Rippetoe's Starting Strength, Advisable for boxing?

[cjgloves]

Alright then ladies and gents, I was reading through this program and want too know if, as a boxer it would be wise to follow this program.

It consists of heavy compound movements I believe (I'm not the most knowledgeable on training the body) it says the main idea of the program is to increase overall strength, by lifting weights then every week add a little extra on. Now I know alot of people here don't lift weights (neither do I FYI) but if these are making the whole body stronger then it can only be good right? I'm sure people will say 'No' because it doesnt relate to boxing very well like the bench press, but what about doing this workout for the three days a week and training for boxing?

Anyway I'll re-post a post of the SS program, read through it and say if its a good idea or not.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)


Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.


Alright there it is in a VERY basic summary.

[POCKET SHOT]

Alright then ladies and gents, I was reading through this program and want too know if, as a boxer it would be wise to follow this program.

It consists of heavy compound movements I believe (I'm not the most knowledgeable on training the body) it says the main idea of the program is to increase overall strength, by lifting weights then every week add a little extra on. Now I know alot of people here don't lift weights (neither do I FYI) but if these are making the whole body stronger then it can only be good right? I'm sure people will say 'No' because it doesnt relate to boxing very well like the bench press, but what about doing this workout for the three days a week and training for boxing?

Anyway I'll re-post a post of the SS program, read through it and say if its a good idea or not.



Alright there it is in a VERY basic summary.
do the bech press with dumbells preferably one arm at a time, and db's for the millitary press.

dont only do this type of program.. it will lead to burnout and deplete speed and power

[cjgloves]

do the bech press with dumbells preferably one arm at a time, and db's for the millitary press.

dont only do this type of program.. it will lead to burnout and deplete speed and power


Ok thanks man, J/W why switch BB for DB's?

Would you say use this program then? I would still be doing what I'm doing now which is plyometric exercises, hitting the bag, padwork, sparring. TBH right now my bodys not really strong or conditioned so thats what I'm looking for, I'm also going to start sprint training too build the explossiveness and power. If you got any tips bro much appreciated anyway.

[Bodi]

If your body is not "strong or conditioned" right now, and you "don't lift weights", you have no business doing plyometric exercises - you need to build a base to work from before you introduce such strenuous exercises into your regime. Starting Strength is a very good plan, but my advice to you for the moment would be high volume bodyweight exercises to prepare for later, high intensity workouts - following this, things like the SS or more advanced 5x5 programmes can be useful for targeting specific objectives over a short period of time.

[viru§™]

dont only do this type of program.. it will lead to burnout and deplete speed and power

Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.

[Relentless]

Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.

it depends on his existing work load, when i was boxing i was sparring 4 days a week and doing intense routines on the other, it left me with 1 day for strength training.

[cjgloves]

If your body is not "strong or conditioned" right now, and you "don't lift weights", you have no business doing plyometric exercises - you need to build a base to work from before you introduce such strenuous exercises into your regime. Starting Strength is a very good plan, but my advice to you for the moment would be high volume bodyweight exercises to prepare for later, high intensity workouts - following this, things like the SS or more advanced 5x5 programmes can be useful for targeting specific objectives over a short period of time.

Cool thanks man, I thought about choosing the SS because it was for the novice or someone getting back into using weights. I do go to the boxing gym at least twice a week and if I can three. So I have got a decent level of strength conditioning (however I know I could improve alot). Thanks again mate.


Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.

Yes well from the responses so far I guess that SS program is a good idea, even for a boxer. Who would be the fighter you would choose, me as i am now skill wise in boxing and shape I'm in now, or me as i am now skill wise but after a few months on the SS program? I know it doesn't train boxing skillwise but as you say 'stronger and more powerful'. If that's what you mean anyway.:good Cheers mate.

[Bodi]

Just be conscious of your work capacity. If you are upping your volume on the strength work (work out the weekly tonnage of your anticipated lifts on the ss programme to see what I mean), you will most likely have to sacrifice some other areas until your work capacity can handle to large volume of strength work alongside your boxing specific work.

I'd also look at some other options which you may not have considered... isometrics, sandbag training and resistance bands are some excellent examples with real carry over benefits... think outside the box. Back when I was boxing and playing rugby, I carried out 1 dedicated strength training session per week... 1 weekly strength session and I was overpowering guys who outweighed me by 50lbs+ on the rugby pitch - don't be fooled into thinking that a large volume is needed to make serious gains in strength... it isn't.

[MagicMan91]

I did the Rippletoe from age 15-17 and started boxing when I was 17. They didn't overlap but I'm as strong as an ox and as quick as a cheetah in the gym these days ;)

[POCKET SHOT]

Really? And you worked this out how?

OP, do the program for a few weeks and see how you feel. This program will make you stronger and more powerful, but that wouldn't necessarily make you a better boxer.
to be honest i didnt work it out, numerous sports scientists did.....jackass

[POCKET SHOT]

Ok thanks man, J/W why switch BB for DB's?

