Boxing Specific Strength And Conditioning

[KingDosia]

THERE ARE A LOT OF THREADS AROUND DISCUSSING THE TRAINING OF BOXERS. PROVES TO BE A CONTROVERSIAL SUBJECT. EVERYBODY HAS THERE OWN IDEA OF "HOW TO" ON THIS SUBJECT SOME CRY THAT THE NOSTALGIC TRAINING OF THE PRE 70'S FIGHTERS IS THE ONLY WAY TO GO ABOUT IT, WHILE OTHERS STAY ON THE SIDE OF SCIENCE'S EVER EVOLVING PERSUIT OF PERFECTION. I'M GONNA PUT MY HEAD ON THE CHOPPING BLOCK, SO TO SPEAK. LIST THE EXERSIZES I DO FOR STRENGTH AND CONDITIONING, AND HOPE TO HEAR SOME OF YOUR OWN ROUTINES AN THREORIES ON THE SUBJECT.

ROAD WORK

1. TO TO THREE MILE WARM UP JOG.
2. FULL SPRINTS. 10 X 3MIN SPINTS 1 MIN OF REST "WALK" BETWEEN RNDS
3. A MIX OF 50 METER SPRINTS AND PLYOMETRICS
a. 15-20 burpees - 50 meter sprints -jog to start - box hops/clap pushups -
50 meter sprint - 20 to 30 knee tucks or squat jumps - jog back
repeat process 4-6 times.
road work sessions are everyother day ie. mon, wed, fri. tue, thur, and sat i run 3 miles no work out sunday.

SKILLS TRAINING

1. SHADOW BOXING. 4-6 RNDS MY MAIN WARM UP TOOL
2. SPEED BAG. 4-6 RNDS
3. HEAVY BAG. USUALY 4-6 3 MIN RNDS - 6 TO 10 1 MIN RNDS "INTENSE"
4. SPARING. IF I CAN FIND AN APONENT 6-10 RNDS 3 TIMES A WEEK. VARIOUS DRILLS. ie defense only. ofense only. 50% power, full spar.
5. DOUBLE END BAG. 4-6 RNDS NOT BIG WITH THIS ONE OR THE SLIP BAG USE THEM TO FINE TUNE MY COMBO'S AND DEFENSE
6. PUNCH MITS. 3-6 RNDS DEPENDING ON SPAR TIME.
skills training is 5days a week

STENGTH AND CONDITIONING

a [U]weights

1. Barbell clean-grip deadlifts 6x15reps

2. Barbell clean pulls from floor 6x15reps

3. Barbell rack cleans 6x15 reps

5. squats 6x15-20 reps

6. lunges 6x15-20 each leg

7. bench press 4x6-10 reps

8. lat rows and pull down 4x6-10 reps

bconditioning

1. JUMP ROPE. 4-6 ROUNDS USE AS WARM UP FOR SKILLS TRAINING

2. PLYOMETRICS.

3. Stairs and sprints

4. Sledge hammer 3-min rnds 1 min rest switch power hands

5. Running hill 3/4 mile grad slop 1/2 is a pretty good grade sprint to top
USE WEIGHTED VEST FOR A LOT OF THESE INCLUDING HILLS

6. BAG LIFTS 100 LB BAG. AND TIRE THROWS I USE THE BIGGEST TIRE I CAN
FIND AND THROW AS FAST AS I CAN FOR ABOUT 3-5 MIN

7. 8lb MEDICINE BALL TOSS AGAINST A WALL FROM A PUNCHING POSITION
TO MIMICK THE PUNCHING MOTION.

ALL I HAVE TO ADD IS AN ASSLOAD OF AB WORK, I'M SURE EVERYBODY DOES THE SAME CRUNCHES AND SITUPS MED BALLS ETC.
LET ME KNOW WHAT YOU THINK. WHAT YOU DO AND WHERE I CAN IMPROVE MY ROUTINE. I WILL MENTION I DON'T DO EVERY EXERSIZE LISTED IN EACH CATAGORY EVERY TIME I WORK ON THAT CATAGORY. I MIX MY ROUTINE UP

[fraidycat]

Roadwork 60 minutes, 4:30-5:30 AM, 6 days/ week:

- Stairs. Running stairs, walking stairs. Not stopping no matter what for 60 minutes.

Roadwork #2 Lunchtime, 45 minutes, 3-4 days/week:

- 4-5 mile run. Trails, mild hills. No pavement.

