Weight lifting routines?

[ejdge]

I've been boxing for around two years now and would like to try adding weight lifting to my training routine. Keep in mind, I'd like to supplement this with my boxing workout, not replace it. I've never seriously lifted before so I was wondering if anyone had any suggestions.

Height- 5'5
Weight- 125lbs

Thanks.

[goldenboy]

when i boxed we incorporated circuit training into our normal routine!! all basic, like dumbell curls, shoulder press, bench pressing, squats with a barbell etc. we added this with military style cardio drills!! we lost weight and gained muscle!! add that to your normal boxing routine of bag / pad work, road work, sparring. great training! eye of the tiger shit!

[viru§™]

Isolation is completly pointless to a boxer. Stick to compound lifts, squats, deadlifts, benchpress, overhead press, chin/pullups and rows.

[Ai9184]

Honestly i think weight training slows you down, id go with all body wieght exercises...Pushups(wide arm, diamond, elevated), chin/pull ups, dips, sqaut jumps, situps, etc

[youngmonzon]

Honestly i think weight training slows you down, id go with all body wieght exercises...Pushups(wide arm, diamond, elevated), chin/pull ups, dips, sqaut jumps, situps, etc

Agree. This will get you plenty strong for boxing and build muscular endurace as well. Spend the rest of your time running and doing boxing skill training.

[Relentless]

heavy weights low reps between 1-5, compound lifts deadlifts, bench press, squats, military press, cleans..........

[youngmonzon]

heavy weights low reps between 1-5, compound lifts deadlifts, bench press, squats, military press, cleans..........

For boxing??!!

Ask Calzaghe how much of this he does? You think Ray Robinson or Monzon knew what deadlifts were?

How many real pros at the elite level do the excercise you describe above? None that I know of.

I am sure the weight routines you describe are useful, just not for boxing!

[Iceveins]

For boxing??!!

Ask Calzaghe how much of this he does? You think Ray Robinson or Monzon knew what deadlifts were? Because it wasn't the norm back then doesn't mean it wouldn't have benefited them.

For boxing??!!
How many real pros at the elite level do the excercise you describe above? None that I know of. You must not know of too many boxers then...I can think of at least 10 champions off the top of the head that incorporated lifting in their regime.

For boxing??!!
I am sure the weight routines you describe are useful, just not for boxing! I don't agree with all the exercises relentless mentioned to use for boxing such as deadlift and militaries...deadlifts make you stiffer than a robot and are very strenuous on the body. Military press can prove bad for your rotators, even if done in front of the neck. But cleans, squats (and bench to a certain extent) are helpful for boxers if done right. Without question.

[Relentless]

For boxing??!!

Ask Calzaghe how much of this he does? You think Ray Robinson or Monzon knew what deadlifts were?

How many real pros at the elite level do the excercise you describe above? None that I know of.

I am sure the weight routines you describe are useful, just not for boxing!

i dont really care what you think, your opinion means very little to me.

[Inhuman Hazard]

I would say if you do lift, do it with explosiveness and for endurance.

[Relentless]

I would say if you do lift, do it with explosiveness and for endurance.

endurance is worked when doing boxing training, you should focus on strength and explosiveness with weights.

[viru§™]

Honestly i think weight training slows you down, id go with all body wieght exercises...Pushups(wide arm, diamond, elevated), chin/pull ups, dips, sqaut jumps, situps, etc
Weight training does not slow you down. If done correctly it can actually make muscles contract faster.

[viru§™]

For boxing??!!

Ask Calzaghe how much of this he does? You think Ray Robinson or Monzon knew what deadlifts were?

How many real pros at the elite level do the excercise you describe above? None that I know of.

I am sure the weight routines you describe are useful, just not for boxing!

I hate it when people use this in a pathetic attempt to prove weights shouldn't be used.

[Nwil]

Isolation is completly pointless to a boxer. Stick to compound lifts, squats, deadlifts, benchpress, overhead press, chin/pullups and rows.
*****yes*****

anyway, I can see this thread turning into another old vs. new school bullshit argument...weights are good in moderation...I mean, done correctly and explosively they can improve neuron firing time and muscle density (not mass, just solidity).

hopkins is a good example of this, as he moved up in weight.