Would you say use this program then? I would still be doing what I'm doing now which is plyometric exercises, hitting the bag, padwork, sparring. TBH right now my bodys not really strong or conditioned so thats what I'm looking for, I'm also going to start sprint training too build the explossiveness and power. If you got any tips bro much appreciated anyway.
requires more stabilisation , yeah bodi is right in what he is saying... you shouldnt be doin plyometrics until youve build a solid base... sholud be able to squat at least 1 to 2 times bodyweight, building a solid base in strength to work from is very important so you can effectly start to work on speed/reactive strength , power etc etc..., excessive max strength training though is a no-no for boxing, it will hinder other strength qualitys.. speed and power, dont dont neglect these
qualitys..

variety is the key, always introduce new exercises and different qualitys to train.. dont let youve body adapt


and by the way... remember.... what good is strength in battle, if you cant applie it quickly enough..

if ya dont want to study numerous books on training, i recommend getting ross enamaits books...
sums alotta this shit up pretty well,

[achillesthegreat]

For amateurs I do not advocate weights HOWEVER if someone is to do weights then I do advocate compound movements. The best compound movements that promote strength would be the Olympic lifts.

[viru§™]

to be honest i didnt work it out, numerous sports scientists did.....jackass

Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks.

[cjgloves]

it depends on his existing work load, when i was boxing i was sparring 4 days a week and doing intense routines on the other, it left me with 1 day for strength training.

Got back from the boxing gym earlier and I need to get what you just said sorted out for myself. I'm going boxing three times a week now Monday, Wednesday and Friday for definate. This SS program is 3 days a week too and I'm thinking a boxing workout the SS will be to much in one day right, has anyone got ideas about what days I fit it into or suggestions please?

I did the Rippletoe from age 15-17 and started boxing when I was 17. They didn't overlap but I'm as strong as an ox and as quick as a cheetah in the gym these days ;)

Haha I'm 17 btw nearly 18 though in May. I feel like I could be alot stronger for sure. Punching feels powerful though, I'm told that too but I think it's more to do with good technique/speed/size more than strength. Thanks for the input bro.

[cjgloves]

requires more stabilisation , yeah bodi is right in what he is saying... you shouldnt be doin plyometrics until youve build a solid base... sholud be able to squat at least 1 to 2 times bodyweight, building a solid base in strength to work from is very important so you can effectly start to work on speed/reactive strength , power etc etc..., excessive max strength training though is a no-no for boxing, it will hinder other strength qualitys.. speed and power, dont dont neglect these
qualitys..

variety is the key, always introduce new exercises and different qualitys to train.. dont let youve body adapt


and by the way... remember.... what good is strength in battle, if you cant applie it quickly enough..

if ya dont want to study numerous books on training, i recommend getting ross enamaits books...
sums alotta this shit up pretty well,

Ah ok then thanks, from what I have read so far the SS program is to give you that base then you work from it every week increasing. I have read abit about how you need to keep switching workouts/exercises so you can keep seeing gains. BTW what do you mean cant apply it quickly enough? The weight lifting won't slow me down, I thought it might even make me speed up if I'm building that explosiveness. My coach tonight said he will bring me books on training which he used to pass his courses. So hopefully I'll have a better understanding on everything.

For amateurs I do not advocate weights HOWEVER if someone is to do weights then I do advocate compound movements. The best compound movements that promote strength would be the Olympic lifts.

I got my ABA forms and I'm ringing the doctor tomorrow to book a medical. So soon I will be an amateur and will need to train harder, thats why I'm looking for strength workouts. :happy

Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks.

As you can see on my reply to Relentless I'll be boxing 3 times a week from now on, and this SS program is 3 times a week also. How would you go about managing that? Because I'll need to take into consideration recovery time, over training.

[POCKET SHOT]

Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks.
i just dont like being patronised....

Maximal strength provides a solid foundation for explosive training techniques.too much on max strength however will quickly lead to burnout, both physical and mental. the central nervous system needs time to recover from such intense training sessions. frequent training with maximal loads may compromise restoration causing decreased performance and an increased risk of overtraining and injury (medvedyev, 1986)

A fatiqued central nervous system leads to decreased coordination and reduced power output (bompa,2003)

you can only add weight for so long before burnout, you must include time for restoration,which means including back-off weeks where loads are reduced. research has shown that optimal progress occurs when you alternate periods of increased loading with periods of decreased loading.
continual increases in weight can lead to overtraining, lack of motivation and a higher risk of injury (Siff, 2003a)

thats all im bothered to type up at the moment, but if your still unconvinced, i can get more ..

[POCKET SHOT]

Wow. Got a bit defensive there....

