need a weight lifting program

[Slicknick56]

i know most of u think its not beneficial to lift weights in boxing and ive been on the same boat since i first started, thats why i havnt lifted but by now it seems beneficial as the kid who i trained with lifted weights and maintained his quickness and ended up being ranked number 1 in the state. of course skill had to do with it but he was also lifting weights which had no detrimental effects on him. therefore im asking for a weight prgram that i could use throughout the week. 2 times or 3 times a week while hte other days i train. i dont need anyone to tell me how to train boxing, i know how, just give me a weight program please.

im 5'9 150 pounds. i would greatly appreciate it.

and dont give me all that scientific shit, just a weight lifting program with reps and sets that you might deem beneficial.

im still doing bodyweight excersises too dont be foold, but lifting weights cant hurt.

thanks.

[Nwil]

SlickNick56[/B]"]the kid who i trained with lifted weights and maintained his quickness and ended up being ranked number 1 in the state.

ok....and there's a million kids who lifted and sucked; and a million who didn't lift and sucked. 3-5 reps is power, 8-12 is hypertrophy, 13+ is endurance. Bodyweight is very good, i.e. 100 push ups for endurance, or 10 clap push ups for explosiveness. So mix in both. Stick with compound lifts like bench, clean, squat, and superset your exercises. Noone's gonna give you an ultimate plan; just guidelines.

[Slicknick56]

ok....and there's a million kids who lifted and sucked; and a million who didn't lift and sucked. 3-5 reps is power, 8-12 is hypertrophy, 13+ is endurance. Bodyweight is very good, i.e. 100 push ups for endurance, or 10 clap push ups for explosiveness. So mix in both. Stick with compound lifts like bench, clean, squat, and superset your exercises. Noone's gonna give you an ultimate plan; just guidelines.

alright but what im saying about the kid is that he lifted weights and it had no detrimental affect on him. i said skill is definitely involved. lifting weights wont make you floyd mayweather (who also lifts weights).

whats a superset?

i figure id do weight lifting on different days then my boxing and on the boxing days id do the body weight excersises. and at night before bed and when i wake up in the morning.

[Nwil]

alright but what im saying about the kid is that he lifted weights and it had no detrimental affect on him. i said skill is definitely involved. lifting weights wont make you floyd mayweather (who also lifts weights).

whats a superset?

i figure id do weight lifting on different days then my boxing and on the boxing days id do the body weight excersises. and at night before bed and when i wake up in the morning.

consider your friend lucky. I've experimented with every type of weight lifting and none of them have ever helped me in boxing.

A superset is where you rotate two exercises simultaneously to save time, get a more intense workout and burn more calories. So like, bench and squat back and forth for three sets each or something.

You don't have to do weightlifting on different days; just wait like a couple hours before you box. There's a lot of training that's necessary and if you're planning on lifting 3-4 times a week I wouldn't sacrifice boxing for it.

[yung-gun1]

alright but what im saying about the kid is that he lifted weights and it had no detrimental affect on him. i said skill is definitely involved. lifting weights wont make you floyd mayweather (who also lifts weights).

whats a superset?

i figure id do weight lifting on different days then my boxing and on the boxing days id do the body weight excersises. and at night before bed and when i wake up in the morning.

A superset is training one muscle with 2 different exercises with no rest. Most common, I think, is bench press supersetted with skullcrushers. So you would do your bench press lower the weight if its too high and quickly get into doing skullcrushers, then rest.

Also keep it simple, do compound lifts, no isolation exercises unless your lagging in a certain group. (ex. triceps are lagging therefore a lower bench)

Great program:

Rippetoes -

Workout 1 -
Squat - 3X5
Bench - 3X5
Deadlift - 1X5

Workout 2 -
Squat - 3X5
Military Press - 3X5
Row - 3X5

3 consecutive workout days alternating workout 1 and 2.

[younghypnotiq]

alright all that stuff about weight lifting makes you slow is BS. if you know how to make a good routine.

i prefer bill starrs 5x5 as opposed to rippetoes

[Nwil]

I thought the whole point of supersets was doing different muscles simultaneously

[younghypnotiq]

theres many different typse of superset
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[yung-gun1]

alright all that stuff about weight lifting makes you slow is BS. if you know how to make a good routine.

i prefer bill starrs 5x5 as opposed to rippetoes

he said he hasnt lifted weights, therefore hes a beginner, so rippetoes would be better until 8-12 months of training.