Boxing 90-120 minutes, every other evening:

As directed by trainers:
- 60 minutes cardio -- skills, drills, bagwork, ropework
- 30-60 minutes light/med sparring & contact drills

Weightlifting 60-90 minutes, every other evening:

- Power Cleans 6-8 sets of 6-8 reps

(no longer doing Full Cleans; when doing Full Cleans coupled with Squats the same week, my knees were giving me trouble) :

OR

- Squats: 6-8 sets of 6-8 reps

OR

- Deadlifts: 6-8 sets of 6-8 reps

Diet is simple: Lowfat, no sugar, tons of water, no processed food. No beer, no soda, no processed juice. (I own a juicer.)

[PunchDrunk]

Too many reps and sets with the weights guys. That is too much workload.

I mean, 6x15 reps?? That's not really targetting your strength at all.

Even 6-8 sets of 6-8 reps is way too much. You're closer to targetting strength, but the amount of sets is excessive. Especially for the big lifts.

Power clean is an explosive movement. If you're doing 6-8 reps, while remaining explosive AND maintaining proper technique, the weight will have to be too low.

For cleans, I'd never go higher than 4 reps for worksets.

Deadlifts, Bench and squat, cycle between singles, to 6 reps. I wouldn't do more than 25 reps, all sets combined. The extra recovery time needed if you go much higher than that, just isn't worth it. You don't need to do more than 5x5 or 4-6x3 or 15 singles to gain strength.

[fraidycat]

I find that taking my time and doing controlled, form-intensive reps is quite beneficial. I pyramid down my weights as the sets progress, and concentrate on form. I believe that the benefits of compound exercises, for a competitive athlete, lie in conditioning the muscles to work in sync, not in making them huge. By doing 6-8 sets over 60-90 minutes, with lots of stretching and recuperation between sets (or skipping rope, or taking 5 minutes on the treadmill, etc.), I believe that I'm conditioning my muscles to work in concert. So far I haven't had any ill effects -- other than the aforementioned knee problem from doing full cleans and squats -- and my boxing is much more solid for it. If I was cranking out 8 sets in half an hour, back-to-back, yes; I'd be killing myself in the gym. I'd also be too sore to walk the next day, much less spar.

[KingDosia]

Too many reps and sets with the weights guys. That is too much workload.

I mean, 6x15 reps?? That's not really targetting your strength at all.

Even 6-8 sets of 6-8 reps is way too much. You're closer to targetting strength, but the amount of sets is excessive. Especially for the big lifts.

Power clean is an explosive movement. If you're doing 6-8 reps, while remaining explosive AND maintaining proper technique, the weight will have to be too low.

For cleans, I'd never go higher than 4 reps for worksets.

Deadlifts, Bench and squat, cycle between singles, to 6 reps. I wouldn't do more than 25 reps, all sets combined. The extra recovery time needed if you go much higher than that, just isn't worth it. You don't need to do more than 5x5 or 4-6x3 or 15 singles to gain strength.

MY WEIGHT TRAINING ROUTINE IS MORE TO ACCOMODATE MY CONDITIONING. I DO ALTERNATE BETWEEN A MAX STRENGTH AND CONDITIONING VARYING THE REPS/SET AND AMOUNT OF WEIGHT.
IT'S FUNNY YOU SAY SOMTHING ABOUT THE WEIGHTS I'VE HAD SEVERAL TRAINERS PRAISE MY WORK ETHIC IN THE WEIGHT ROOM
I WAS MORE CONCERNED ABOUT THE CONDITIONING. HMM.
THANKS FOR THE INFO

[PunchDrunk]

I find that taking my time and doing controlled, form-intensive reps is quite beneficial. I pyramid down my weights as the sets progress, and concentrate on form. I believe that the benefits of compound exercises, for a competitive athlete, lie in conditioning the muscles to work in sync, not in making them huge. By doing 6-8 sets over 60-90 minutes, with lots of stretching and recuperation between sets (or skipping rope, or taking 5 minutes on the treadmill, etc.), I believe that I'm conditioning my muscles to work in concert. So far I haven't had any ill effects -- other than the aforementioned knee problem from doing full cleans and squats -- and my boxing is much more solid for it. If I was cranking out 8 sets in half an hour, back-to-back, yes; I'd be killing myself in the gym. I'd also be too sore to walk the next day, much less spar.

Oh, so you ONLY do ONE of the exercises per workout? Then it wouldn't be overkill on the sets, I guess. I'm not saying what you're doing is bad (especially not if it's only one exercise), but that doesn't mean it couldn't be better.

Fewer sets, fewer reps (cycled, though) and a few more exercises would be the better way to go, IMO.