Sources please. I want to see where scientists have proven that lifting weights 3 times a week causes boxers to "burnout and deplete speed and power". Thanks. not 'weights' , maximal loads..

[POCKET SHOT]

Ah ok then thanks, from what I have read so far the SS program is to give you that base then you work from it every week increasing. I have read abit about how you need to keep switching workouts/exercises so you can keep seeing gains. BTW what do you mean cant apply it quickly enough? The weight lifting won't slow me down, I thought it might even make me speed up if I'm building that explosiveness. My coach tonight said he will bring me books on training which he used to pass his courses. So hopefully I'll have a better understanding on everything.



I got my ABA forms and I'm ringing the doctor tomorrow to book a medical. So soon I will be an amateur and will need to train harder, thats why I'm looking for strength workouts. :happy



As you can see on my reply to Relentless I'll be boxing 3 times a week from now on, and this SS program is 3 times a week also. How would you go about managing that? Because I'll need to take into consideration recovery time, over training. not being able to apply it quickly enough i mean working with maximal loads wont get you rective strength, but as you say you are working with plyometrics so, just dont make maximal strength training the priority... for the moment you should work on it for a few weeks to build a foundation,

[mush]

The work out is based on maximal strength due to the low rep range.
If your going to do it,it should be 80% to 90% of your one rep max (the amount you can lift once)with 2 to 3 mins rest between sets to allow your body to fully recover and 1 to 2 days rest in between to allow your body enouhg time to recover.
Also warm up with a lighter weight then increase to 80% and add small amounts of weight each set till you reach 90% 1 rep max.
If you box mon,wed,fri do this tuesday,thursday.
Alternate with a power workout every second week by increasing reps to 6 still 2 to 3 mins rest between sets and lowering the weight to 50% to 60% 1rep max and expolde when lifting the weights, move them as quick as possible on the press then lower them at normal pace.
You will gain strength and speed and will not negetively affect your boxing,
when you are fitter then add plyos to your work out.
Also add a few sets of clap push ups in on power days to give you more explosive punches

[cjgloves]

not being able to apply it quickly enough i mean working with maximal loads wont get you rective strength, but as you say you are working with plyometrics so, just dont make maximal strength training the priority... for the moment you should work on it for a few weeks to build a foundation,


I understand and I know what you mean by lifting all the time with the max you can handle leading to burnout. I guess I'll start this SS program then because everyone in here seems to think it's a good way to at least start building some sort of strength conditioning. Thanks alot.

[cjgloves]

The work out is based on maximal strength due to the low rep range.
If your going to do it,it should be 80% to 90% of your one rep max (the amount you can lift once)with 2 to 3 mins rest between sets to allow your body to fully recover and 1 to 2 days rest in between to allow your body enouhg time to recover.
Also warm up with a lighter weight then increase to 80% and add small amounts of weight each set till you reach 90% 1 rep max.
If you box mon,wed,fri do this tuesday,thursday.
Alternate with a power workout every second week by increasing reps to 6 still 2 to 3 mins rest between sets and lowering the weight to 50% to 60% 1rep max and expolde when lifting the weights, move them as quick as possible on the press then lower them at normal pace.
You will gain strength and speed and will not negetively affect your boxing,
when you are fitter then add plyos to your work out.
Also add a few sets of clap push ups in on power days to give you more explosive punches

Good info thanks. As you said the body needs one/two days to recover so if i do as you said and box on the 3 days then the days in between do the SS program will be boxing in the days between hinder my recovery? Also like the sound of the power workout building the speed and explosiveness is important to boxing after all so I'll have to add that in. I do clap push ups as part of the boxing gyms circuit which everyone has to do, I think after doing the SS program I'll be able to do them better, more.

[POCKET SHOT]

I understand and I know what you mean by lifting all the time with the max you can handle leading to burnout. I guess I'll start this SS program then because everyone in here seems to think it's a good way to at least start building some sort of strength conditioning. Thanks alot. cool, look into periodisation also..
i use a conjugate model of periodisation ex... one day max strength , next day, explosive power work, next day endurance etc ..... all depends what what your goals are..

[Relentless]

not 'weights' , maximal loads..

forget scientific studies, i've never known a boxer who strength trains 3 times a week.

Bernard Hopkins was doing 2 strength sessions a week with mackie shilstone but even then one of them was a plyometric/dynamic strength training session.

[POCKET SHOT]

forget scientific studies, i've never known a boxer who strength trains 3 times a week.

Bernard Hopkins was doing 2 strength sessions a week with mackie shilstone but even then one of them was a plyometric/dynamic strength training session.

the guy said he was gonna follow the routine.. which stated 3 times a week..

as for hopkins, thats not excessive max load training, alot of it was plyometrics

[mush]

boxing wont hinder revovery only lifting useing the same body parts will eg squats monday ,tuesday also keep proper form through out the lifts to minimise injury