[Slicknick56]

thank you fellas

[pnk]

[quote=yung-gun1
Great program:

Rippetoes -

Workout 1 -
Squat - 3X5
Bench - 3X5
Deadlift - 1X5

Workout 2 -
Squat - 3X5
Military Press - 3X5
Row - 3X5

3 consecutive workout days alternating workout 1 and 2.[/quote]

:good :good :good :good :good :good :good :good :good
Add in HITT training and long runs
and GYM work
and they have hell coming to them!!!!

[Sagefrancis]

the workouts that have been posted so far are great.
just incase your looking for something different ill post mine. but without the isolated exercises.

Day 1 - monday
Bench
Military Press
Weighted dips

Day 2 - Wednesday
Bent over rows
Weighted pullups
Chainsaws

Day 3 - Friday
Squats/leg press
Leg curls
Seated calf raises.

Do this with a set of 20 situps between every set and youll be a tank.
Hope this helps at all.

[Relentless]

why the 20 sit ups??? and that looks more like a bodybuilding routine.

[yung-gun1]

the workouts that have been posted so far are great.
just incase your looking for something different ill post mine. but without the isolated exercises.

Day 1 - monday
Bench
Military Press
Weighted dips

Day 2 - Wednesday
Bent over rows
Weighted pullups
Chainsaws

Day 3 - Friday
Squats/leg press
Leg curls
Seated calf raises.

Do this with a set of 20 situps between every set and youll be a tank.
Hope this helps at all.

Legs curls and seated calf raises are isolation movements...

[Sagefrancis]

Legs curls and seated calf raises are isolation movements...
yeah i know, i was hoping no one would pick that out.
but what else can you do for your calves and hamstrings that isnt isolated?

[Sagefrancis]

why the 20 sit ups??? and that looks more like a bodybuilding routine.

i just suggested what i do. this hasnt got me big. and it wont get anyone big unless they are eating alot.
i do the 20 sit ups to keep my heart rate up, save time so i dont have to do them later, and get good abs.
any reason not to?

[Relentless]

alot

[Sagefrancis]

alot
like..?

[Relentless]

i just suggested what i do. this hasnt got me big. and it wont get anyone big unless they are eating alot.
i do the 20 sit ups to keep my heart rate up, save time so i dont have to do them later, and get good abs.
any reason not to?

the core should be worked as a whole, the abs are just one part of the core, its like only training the bicep and leaving out the triceps and shoulders, there will be a higher risk of injury.

[Relentless]

like..?

stiff legged dead lifts
glute ham raises

[Sagefrancis]

the core should be worked as a whole, the abs are just one part of the core, its like only training the bicep and leaving out the triceps and shoulders, there will be a higher risk of injury.

in between a few sets i do also put in side crunches for my obliques.
sorry that i didnt write that.

[Sagefrancis]

stiff legged dead lifts
glute ham raises

im realy not a fan of still legged dead lifts because of the strain they put on your lower back even if you have good technique. Glute-ham raises however are awesome, thanks for suggesting it.

[Relentless]

obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......

[Relentless]

im realy not a fan of still legged dead lifts because of the strain they put on your lower back even if you have good technique. Glute-ham raises however are awesome, thanks for suggesting it.

its because stiff legged dead lifts work the lower back.

[Sagefrancis]

obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......


feel free to write him out your own workout plan. mine was only a suggestion.

[Nwil]

Relentless[/B]"]obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......

that has to be the 50th time you've said that, lol.

Out of curiousity, do you do weighted sit-ups/crunches? For rotational strength, I'll typically do twists with a medicine ball. I used to do them with increasingly heavy dumbbells (25-35 lbs.), but then stopped because that had no benefit.

[yung-gun1]

Stiff Legged Deadlifts for the hamstrings and if you run alot and skip alot that should be enough for your calves really. If not run on your tippie toes.

Relentless: I think glute-ham raises are isolation as well.

[Relentless]

that has to be the 50th time you've said that, lol.

