workout routine

[younghypnotiq]

alright i need help with my boxing routine.
i lift mon weds and fri and i train with my coach tues thurs and sat. i want to box and mon weds and fri what should my routine consist of?
i havea heavy bag, pads, slipbag and shadow boxing.

also is it good t have some one pounch me in the stomach and ribs so that i can take more hits there?

[Bazooka]

Cut out the weights you dont need them they will if anything make you stiff so you wont be able to move as effectively as you should.
Go to a gym those days you lift, you will be in better shape boxing than you will lifting and you will look better.
Having someone hit you in the stomach does work but do your crunches as well make sure when they are hitting you that they use a glove and that you flex the stomach.

[younghypnotiq]

o no doubt. i do crunches to. what should my training schedule look like on those days?

[Bazooka]

o no doubt. i do crunches to. what should my training schedule look like on those days?

Skip Rope 3 rounds

Shadow Box 4 rounds

Mitts 4 rounds

Double end bag 4 rounds

Heavybag 4 rounds

Speed bag (3 rounds non stop)

Shadow box another 4

Then do your floor work

[younghypnotiq]

i do sprints should i stil do the jump rope? also i dont have a speed bag at my house should i just skip it? also is weights really bad for you? my punch strenght is much stronger than most the people at my gym

[RDJ]

i do sprints should i stil do the jump rope?

Different purpose, jump rope is part of the warming up routine.

also i dont have a speed bag at my house should i just skip it?

You have access to a gym right?

[Bazooka]

i do sprints should i stil do the jump rope? also i dont have a speed bag at my house should i just skip it? also is weights really bad for you? my punch strenght is much stronger than most the people at my gym

Skip rope any ways, and IMO weights are not good for you, you actualy risk getting injured lifting, in addition after a while of lifting your arms get stiff once they are like that when you start to even shadow box you will feel them get that way, and you will notice you are having a hard time keeping your hands up as a result.
shadow box for four rounds and see if this doesnt happen, if your biceps stiffen up just shadow boxing imagine what they will do in sparring I just dont recomend weight lifting at all.

[younghypnotiq]

alright bro thanks. and yes i have acces to a gym but i dont really have the ability to get there everyday. is speed bag that important? what does it do? i still do it 3x a week but i willt ry and get a speed bag.

[Dumi]

Oh Skip rope any ways, and IMO weights are not good for you, you actualy risk getting injured lifting, in addition after a while of lifting your arms get stiff once they are like that when you start to even shadow box you will feel them get that way, and you will notice you are having a hard time keeping your hands up as a result.
shadow box for four rounds and see if this doesnt happen, if your biceps stiffen up just shadow boxing imagine what they will do in sparring I just dont recomend weight lifting at all.

WTF are you talking about? Your arms get stiff after weight training? This will only happen if you don't stretch regularly and follow a strict bodybuilding routine. True, you run the risk of getting injured but guess what? You run the same risk walking to the grocery store. Weight-lifting is perfectly fine. 30-45min 3 times a week really isn't that much. Just don't reject the rest of your conditioning and you'll be perfectly fine.

[Relentless]

combat sports isn't dangerous but weight training is?

[Relentless]

bazooka i thought you trained in freddie roach's gym, surely you got some tips from ******e fortune who is an advocate of weight training.

[younghypnotiq]

also can you toughen the skin on your face?

[Relentless]

yes, keep sparring

[younghypnotiq]

o alright tahnks. i heard from the old time boxers you should rub your face so that your face callouses

[Nwil]

Skip rope any ways, and IMO weights are not good for you, you actualy risk getting injured lifting, in addition after a while of lifting your arms get stiff once they are like that when you start to even shadow box you will feel them get that way, and you will notice you are having a hard time keeping your hands up as a result.
shadow box for four rounds and see if this doesnt happen, if your biceps stiffen up just shadow boxing imagine what they will do in sparring I just dont recomend weight lifting at all.

I agree. I have tried weights multiple times. For the past 4 months I had been doing power lifts, only compound exercises, no machines, and I stretched. It didn't have any benefits, really, and eventually I was adding mass, which was affecting my stamina.