[Relentless]

*****yes*****

anyway, I can see this thread turning into another old vs. new school bullshit argument...weights are good in moderation...I mean, done correctly and explosively they can improve neuron firing time and muscle density (not mass, just solidity).

hopkins is a good example of this, as he moved up in weight.

dont bother:-(

[Nwil]

dont bother:-(

what?

[youngmonzon]

i dont really care what you think, your opinion means very little to me.

It is very obivious you have never boxed successfully and never will.

Likely you are carrying a nice sized gut as well.

Keep lifting. Get in the ring with a real boxer and get counted out.

If you really boxed you would stop spewing all the impractical and not applicable training "advice" that you post on this forum.

[viru§™]

It is very obivious you have never boxed successfully and never will.

Likely you are carrying a nice sized gut as well.

Keep lifting. Get in the ring with a real boxer and get counted out.

If you really boxed you would stop spewing all the impractical and not applicable training "advice" that you post on this forum.

Example...?

[Relentless]

It is very obivious you have never boxed successfully and never will.

Likely you are carrying a nice sized gut as well.

Keep lifting. Get in the ring with a real boxer and get counted out.

If you really boxed you would stop spewing all the impractical and not applicable training "advice" that you post on this forum.

and neither have you!:rofl :lol: :lol:

you and i are very similar, we are both nobodies on a message board.

[AK-47]

Because it wasn't the norm back then doesn't mean it wouldn't have benefited them.

You must not know of too many boxers then...I can think of at least 10 champions off the top of the head that incorporated lifting in their regime.

I don't agree with all the exercises relentless mentioned to use for boxing such as deadlift and militaries...deadlifts make you stiffer than a robot and are very strenuous on the body. Military press can prove bad for your rotators, even if done in front of the neck. But cleans, squats (and bench to a certain extent) are helpful for boxers if done right. Without question.

Agreed

[jimmie]

This thread is funny. Anyway my thing is now that im training for a MMA bout im back to lifting but im lifting no less then 50 reps to start out with and by fight week I wanna be at 100. I do them fairly quick I need that exploviness and endurance. Sure I got mits,sparring partners and bags for endurance but theres no such thing as enough plus it keeps my body lean and adds some strength considering word will get out that I used to box these fuckers are going to shoot on me. Here was my strength routine for today im starting out slow keep in mind and trying to build up gradually.

Bench Press - 3 sets of 25
Shoulder Shrugs - 3 sets of 30
Curls - 3 sets of 25
Reverse Curls - 2 sets of 15 and last set 20
Upright Rows - 2 sets of 15 and the last set 20
Head lifts for my Neck - 3 sets of 20
Abs - 10 minutes

[youngmonzon]

and neither have you!:rofl :lol: :lol:

you and i are very similar, we are both nobodies on a message board.

Wrong. I have boxed for many years. No reason for me to make that up. I am trying to share my boxing knowledge with others. Real world knowledge.

Just because you are a pussy from East London, does not mean others on this board share your lack of experience or lack of status.

You will clearly continue to wallow in your insecurities and lack of knowledge.

Enough said!

[Relentless]

Wrong. I have boxed for many years. No reason for me to make that up. I am trying to share my boxing knowledge with others. Real world knowledge.

Just because you are a pussy from East London, does not mean others on this board share your lack of experience or lack of status.

You will clearly continue to wallow in your insecurities and lack of knowledge.

Enough said!

i'm sure you have!:rofl :rofl

[murphyx500]

This thread is funny. Anyway my thing is now that im training for a MMA bout im back to lifting but im lifting no less then 50 reps to start out with and by fight week I wanna be at 100. I do them fairly quick I need that exploviness and endurance. Sure I got mits,sparring partners and bags for endurance but theres no such thing as enough plus it keeps my body lean and adds some strength considering word will get out that I used to box these fuckers are going to shoot on me. Here was my strength routine for today im starting out slow keep in mind and trying to build up gradually.

Bench Press - 3 sets of 25
Shoulder Shrugs - 3 sets of 30
Curls - 3 sets of 25
Reverse Curls - 2 sets of 15 and last set 20
Upright Rows - 2 sets of 15 and the last set 20
Head lifts for my Neck - 3 sets of 20
Abs - 10 minutes

There's no lower body work there at all. Try squats, or at the very least the leg press. As an MMA guy surely you must see the need for a strong pair of legs. Shoulder shrugs are good for the traps, but they are t-shirt muscles.

