Weight training routine

[welsh_rarebit]

Does anyone have and weight training routines that are more for boxers. I've always done bodybuilding routines even when I boxed 6 years ago but didn't find it very useful for boxing. I'm 6'2 96kg so I'll have to fight as a super heavy so I'm wanting to keep my size and strength up

[HeadBodyBodyBody]

i think compound movements can be beneficial, e.g. deadlift, squat, but only once, twice a week at the most

[tcbender]

My weight training routine for full body. I do it twice a week on non boxing days. Everything is superset ie go from one exercise to the next with no rest. I complete 3-4 sets of each and go up in weight each set (so start with the lowest weight you will do on the first set).

1 - A. Squat 6-10 reps B. Box Jump x 10
2 - A. Push Press 6-10 reps B. Neutral Grip Pullup to failure
3 - A. Lunge & Reverse Lunge 5 each leg forward and back B. Alternating box step up jump x 10
4 - A. Wide Grip Pull up to failure B. Wide Grip Lat Pull down 6-10 reps
5 - A. Leg Press 6-10 reps B. Calf Press 12-20 reps C. Alternating Single Depth Jumps x 10 each leg
6 - A. Bench Press (or incline bench press) B. Bodyweight Dips
7. - A. Power Cleans B. Deadlift

The goal is to be as explosive as possible on every rep. No rest inbetween exercise in a superset and little rest inbetween sets (ie go from exercise A to B with no break then after completing the superset take a 30second break and repeat).

[welsh_rarebit]

My weight training routine for full body. I do it twice a week on non boxing days. Everything is superset ie go from one exercise to the next with no rest. I complete 3-4 sets of each and go up in weight each set (so start with the lowest weight you will do on the first set).

1 - A. Squat 6-10 reps B. Box Jump x 10
2 - A. Push Press 6-10 reps B. Neutral Grip Pullup to failure
3 - A. Lunge & Reverse Lunge 5 each leg forward and back B. Alternating box step up jump x 10
4 - A. Wide Grip Pull up to failure B. Wide Grip Lat Pull down 6-10 reps
5 - A. Leg Press 6-10 reps B. Calf Press 12-20 reps C. Alternating Single Depth Jumps x 10 each leg
6 - A. Bench Press (or incline bench press) B. Bodyweight Dips
7. - A. Power Cleans B. Deadlift

The goal is to be as explosive as possible on every rep. No rest inbetween exercise in a superset and little rest inbetween sets (ie go from exercise A to B with no break then after completing the superset take a 30second break and repeat).

Thanks for the routine. A lot different to what I would usually do but like you said, it's about being explosive rather than size

[OctoberRed]

Thanks for the routine. A lot different to what I would usually do but like you said, it's about being explosive rather than size

That is a very good routine he provided.

[GelfSara]

Does anyone have and weight training routines that are more for boxers. I've always done bodybuilding routines even when I boxed 6 years ago but didn't find it very useful for boxing. I'm 6'2 96kg so I'll have to fight as a super heavy so I'm wanting to keep my size and strength up

I highly recommend you read Drew Baye's writings on the subject.

While overtraining is always undesirable, in a sport such as boxing, where the sport-specific training is so demanding, the need for brief, efficient and relatively infrequent strength training sessions is all the more important.