I'm not against weights, they just don't really work for me.

[Bazooka]

bazooka i thought you trained in freddie roach's gym, surely you got some tips from ******e fortune who is an advocate of weight training.

Yes I did and look at ******e now, what has he done? the only kind of weight lifting he as you do is basicly squats maybe some light bench work, but I stay clear of the weights all together, and when I say injuries I am talking about to your shoulders and elbows.
Sorry but some people dont do weights and some do, I am one who doesnt bottom line, if you do light weights fine but lifting weights like your in prison is not going to help you in the sport.

[younghypnotiq]

how do they lift weights in prison?

[thunder06]

here was my routine when i was an am boxer:

get up at 5 AM and ran 3 miles

i had weight training 6th period during school so i lifted weights for 45 min.

went to the gym:

Shadow boxing: 5 X 3 minutes rounds, working on footwork and speed punching (30 second break)

Heavy bag: 6 X 2 minute rounds, working on combinations and stamina (30 second break)


Push-ups: 3 sets of 30
Sit-ups: 3 sets of 50
bicycle crunches
leg raises

speed bag: 3x3 min rounds

jump rope 20 min.

cool down with one min. shadow boxing




this routine doesnt cover my sparring, which i alternated usually 5 X 2 min rounds.

[Relentless]

Yes I did and look at ******e now, what has he done? the only kind of weight lifting he as you do is basicly squats maybe some light bench work, but I stay clear of the weights all together, and when I say injuries I am talking about to your shoulders and elbows.
Sorry but some people dont do weights and some do, I am one who doesnt bottom line, if you do light weights fine but lifting weights like your in prison is not going to help you in the sport.

why is it when somebody gets injured weights are to blame and not the person who was doing it wrong?

you dont have to lift weights but there are alot of benefits to it, and i'm not talking about light weights either, you didn't see guys like kostya tszyu putting on huge mass while lifting heavy or kelly pavlik, you cant even tell if he lifts weights or not.

what do you think about interval training and plyometrics?

[haggler2167]

relentless your from england has your season ended

[Relentless]

I agree. I have tried weights multiple times. For the past 4 months I had been doing power lifts, only compound exercises, no machines, and I stretched. It didn't have any benefits, really, and eventually I was adding mass, which was affecting my stamina.

I'm not against weights, they just don't really work for me.

you most probably dind't have a balanced weight training routine,

for example mine looks like this:

day 1: max loads olympic lifts

day 2: explosive weight training/complex sets with 60 - 70% of your 1RM

day 3: explosive strength (plyometrics)

day 4: speed strength (part of my conditioning, tabata punch out drills, fast sprints on the rope all done part of a circuit)

ofcourse i dont do them all one day after another, i have it set out.

now although i am no runner/sprinter, i have improved my 200 meter sprint time by quiet a big margin (i'm not going to list my time because it is still not good enough)

[Relentless]

relentless your from england has your season ended

yeh, my gym is open only on wednesday at the moment.

[haggler2167]

what do do on other days my trainer moans on not to get burnt out for september so the trainers have disapperred till sep but the guy next door has keys an lets me go on the bags on mondays

[Relentless]

i do alot of conditioning outdoors or at home, usually mondays i go down to the tracks and put in some sprints etc.

[average_joe]

also can you toughen the skin on your face?

Yes. How can you not know this? All you need to do is dunk your head in alcohol and dry it near an open flame. Do this 3 times a week, preferably after your workout, before your shower.

[average_joe]

how do they lift weights in prison?

They do 6-8 squat thrusts with Jermaine simultaneously shoving his fist up your rectum. Didn't they teach you any of this at juvie?

[Rain]

Relentless knows what he's talking about, when a lot of people talk about weights they only talk about max strength and dont take the other aspects into account.

The only thing i can add is if your gym has those isolation machines, dont bother with them, your muscles work together and when you use isolation type machines they neglect a lot of the complementary muscles.

[Nwil]

Relentless, this is what my strength training routine was.