Oh, and I would actually advise you to lay off the stretching before and during your workout, as it can actually affect your strength to the point of losing up to 20% (!) of your strength. Sounds wild, but it's true.
Instead, just do a light warmup on the exercise, with a very light weight (like just the bar), with a full ROM.

[PunchDrunk]

MY WEIGHT TRAINING ROUTINE IS MORE TO ACCOMODATE MY CONDITIONING. I DO ALTERNATE BETWEEN A MAX STRENGTH AND CONDITIONING VARYING THE REPS/SET AND AMOUNT OF WEIGHT.
IT'S FUNNY YOU SAY SOMTHING ABOUT THE WEIGHTS I'VE HAD SEVERAL TRAINERS PRAISE MY WORK ETHIC IN THE WEIGHT ROOM
I WAS MORE CONCERNED ABOUT THE CONDITIONING. HMM.
THANKS FOR THE INFO

In that case, I quite frankly think there's better, more specific ways to work on your conditioning. Whether it's for strength or boxing conditioning, that weight-session is pretty much a waste of time IMO, sorry to say. For strength, you need heavier weight, fewer set/reps. for conditioning, you could do more specific things for power endurance, like heavy bag work with weights (1-2 lbs.) on your wrists, or medicine ball throws mimicking the different punches, against a wall at, say, 30/30 or 20/10 intervals.
I use these (and more) with my fighters with some seriously amazing results.

[KingDosia]

In that case, I quite frankly think there's better, more specific ways to work on your conditioning. Whether it's for strength or boxing conditioning, that weight-session is pretty much a waste of time IMO, sorry to say. For strength, you need heavier weight, fewer set/reps. for conditioning, you could do more specific things for power endurance, like heavy bag work with weights (1-2 lbs.) on your wrists, or medicine ball throws mimicking the different punches, against a wall at, say, 30/30 or 20/10 intervals.
I use these (and more) with my fighters with some seriously amazing results.

I'm already doing the medicine ball throws if you read the post. and I do modigy the routine for max strength. like you said fewer reps more weight.
I feel a great increase in my start strength. (speed) and my power has always been impressive. I'll take into consideration what you say, but it's working.

[1_Punch_KO]

OHH LOOK AT ME TYPING IN ALL ****ING CAPS...DOESNT IT ANNOY THE **** OUT OF YOU??I AM SO COOL LOL LAWLS....


.....


Had to put that.

King, that's a ****ty ass routine. It seems as if you're at a buffet and you're picking every little thing to add to your plate and it'll work.

What's the point in 6x15??? You probably heard that above 12 reps is good for endurance so maybe you thought 15 reps will make you last like Ali???

I really hope you're not a trainer...

[KingDosia]

OHH LOOK AT ME TYPING IN ALL ****ING CAPS...DOESNT IT ANNOY THE **** OUT OF YOU??I AM SO COOL LOL LAWLS....


.....


Had to put that.

King, that's a ****ty ass routine. It seems as if you're at a buffet and you're picking every little thing to add to your plate and it'll work.

What's the point in 6x15??? You probably heard that above 12 reps is good for endurance so maybe you thought 15 reps will make you last like Ali???

I really hope you're not a trainer...

I'D ASSUME YOU ARE THE TYPE THAT JUST LOVES TO GET A ROUSE OUT OF SOMEBODY, ITS COOL ALL IMPUT WELCOME. YOU NEVER STATED A BETTER WAY TO GO ABOUT IT SO YOURE OPINION MEANS NOTHING. SAVE THE FACT YOU ARE A COWARDLY **** TALKER THAT THE SITE SEEMS TO BE FULL OF. I'LL ANSWERE YOUR QUESTION THOUGH. MY REPS VARY BECAUSE I LIKE TO MIX IT UP. TEST MY ENDURANCE, STRENGTH AND FLEXABILITY. WOW... THAT JUST HAPPENS TO BE THE BUILDING BLOCKS OF A WELL TRAINED FIGHTER. IMAO. I ALSO LOVE TO ADD NEW EXERSIZES TO MY ROUTINE. A BUFFET. OK YEAH MY SKILLS TRAINING IS SPECIFIC IF THE REST IS TOO MUCH FOR YOU. WELL
I TRAIN HARD, SMART I WIN AND THATS WHAT COUNTS. BUT THANKS FOR THE CRITICISISM. TOO BAD YOU LACK THE INTELECT TO ADD SOME INSIGHT FOR ALL OF US LESSER BOXERS OUT HERE SO THAT WE COULD LEARN FROM YOU.