Out of curiousity, do you do weighted sit-ups/crunches? For rotational strength, I'll typically do twists with a medicine ball. I used to do them with increasingly heavy dumbbells (25-35 lbs.), but then stopped because that had no benefit.

i'm just trying to get the point across

i dont see the point of doing weighted crunches/sit ups, i dont even do crunches or sit ups at all anymore,

for rotational strength medicine ball twists are good so are dumbbell twists, there are also alot of body weight alternatives you can do for rotational strength, another good one i learnt here from orishaman is to throw full power hook at the heavy bag alternating from left to right hand.

when working rotational strength if you are using any sort of resistance/weights it has to be pretty light.

[Relentless]

Stiff Legged Deadlifts for the hamstrings and if you run alot and skip alot that should be enough for your calves really. If not run on your tippie toes.

Relentless: I think glute-ham raises are isolation as well.

no they are not

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they are extremely hard to do so make sure you have someone with you when trying these.

[Nwil]

Relentless[/B]"] when working rotational strength if you are using any sort of resistance/weights it has to be pretty light.

that's kind of what I was wondering.

[yung-gun1]

no they are not

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they are extremely hard to do so make sure you have someone with you when trying these.

what other muscles do they work?

[yung-gun1]

that has to be the 50th time you've said that, lol.

Out of curiousity, do you do weighted sit-ups/crunches? For rotational strength, I'll typically do twists with a medicine ball. I used to do them with increasingly heavy dumbbells (25-35 lbs.), but then stopped because that had no benefit.

For rotational strength I heard Full-Contact Twists were great.

[Relentless]

from exrx

Muscles
Target

Hamstrings
Synergists

Gluteus Maximus
Adductor Magnus
Gastrocnemius
Sartorius
Gracilis
Popliteus
Stabilizers

Erector Spinae
Antagonist Stabilizers

Rectus Abdominis
Obliques
Tibialis Anterior

[Relentless]

basically the core.

[freesix88]

Use ab roller for training your core: [Only registered and activated users can see links]
They are heavy but i like them!

[yung-gun1]

from exrx

Muscles
Target

Hamstrings
Synergists

Gluteus Maximus
Adductor Magnus
Gastrocnemius
Sartorius
Gracilis
Popliteus
Stabilizers

Erector Spinae
Antagonist Stabilizers

Rectus Abdominis
Obliques
Tibialis Anterior

stabilizers arent being worked btw. so that cuts out abs obliques ect.

the other muscle ive never heard of. wtf is a popliteus?

[The_Hammer]

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He's got some other pretty good articles too.

[Slicknick56]

ok this is why i hate asking on the forum becuase soo many different opinions come and i dont know wha to do.

Kostya Tzuyu did bicep curls and dumb bell curls as part of his routine, i know that. he also did bench press and squats. i dont know about dead lifts but i like those too.

3x5 sounds pretty short. how much weight should i put on it. how short of a workout is that. it looks like id get through my workout in 15 minutes.

[Relentless]

57pv_1j4dH0

watch this from 2:45 to see glute ham raises.

[yung-gun1]

57pv_1j4dH0

watch this from 2:45 to see glute ham raises.

i know what they are, but i also know they arent compound movements.

To slicknick, deadlifts are important for any sport. so theyre good.

[Sagefrancis]

theres no need for a partner when doing glute-ham raises like shown in the ross video. if you cant make it up just push up from the ground.

[Relentless]

not as simple

[Dumi]

ok this is why i hate asking on the forum becuase soo many different opinions come and i dont know wha to do.

Kostya Tzuyu did bicep curls and dumb bell curls as part of his routine, i know that. he also did bench press and squats. i dont know about dead lifts but i like those too.

3x5 sounds pretty short. how much weight should i put on it. how short of a workout is that. it looks like id get through my workout in 15 minutes.

If you do it right, you'll take a lot longer than that. And 45mins is about how long it'd take. No need to be in the gym forever. Get a partner and never train to failure early on, in fact I never train to complete failure. Lift the weight as fast as you can and control the movement coming back down. You'll find it's harder to move the weight up fast in your last set or so, but the intent means it's just as good at getting you nice and explosive.