I would do it mon, wed and fri. on mon I would focus on olympic/compound power lifts, doing 3-5 reps. wednesday I would do plyos. Then friday I would do the same as monday with some calisthenics. My form was always fine, I have been involved in lifting for 3 years now. Anyway, I saw strength gains....but it wasn't helpful in boxing. Meaning that I felt more powerful on a general basis, but when I did the pads or something, I would just feel heavier.

And I injured my elbow doing one arm bench, and this was after having done it for a few months without injury. oddly enough, I talked to a guy who used to lift heavy loads and he told me how he had to have surgery because of how he wore down and seriously injured his shoulder bones.

I'm not trying to convince anyone weight lifting is bad here, it just has never been beneficial for me. Everyone's different.

[Relentless]

Relentless, this is what my strength training routine was.

I would do it mon, wed and fri. on mon I would focus on olympic/compound power lifts, doing 3-5 reps. wednesday I would do plyos. Then friday I would do the same as monday with some calisthenics. My form was always fine, I have been involved in lifting for 3 years now. Anyway, I saw strength gains....but it wasn't helpful in boxing. Meaning that I felt more powerful on a general basis, but when I did the pads or something, I would just feel heavier.

And I injured my elbow doing one arm bench, and this was after having done it for a few months without injury. oddly enough, I talked to a guy who used to lift heavy loads and he told me how he had to have surgery because of how he wore down and seriously injured his shoulder bones.

I'm not trying to convince anyone weight lifting is bad here, it just has never been beneficial for me. Everyone's different.

i see your point, but injury usually has something to do with the person performing the exercises, i mean an iron cant hurt you, you also probably tried maxing out everytime right?

your weight training routine looks too much for one week, in my routine i have 2 strength training workout in a week, day 1 i perform olympic lifts with dumbbells (since its easier) day 2 its explosive strength/plyometrics, you cant be doing the same thing week in week out and making gains, you need to have back off weeks, or take it easier on some weeks.

some days i perform 4x3 reps leaving 2 reps out,

too much focus on max strength training can have a negative influence on speed thats what explosive strength is for, you need to balance max strength with other forms of strength training, too much work on max strength can also lead to burnout, physically and mentally.

and you must have great conditioning, you cannot replace conditioning with anything, conditioning is number 1, strength training is just a supplement,

you don't need to train with weights, resistance is resistance, wether its weights, bodyweights, resistance cables,

you can train max strength using bodyweight movements such one arm pushups/pull ups, handstand push ups etc you will get the same benefits as lifting weights.

[Bazooka]

I prefer Pull ups and Dips over weights, like I said different trainers have different opinions, you know this relentless so why are you making out as if I am the only one? seriously I aint the only trainer that does not use weight lifting.

[Relentless]

I prefer Pull ups and Dips over weights, like I said different trainers have different opinions, you know this relentless so why are you making out as if I am the only one? seriously I aint the only trainer that does not use weight lifting.

like i said a fighter doesn't have to lift weights but there are benefits, high reps of dips and pull ups will work strength endurance which a fighter definatly needs but there are so many other aspects that he will miss out,

and no you are not the only one, you are doing what you were taught,


you dont like weight training fair enough, but i would advise you to checkout interval training.

[Nwil]

i see your point, but injury usually has something to do with the person performing the exercises, i mean an iron cant hurt you, you also probably tried maxing out everytime right?

your weight training routine looks too much for one week, in my routine i have 2 strength training workout in a week, day 1 i perform olympic lifts with dumbbells (since its easier) day 2 its explosive strength/plyometrics, you cant be doing the same thing week in week out and making gains, you need to have back off weeks, or take it easier on some weeks.

some days i perform 4x3 reps leaving 2 reps out,

too much focus on max strength training can have a negative influence on speed thats what explosive strength is for, you need to balance max strength with other forms of strength training, too much work on max strength can also lead to burnout, physically and mentally.

and you must have great conditioning, you cannot replace conditioning with anything, conditioning is number 1, strength training is just a supplement,

you don't need to train with weights, resistance is resistance, wether its weights, bodyweights, resistance cables,

you can train max strength using bodyweight movements such one arm pushups/pull ups, handstand push ups etc you will get the same benefits as lifting weights.

my lifting wasn't bad form and I never maxed out, that's why it was odd but not surprising, since it was heavy weight training. Mainly I focus on conditioning now along with boxing. The weights did burn me out even though it was only twice a week. They never increased my power, and I'm not a puncher anyway. Now I just run a lot, do some sprints, swim, do a lot of boxing work and just mix in push ups, pull ups, crunches, etc.

