rarely spar right now my coach said were gonna be doing a lot of sparring in october competition starts at september.

I live in ireland

[AddiX]

When I boxed, after doing all my boxing stuff I would stregth train.

Pick 4 workouts.
Do all 4 workouts in a row, rest, and do this 4 times.

For instance:
push ups
Lunges
Pull ups wide
Planks
Rest

[ShoulderRoll]

Some good suggestions in this thread.

Keep things basic and simple with calisthenics, the magic ingredients are hard work and consistency.