Good weight routine for boxing

[HewJohnson]

What’s the most efficient weight lifting routine that correlated with boxing training?

Full body? Split?

Bout to start hitting the mitts consistently and I need to shed some weight but retain some strength and physique.

[HeadBodyBodyBody]

You are going to get a variety of answers on this, and there are lots of threads already
eg
//krikya360.com/forums/s...d.php?t=794756
//krikya360.com/forums/s...d.php?t=737213
//krikya360.com/forums/s...d.php?t=647754

The old school way is supposedly not to touch the weights at all

You have to ask yourself why you need to lift weights, and if it helps your boxing. So ultimately, you have to figure this out for yourself. Eubank Sr didn't do much weight training for example, and he was seen as a strong boxer

[PRINCEKOOL]

What’s the most efficient weight lifting routine that correlated with boxing training?

Full body? Split?

Bout to start hitting the mitts consistently and I need to shed some weight but retain some strength and physique.

You need to educate yourself.

Everyone is different, once you have educated yourself 'You can then devise your own training regimes, from your own empirical experiences.

But in general you don't want to be doing body building routines, as another poster has mentioned 'Compound lifts such as squat, dead-lift, pull ups, barbell bench press is useless a completely none functional exercise 'Dumbbell bench press, probably a better alternative'.

This used to be pretty much the only boxing website, dedicated to training 'Unfortunately the forum has been taken down, but Ross Enamait is attempting to do something similar on another platform'

[HewJohnson]

Fair enough.

Would you recommend that I focus on shedding off muscle/fat then via cardio?

Been training with my cousin who used to be an amateur and he says I’m too stiff, have too much muscle.
Especially since I’m a smaller frame guy. Excess mass isn’t optimal.

But at the same time there’s plenty of fellas who keep solid muscle mass and perform boxing regularly decent.

[AlexKid]

Nothing that results in muscle hypertrophy, nothing endurance/high rep related, just a maximum strength phase that adds only strength and little to no muscle. (before moving onto a power endurance phase which uses completely different tools to weights)

The main targets should be the hips, and then the legs in that order, then the back.

The rest of the body needs to work as part of a chain but these are the most important muscles the prime movers

(which is a very different opinion to a very famous world class strength coach) that prioritized the bench press as a prime mover oddly since you do not use the upper body at all for punching unless its the arm jab and most good jabs are not thrown like that anyway)

Its weird to see them doing plyometric push ups do they think explosive power comes from the chest or something? Seems to be a world of idiots (imo) the strength and conditioning world esp for boxing.

If you ever use even a remote amount of chest shoulder muscle for a punch (that isnt completely passive) you really mess your punching power up and cant punch well.

Thats just the tip of the r,etarded ice berg for "elite" world class, boxing strength and conditioning.

[AlexKid]

Heavyweights are a little different they can add more weight if they think it will be a tactical advantage , and a total body workout is fine for a beginning routine / the anatomical adaption phase

[HeadBodyBodyBody]

Fair enough.

Would you recommend that I focus on shedding off muscle/fat then via cardio?

Been training with my cousin who used to be an amateur and he says I’m too stiff, have too much muscle.
Especially since I’m a smaller frame guy. Excess mass isn’t optimal.

But at the same time there’s plenty of fellas who keep solid muscle mass and perform boxing regularly decent.

If you take a quick look at this page from GB boxing - - they incorporate weight training where "volume is low and the intensity is high"... the idea being to get maximal strength gains at minimal effort

A good takeaway from that webpage is that boxing performance is dependent on skill! Thus, most of your boxing training should revolve around refining skills

Now, I disagree with the idea of lifting heavy, and so do others. Where I have seen weights used in boxing gyms, it will tend to be something like picking up a bar and lifting it above your head, as-many-reps-as-possible for 1 round, as part of a circuit. Or maybe punching upwards with 5kg dumbells, again as part of a circuit. I have never seen heavy weights used as part of a boxing session, it would be something you do on your own time. I'd view lifting heavy as the cherry-on-top of an already good training program, but low priority overall. I'd rather practise my footwork, for instance. But then, I've never had problems with strength, nor have I competed at a high level

You're training to box, right, not boxing to train (if you get my meaning). So in my opinion, everything you do should simulate the things you need to be good at whilst boxing. Using this philosophy, strength-and-conditioning-wise, you'd work hard for 3 minutes, and rest for one, over and over. You say you want to retain strength and keep a good physique... I lost the part where these attributes relate to boxing precisely? Everything you do should relate to increasing your boxing performance. Stamina is most important here. If you are very strong but have no stamina, all I have to do is move around and wait until you gas. You get the picture.

But again, you have to figure it out for yourself. Nigel Been lifted weights I believe. You are gonna get a lot of different opinions on this

[OctoberRed]

If you take a quick look at this page from GB boxing - - they incorporate weight training where "volume is low and the intensity is high"... the idea being to get maximal strength gains at minimal effort

A good takeaway from that webpage is that boxing performance is dependent on skill! Thus, most of your boxing training should revolve around refining skills

Now, I disagree with the idea of lifting heavy, and so do others. Where I have seen weights used in boxing gyms, it will tend to be something like picking up a bar and lifting it above your head, as-many-reps-as-possible for 1 round, as part of a circuit. Or maybe punching upwards with 5kg dumbells, again as part of a circuit. I have never seen heavy weights used as part of a boxing session, it would be something you do on your own time. I'd view lifting heavy as the cherry-on-top of an already good training program, but low priority overall. I'd rather practise my footwork, for instance. But then, I've never had problems with strength, nor have I competed at a high level

You're training to box, right, not boxing to train (if you get my meaning). So in my opinion, everything you do should simulate the things you need to be good at whilst boxing. Using this philosophy, strength-and-conditioning-wise, you'd work hard for 3 minutes, and rest for one, over and over. You say you want to retain strength and keep a good physique... I lost the part where these attributes relate to boxing precisely? Everything you do should relate to increasing your boxing performance. Stamina is most important here. If you are very strong but have no stamina, all I have to do is move around and wait until you gas. You get the picture.

But again, you have to figure it out for yourself. Nigel Been lifted weights I believe. You are gonna get a lot of different opinions on this

A good page for reference.

[Jamesfranklin]

It all depends upon your personal fitness, while i did full body workout for training.

[alza1988]

Joe Calzaghe another boxer who didn't lift weights sure I read he thinks they slow speed .I've got a 15kg dumbell just man good for swings and snatches mixed up with bagwork and burpees .Rosstraining magic 50 hardest workout i've done in 10 yrs

15kg
5 dumbell snatches each arm
5 dumbell swings each arm
10 burpees
5 rounds
That was f-----g intense man took hiit to a new level