Being 127 lbs, how does it help you?

[younghypnotiq]

bazooka what do you think o f this routine. im doing it now.
3x5min rounds of sprints
4ds jumprope
4rds shadow box
4rds heavy bag
i then lifted
tonight im gonna do some defensive drills. also when im having the perosn punch me where should he hit me?

[Bazooka]

like i said a fighter doesn't have to lift weights but there are benefits, high reps of dips and pull ups will work strength endurance which a fighter definatly needs but there are so many other aspects that he will miss out,

and no you are not the only one, you are doing what you were taught,


you dont like weight training fair enough, but i would advise you to checkout interval training.

in My six years at Wild card never once did Freddy Roach or Pepper Roach tell me to go hit the weights, not once, and its rare that you will see any fighter doing much lifting in there mark my words on that.

[younghypnotiq]

bazooka wat did u think of my routine today?

[Nwil]

looks like he doesn't give a fuck....

[younghypnotiq]

i no but i need someone to tell me how im doing.

[Relentless]

in My six years at Wild card never once did Freddy Roach or Pepper Roach tell me to go hit the weights, not once, and its rare that you will see any fighter doing much lifting in there mark my words on that.

pepper roach?? who's he???

like i said before you dont have to lift weights, but didn't roach hire ******e fortune as a strength and conditioning coach? and if i remember correctly ******e fortune was a journeyman boxer and a former powerlifter,

these days trainers dont have much to do with a fighters conditioning, thats why you see fighters with strength and conditioning coaches.

[Relentless]

my lifting wasn't bad form and I never maxed out, that's why it was odd but not surprising, since it was heavy weight training. Mainly I focus on conditioning now along with boxing. The weights did burn me out even though it was only twice a week. They never increased my power, and I'm not a puncher anyway. Now I just run a lot, do some sprints, swim, do a lot of boxing work and just mix in push ups, pull ups, crunches, etc.

Being 127 lbs, how does it help you?

as i said before although i am not a runner/sprinter i have noticed very good gains on my sprint times, which shows i have become more explosive, i am able to bully around my sparring partners now, i got the idea from holyfield vs tyson where the smaller man holyfield was pushing around tyson, i am able to load up my punches faster than ever before meaning i am able to exert force quicker.

you dont have to lift weights to work these strength qualities, there are bodyweight variations,

and remember work the core as a whole.

[Nwil]

as i said before although i am not a runner/sprinter i have noticed very good gains on my sprint times, which shows i have become more explosive, i am able to bully around my sparring partners now, i got the idea from holyfield vs tyson where the smaller man holyfield was pushing around tyson, i am able to load up my punches faster than ever before meaning i am able to exert force quicker.

you dont have to lift weights to work these strength qualities, there are bodyweight variations,

and remember work the core as a whole.

Has that leg explosiveness witnessed in sprints translated over into boxing? Did the increase acceleration time on your punching come from the 5 fast reps of 60-70% weight/plyos?

[younghypnotiq]

well from lifting i can hit a shit load harder than the people that dont lift. i also hit faster than most

[Bazooka]

pepper roach?? who's he???

like i said before you dont have to lift weights, but didn't roach hire ******e fortune as a strength and conditioning coach?



Pepper Roach is Freddys brother who also fought but his career was cut short due to him ending up in the slammer, actually they both fought Bobby Chacon and Bobby said that had Pepper not gone to prison he would have done far better than Freddy.
Roach hired ******e as a strength and conditioning coach true, but that does not automaticly mean weight lifting, like I said you can go there any day of the week rarely will you see any of them in there do serious weight lifting.