Many people on here also seem to be against direct arm work. I'll be honest though, I don't know how important strong biceps are in MMA, but they're not that important in boxing. Try lat pulldowns or pull ups/chin ups as these exercises work the biceps but also the lats and other muscles at the same time.

[jimmie]

There's no lower body work there at all. Try squats, or at the very least the leg press. As an MMA guy surely you must see the need for a strong pair of legs. Shoulder shrugs are good for the traps, but they are t-shirt muscles.

Many people on here also seem to be against direct arm work. I'll be honest though, I don't know how important strong biceps are in MMA, but they're not that important in boxing. Try lat pulldowns or pull ups/chin ups as these exercises work the biceps but also the lats and other muscles at the same time.

Buddy u kinda got me wrong. That was just my weight workout that day. I like to do legs/my back and upperbody on seperate days. Right now I dont have enough time to go and train weights at a gym so I just do what I can with em at home.

[murphyx500]

OK mate my mistake. I'm not an expert on the subject but some argue that for sports conditioning, a full body work out is more beneficial, and it leaves you more time for mor sport specific work.

[jimmie]

OK mate my mistake. I'm not an expert on the subject but some argue that for sports conditioning, a full body work out is more beneficial, and it leaves you more time for mor sport specific work.

Oh your right I used to do it and might go back to it during my training which infact thatyou my freind it will give me more time to get other things done :good

[BlackWater]

Mark Rippetoe's Starting Strength Routine:

[Only registered and activated users can see links]

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.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Chin-ups
(I treat pull-ups and chins as different exercises)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
2x8 Pull-ups


In addition I do interval training on non-lifting days and some ab work in addition to both A & B workouts

[viru§™]

Mark Rippetoe's Starting Strength Routine:

[Only registered and activated users can see links]

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.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Chin-ups
(I treat pull-ups and chins as different exercises)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
2x8 Pull-ups


In addition I do interval training on non-lifting days and some ab work in addition to both A & B workouts

Workout A should have dips at the end not chinups. Also, I read somewhere that the power cleans should be 5x3 not 3x5 because form is so important less reps should be used.

[BlackWater]

Workout A should have dips at the end not chinups. Also, I read somewhere that the power cleans should be 5x3 not 3x5 because form is so important less reps should be used.

Well that's what it I read too, but I wasn't sure if it was vital.

5x3 = 3x5 ? No? That's assuming you lose your form after a few reps, correct?

[viru§™]

Well that's what it I read too, but I wasn't sure if it was vital.

5x3 = 3x5 ? No? That's assuming you lose your form after a few reps, correct?

No. More reps = higher level of fatigue = bad form.
Lower reps = less fatigue = better form = more out of lift.

[BlackWater]

No. More reps = higher level of fatigue = bad form.
Lower reps = less fatigue = better form = more out of lift.

That's what I meant. As you preform more reps you lose form.

How critical are dips to that workout, because I've gotten in the habit of doing chin-ups afterwards.

[viru§™]

That's what I meant. As you preform more reps you lose form.

How critical are dips to that workout, because I've gotten in the habit of doing chin-ups afterwards.

The routine was originaly:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows

Dips and chinups were added later so they aren't critical at all. But, doing dips and benchpress on Monday would mean using your chest twice in two different ways. Same doing pull/chinups and bent-over row on Wednesday would be using your back in two different ways.

[BlackWater]

The routine was originaly:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows

Dips and chinups were added later so they aren't critical at all. But, doing dips and benchpress on Monday would mean using your chest twice in two different ways. Same doing pull/chinups and bent-over row on Wednesday would be using your back in two different ways.

That makes sense. So could I do dips and chins on A? Because I'd like to do chins AND pulls and one point or another.

[wayne3280]

Isolation is completly pointless to a boxer. Stick to compound lifts, squats, deadlifts, benchpress, overhead press, chin/pullups and rows.

To say isolation exercises are completely pointless is misinformed. An unbelievable number of boxers have 'lagging' body parts and it is crucial to get muscles working in proportion to one another. Isolating muscles will help do exactly that.

[viru§™]

To say isolation exercises are completely pointless is misinformed. An unbelievable number of boxers have 'lagging' body parts and it is crucial to get muscles working in proportion to one another. Isolating muscles will help do exactly that.

Depends on what you mean by "lagging". When I hear people say that they mean size. If you mean muscle group imbalances then some isolation may be needed, but for the most part isolation is entirely pointless.