boxing and weight training

What are you looking to do?

Its a given that you want maximum muscle mass for your weight division for obvious reasons.

Find your weight division and clean bulk to approx. 4-5% above its weight limit, then cut down and try to maintain your weight with minimal bodyfat to again somewhere around the 4% above mark. This will mean you wont have to do any dangerous cutting to make your weight, but allow you to carry the optimum strength in.

I will say, your cardio condition and technique will be the biggest part of all of it. Get your V02 max as high as is humanly possible, you'll need every square mm of your lungs ;)
 
as known boxing training need a lot of cardio conditioning, lot of run....... any ideas to avoid muscle mass loss result from the boxing conditioning training?
 
Low reps heavy weights and plenty of protein.

You'll also need a good amount of carbs before workouts, especially workrate intense ones such as heavy bag work, speed bag work, sparring etc.

Here's a really good resource. Boxers of any ability can find useful info on here ->
 
As for running and boxing here's what I would do:
HIIT incorporated w/ lower body lifts - absorption from punches - dashing speed - punching power
Medium/Long Cardio - Keep your endurance up if you plan on taking it into more rounds.
 
One of Smokin' Joe Frazier's pieces of advice was to stay off of weightlifting if you were serious about it, and if you're going to weightlift, just to benchpress. There's really a lot of controversy over whether boxers should lift weights or not. I heard that alot of the bulking lifts add mass to your arms that potentially slow down the punch speed, when the power of a punch really depends on its speed and how much body weight you put behind it.

This is the workout Joe Frazier did when he knocked down Ali in rd. 15

First, all the heavy bag/speed bag/sparring/focus mitts/medicine ball/etc.

then calisthenics:
25 pushups
10 dips (or pullups)
25 pushups
10 dips
25 pushups
10 dips

Looks easy at first sight, but after putting your upperbody through all the bag and mitt work, it's pretty damn tiring.

I had a trainer at my old school that used to box, and he suggested doing a lot of explosive exercises in the weight room. Power cleans, hand cleans, clean and jerks, front drops, and things like that.
 
Anyone have links to websites related to training for boxing? I'm looking to add some links to add to my website......Thanks!

MAXX



warned ** mreik
 
Last edited by a moderator:
One of my boxing mates does a kind of HIIT training where he runns for 3mins, rest for 1min and repete untill you have gone thru all the rounds.
What level do you box at?

And as fly said, low reps. we are talking like 8sets of 3reps here with 40secs rest between sets.

You should be doing squats, lunges, bench press, deadlift clean and press etc...
 
Wintered said:
One of Smokin' Joe Frazier's pieces of advice was to stay off of weightlifting if you were serious about it, and if you're going to weightlift, just to benchpress. There's really a lot of controversy over whether boxers should lift weights or not. I heard that alot of the bulking lifts add mass to your arms that potentially slow down the punch speed, when the power of a punch really depends on its speed and how much body weight you put behind it.

This is the workout Joe Frazier did when he knocked down Ali in rd. 15

First, all the heavy bag/speed bag/sparring/focus mitts/medicine ball/etc.

then calisthenics:
25 pushups
10 dips (or pullups)
25 pushups
10 dips
25 pushups
10 dips

Looks easy at first sight, but after putting your upperbody through all the bag and mitt work, it's pretty damn tiring.

I had a trainer at my old school that used to box, and he suggested doing a lot of explosive exercises in the weight room. Power cleans, hand cleans, clean and jerks, front drops, and things like that.
Click to expand...


Your right about Frazier's aversion to weights, in his book Box Like The Pros, he strongly states not to do it. He's does think it's ok for the occasional bench press.

Personally, as a boxer i do not lift weights, i need my speed for the kind of fighter i am. A lot of push ups though, tricep dips, and rarely pull ups or chin ups.

The bench though is good, make sure to do very light weight, far below your max. Do not lift heavy for small reps, that's the worst thing for your fluidity and speed. Lift light, and you raise the bar up, come up fast, like your exploding a punch. Do about 15 reps and 4 sets or so. Come down slowly, then explode with the bar upwards. After the bench, do as many push ups as you can.
 
It all depends on what kind of fighter you are man. I wouldnt train heavy on your upper body if your a speedy fighter. Roy Jones, Oscar De La Hoya, Floyd Mayweather, etc.. they dont go near the weights(Roy had to to bulk up to heavyweight to fight John Ruiz but other than that he did not use them). Now thats not to say that you shouldnt train your legs. Good strong legs are the best asset a fighter can have. Look at Prince Naseem Hameds legs. His upper body is puny but his legs are huge and the combonation allowed him to generate incredible power and deliver it to the target with incredible speed.

Also weight training the neck is a good idea. A strong neck is often what seperates a "glass jawed" fighter from an "iron chinned" fighter.


Hope this helps. I was in the fight game for about 10 years .
 
You must log in or register to reply here.
Back
Top