[Relentless]

Pepper Roach is Freddys brother who also fought but his career was cut short due to him ending up in the slammer, actually they both fought Bobby Chacon and Bobby said that had Pepper not gone to prison he would have done far better than Freddy.
Roach hired ******e as a strength and conditioning coach true, but that does not automaticly mean weight lifting, like I said you can go there any day of the week rarely will you see any of them in there do serious weight lifting.

bazooka man your twisting my words, i am not saying weight lifting is a must i'm saying there are benefits, thats why nowadays fighters have seperate s&c coaches, back in the days a trainer used to do all.

[Relentless]

Has that leg explosiveness witnessed in sprints translated over into boxing? Did the increase acceleration time on your punching come from the 5 fast reps of 60-70% weight/plyos?

my combinations have become ALOT better from it, my sparring partners tell me my combinations hurt more than any one punch i throw, i am able to load up and fire shots quicker.

Did the increase acceleration time on your punching come from the 5 fast reps of 60-70% weight/plyos?[/

there is no one answer for that, i have been doing plyometrics, max load weight training, explosive weight training, and punch out drills, i believe all those are useless if you dont work on punch drills such as tabata.

[Bazooka]

bazooka man your twisting my words, i am not saying weight lifting is a must i'm saying there are benefits, thats why nowadays fighters have seperate s&c coaches, back in the days a trainer used to do all.

if any of the fighters I work with use weights its only for squats and bench press nothing more, the rest is pull ups and dips

[younghypnotiq]

agreed^^^^^^^^^. i only do 5 lifts. the bench, squat, Deadlift, Shoulder press, and power clean. i also do dips, pulls, and chins.

[4eyes]

I remember when ****** was fighting Lennox Lewis Roach was his trainer......But didn't ******e just fuck Freddie over by quitting and trying to take some of his fighters or somthing?

[Bazooka]

I remember when ****** was fighting Lennox Lewis Roach was his trainer......But didn't ******e just fuck Freddie over by quitting and trying to take some of his fighters or somthing?

He took over a Million dollars and cut out before Freddy got back from Vegas after the DLH FMJ fight, he is currently training at Pro Training Inc, in Pasadena Ca and is expected to enter K-1

[Relentless]

didn't bob arum sign that money over to fortune and not roach?

[MrSmall]

Hey thunder06, you're going pretty well as a pro after those early defeats of yours.

How was your amateur career, with that training schedule in mind?

[Bazooka]

didn't bob arum sign that money over to fortune and not roach?

Here is exactly what went down, Freddy got the call from DLH to train down in Puerto Rico with Oscar, He took that offer and allowed ****** to help get Vasquez and Pacquiao ready for their fights they had both agreed to split the earnings.
From there ******e started pumping Bullshit into Mannys ear, saying Freddy would not be at his fight with Solis to work the corner ect.... Freddy did work the corner of that fight as usal he flew in for that fight its on video if you saw it, Sure freddy was not there for the Vasquez fight from what I remember but when you agree to something you agree bottom line, especially when Freddy is responsible for ******e being where he is today Freddy brought ******e up lets not forget that.
When the checks came in, Knowing that Freddy was making serious money with DLH ******e started to get a bit jelouse, so rather than to be a man, he took off with both checks one from the Vasquez fight and another from Mannys fight, he handed the keys in to an assistant just before Freddy got back to the gym, and He left taking all the cake.
on the way out he was also trying to convince Vasquez to come along with him I doubt Manny or Israel would turn over on Freddy, but when you have over a Million dollars you have to split and your looking to start your own gym, your looking to make a name for yourself sometimes Money makes you screw over even the closest of people to you.
******e is a punk bitch, and I beleive that what goes around comes around, you dont just bite the hand that feeds you, you dont pull out of an agreement you have made, the only people that do that are bums.
I hope ******e finds it really hard making a name for himself in this sport and he will, most of the people in the gyms that know Freddy know what happend and it will be hard for ******e to really get anything going down here in So Cal. and rightfully so, I really hope Karma kicks him in the ass hard.