Weights training

mickmac

What would be the best free weights exercises to do to augment boxing/kickboxing training?

I’m already doing press-ups, sit-ups and (some) chin-ups but I’d like to diversify my work-outs a bit. I’m guessing that large compound lifts are a good idea (squats, bench) but I’m open to any suggestions on what to do and what sort of sets would be suitable.

I have a weights bench and heavy bag in my attic and access to some equipment. Going to the gym is not an option at the moment due to a severe lack of funds.

Thanks a million

cowzerp

Squats, lunges etc are good for full body strenght and exercises such as dumbell bench press and dumbell rows will be good too, focus on dumbells as they will keep your body in balance and help you in your fight training..

joepenguin

cowzerp wrote: »

Squats, lunges etc are good for full body strenght and exercises such as dumbell bench press and dumbell rows will be good too, focus on dumbells as they will keep your body in balance and help you in your fight training..

+1

Focus on basic compound moves to start with. A sample programme would be:

Squat / lunges
Dumbell bench press
Deadlift
Pull ups
Shoulder press
Dumbbel rows

As for rep range that would depend on what you want out of it really.
Olympic lifts are very good but at home with no-one to show you or monitor technique id say is a bad idea.Having said that make sure you do all of the above with good technique also.

c1979

do weights not slow you down?

Gannicus

c1979 wrote: »

do weights not slow you down?

Not if its a balanced workout & depends on the intensity of the weights training too.Like if you do loads of reps with a little weight its a good way of sculpting & toning your muscle. it will also build strength for the muscle you have giving you a quicker reflex and can help speed and agility.

cowzerp

c1979 wrote: »

do weights not slow you down?

Lifting weights slow make you slow, lifting them faster make you fast-weights are great with boxing if used correctly.

Gannicus

cowzerp wrote: »

Lifting weights slow make you slow, lifting them faster make you fast-weights are great with boxing if used correctly.

Yeah I agree. Done properly can build strength and speed together.

mickmac

Sorry for the delay in replying to the thread.

Joepenguin, or anyone else, what reps/sets would you suggest? In my innocence (see also: ignorance!) I'd be inclined to to do three sets, 12/10/8, reps with increasing weight on each set of the exercises suggested.

Anyone got any comments or suggestions on this approach?

conceited

http://www.bodybuilding.com/fun/bbinfo.php?page=Boxing

dlofnep

Paul - Would kettlebells help your hooks in boxing, or overhands?

cowzerp

dlofnep wrote: »

Paul - Would kettlebells help your hooks in boxing, or overhands?

id say no to be honest, or at least no more than standard weights, eg, dumbells! you could hold dumbells and do upper cuts for example, hooks an and overhands are a little different due to there movement angles, there not against gravity like the uppercut training would be..

does that make sense to ya?

dlofnep

It does.