deae1 said:
i use to box about a year ago and i stoped because i got lazy..a few months later i got into body building..i gained about 10 lbs of muscle..now that im almost done with my goal i wanted to get back into boxing..but im not sure on how to mix up boxing with weight lifting..im scared im going to lose muscle..i still want to put on a good 5-10 more lbs of muscle..but i dont want to get all big slow and bulky..i also have a fight coming up in 2 months..
can some one please give me a good routine ..
That is a solid routine from Man Of Steel and he is right on about going to failure hindering your recovery for boxing.
I think that when looking to implement a strength program for boxing, you should adhere to a few rules.
First, keep your time in the weight room limited.No more than 2 days per week (even one day is fine, especially when your boxing training is especially intense because of an upcoming fight).
Keep the sessions in the weight room short but intense.You can get an excellent strength program done in 30 minutes if you know what you are doing and you apply yourself.
Because boxing primarily involves the extensor muscles (calves, quads, chest, shoulders, triceps) you should focus about 2/3 of your weight room work on the pulling muscles and especially the muscles which comprise the posterior chain (hams, glutes, hips and low back).This is good not only to balance out all the work being done by your extensors in regards to injury prevention, but also because many people are notoriously weak in the posterior chain.
In keeping with abbreviated workouts, keep the rep range fairly low, 4-6 is a good place to start and don't go overboard on the sets.After a set or two to warm-up, no more than 3 work sets for any given exercise would be necessary IMO.Keep the weight moderately heavy, but stay away from super-heavy weights and definitely no 1 rep maxes.Also, because you want your muscles to be explosive (as they are required to be in boxing), perform MOST of your exercises at a fast but controlled tempo.
Some good exercises would be deadlifts, glute/ham raises, dumbell swings, push presses, pull-ups or chin-ups and full-contact twists.If you have experience in the olympic-style lifts, power cleans and snatches from the hang position are definitely recommended.If not, be sure to include the dumbell swings.They are easy to learn, work the posterior chain well and require an explosive hip snap which has the potential to make your punches more powerful.
As your fight draws near, move the emphasis away from strength development to strength maintenance.And I would drop all weight work in your last week.Sparring and conditioning is much more important and should be your primary emphasis.
Here is a sample program just to get an idea of what I am suggesting:
Day 1(Monday)
push presses 5 sets of 5 reps
deadlifts 5 sets of 5 reps
glute/ham raises 3 sets of 5 reps
Day 2(Thursday)
dumbell swings 5 sets of 6 reps (per arm)
full-contact twists 5 sets of 5 reps
weighted pull-ups 3 sets of 4 reps
I'd also include bodyweight squats, unweighted pull-ups, push-ups, and some form of ab work.The goal for these exercises is muscular endurance so be sure to implement some high volume here.Also, these exercises provide a great warm-up or cooldown to your boxing sessions, so they don't need to be done on the same day as your weight work.
Finally, I'd suggest an active recovery day once per week in the form of another sport or activity, especially one that emphasizes bursts of speed and relies upon quick forward and lateral movement.Tennis, basketball, handball and hackeysack are all good suggestions.The goal here is to get a good workout while taking a break from boxing and weights but still emphasizing the skills necessary for your sport.European atheletes have been doing this for some time and it works well.
