Weight training for a boxer

maxxie

Looking for suggestions for a four week weight training programme for a boxer coming up to a fight! Would be only two sessions a week!

Ideas?

gnolan

You know all there is to know about fighting, so there's no sense us going down that same old road again. To beat this guy, you need speed - you don't have it. And your knees can't take the pounding, so hard running is out. And you got arthritis in your neck, and you've got calcium deposits on most of your joints, so sparring is out.

So, what we'll be calling on is good ol’ fashion blunt force trauma. Horsepower. Heavy-duty, cast-iron, piledriving punches that will have to hurt so much they'll rattle his ancestors. Every time you hit him with a shot, it's gotta feel like he tried kissing the express train. Yeah! Let's start building some hurtin' bombs!

maxxie

gnolan wrote: »

You know all there is to know about fighting, so there's no sense us going down that same old road again. To beat this guy, you need speed - you don't have it. And your knees can't take the pounding, so hard running is out. And you got arthritis in your neck, and you've got calcium deposits on most of your joints, so sparring is out.

So, what we'll be calling on is good ol’ fashion blunt force trauma. Horsepower. Heavy-duty, cast-iron, piledriving punches that will have to hurt so much they'll rattle his ancestors. Every time you hit him with a shot, it's gotta feel like he tried kissing the express train. Yeah! Let's start building some hurtin' bombs!

colourful man! im looking to train a real fighter though and im not mickey either!

cowzerp

Assuming he has done any lifting before i would focus on plyometric type exercises and multi joint exercises such as squats, lunges etc...

and focus on dumbells and not weight machines..

Khannie

What's the goal? explosive power?

maxxie

Khannie wrote: »

What's the goal? explosive power?

yep exactly

gnolan

I imagine olympic lifting would be the best kind of weight training for boxing. From what i understand oly lifting is good for building explosive power, but i imagine boxing would also require some amount of muscle endurance too. Maybe high reps? Maybe some of the oly lifters might give a better insight

Roper

You're not going to build explosive power in 4 weeks. In fact, you're pretty much too late to make a significant contribution to strength and power for this fight. If you have an unload week before a fight, that leaves 3 weeks training so that's really even less time. You could do stuff and it may help you but the flipside is tiredness and soreness and if you're only learning the movements then you're wasting valuable time.

If you think about it, why should strength for a boxer be any different to strength for anything? The human body is anatomically designed to be balanced strength wise, so your strength requirements shouldn't differ from those of any GAA player, ballet dancer, or weekend warrior who wants to get strong. Your conditioning requirements will obviously be different though.

colly10

You can do weight circuits which work your strength stamina and fitness but with 3 weeks of training left it's too late to start now. What I do is 15 seconds on an excercise (like chin ups) followed by 15 seconds in between excercises.
8 x excercises = 1 set
I do 10 sets. You don't take breaks and it's good for fitness stamina and strength

BossArky

If there are just 4 weeks to the fight the best prep you'll get will be watching Rocky on repeat.

ryoishin

www.rossboxing.com

maxxie

I understand it is too late and I should have done power/strength/hypertrophy/endurance over a period of months. Im just curious if anyone has experience in sport specific stuff! I wouldnt have a young boxer olympic lifting! Leaves him too prone to injury! You need plenty of experience for that!