FIT Boxing and Weights....

[Apocalypse]

Hey everyone! so I've been lifting regularly for about 6+ months now and I just started boxing. Anyways I wanted to know would I be overworking my muscles if I lifted weights on the days I didn't have boxing?

The boxing sessions are an hour, but are very intense. My plan is to go MWF boxing then lift on TueTh and Sat. I was thinking maybe just lifting weights TueTh and taking weekends off. Dunno whats better.

 

[RICK RO$$]

pretty sure memor boxes as well and still lifts pretty heavy

i'd make sure to get at least 1 upper and 1 lower day per week and keep the overall volume fairly low

 

[Hood Moses]

2 days is about right, Id say look up GnP's training for an idea
http://forums.offtopic.com/showthread.php?t=1877065&highlight=GnP
but unless you are going to compete, Id just do 2 days low volume like RO$$ said.

 

[kronik85]

for god's sake don't punch with weights in your hands either.

 

[Adom]

memor quit lifting after he started boxing.

 

[Memor]

1 upper 1 lower a week, go heavy, low volume, light to no accessory work

box more than 3 days a week

 

[Adom]

don't make me a liar.

 

[Memor]

memor quit lifting after he started boxing.

might cancel my membership soon...i can't afford the monthly bill for it on top of all my other expenses. Fucking gay. I'm so broke

 

[Ceaze]

thug workout

 

[GammaRadiation]

Answer this question: Did Rocky do it?

 

[Apocalypse]

Well the place that I take boxing at has a full gym so i'm paying $50 a month for access to gym as well as boxing. Not bad. I am about to cancel my gym membership that I had before I signed up for boxing.

 

[Apocalypse]

1 upper 1 lower a week, go heavy, low volume, light to no accessory work

box more than 3 days a week

Sounds good to me. Before I started boxing I would generally do 4 sets of ten for every exercise. I guess I should start doing 2 sets of ten at a higher weight?

 

[Hood Moses]

Id do something simlar to this

workout 1

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10


workout 2

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


workout 3

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


workout 4

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20

 

[GuiltySparc]

Ask your boxing coach/trainer. They might have a supplemental S&C program geared towards boxing.

 

[CottonTowels]

How I would do it is:

MWF boxing (like you had mentioned)

Tues & thurs work on speed strength (30-50% of your max) and the intention is to develop acceleration speed, tues for lower body and thurs for upper body. Once the desired acceleration speed is obtained focus on increasing the amount of force developed while maintaining acceleration

And possibly if you can I'd throw the saturday workout right after the friday boxing session. Focus on strength (50-70% of your max) however still trying to produce the movement as quickly as possible and have the exercises in circuits of 4 or 5


If anything pay attention to nutrition to prevent yourself from overtraining and burn out

 

[Memor]

Sounds good to me. Before I started boxing I would generally do 4 sets of ten for every exercise. I guess I should start doing 2 sets of ten at a higher weight?

i was alternating between 3x3 and 3x5 work sets
accessory work super light / high volume just to pump blood into my muscles

basically bench + overhead press with light tricep and delt work
then deadlift + leg movement (wasn't squatting while knee healed) + chinups

i'm no expert but imo the post above me doesn't make too much sense...focusing on "speed" one day and "power" the other in your compound lifting on a two day a week split won't do much for your boxing or body. Also, why would you do circuits...that just takes away from you being able to get any sort of heavy work done. You need to get work done, then you box. Keep things simple.

 

[Hood Moses]

http://forums.offtopic.com/showthread.php?t=2087642&highlight=power+focus

 

[RICK RO$$]

my advice is to get one of those balance bracelets that way you'll never get knocked down in the ring

just make me your agent when you go pro thanx in advance

 

[CottonTowels]

i'm no expert but imo the post above me doesn't make too much sense...focusing on "speed" one day and "power" the other in your compound lifting on a two day a week split won't do much for your boxing or body. Also, why would you do circuits...that just takes away from you being able to get any sort of heavy work done. You need to get work done, then you box. Keep things simple.

Speed on Tues and thurs. Power after Fridays boxing session or on Saturday

Ability to produce sub-maximal force as quick as possible > Ability to produce maximal force over a longer period of time

Fast boxer > bulky slow boxer

And circuits are more beneficial to a boxer because when are you ever at rest during a 3 minute round? Boxers never work for 30 seconds and rest for 2-3 minutes, they should be able to withstand fatigue and compete at a high intensity regardless if it's the beginning of the round or nearing the end of the round.

Conditioned boxer > boxer with limited stamina

 

[Mangina]

for god's sake don't punch with weights in your hands either.

You are supposed to punch the weights stupid.

 

[Memor]

Speed on Tues and thurs. Power after Fridays boxing session or on Saturday

Ability to produce sub-maximal force as quick as possible > Ability to produce maximal force over a longer period of time

Fast boxer > bulky slow boxer

And circuits are more beneficial to a boxer because when are you ever at rest during a 3 minute round? Boxers never work for 30 seconds and rest for 2-3 minutes, they should be able to withstand fatigue and compete at a high intensity regardless if it's the beginning of the round or nearing the end of the round.

Conditioned boxer > boxer with limited stamina

Nah, I know that - but he's not trying to box and compete in it and spar for rounds every week with people. There's a distinct difference. He's doing it through his gym as part of exercising. What I meant was if you're trying to compete and specialize, then you can start bringing that stuff in with the guidance of a good trainer...but otherwise you're better off keeping things simple.

 

[Apocalypse]

Nah, I know that - but he's not trying to box and compete in it and spar for rounds every week with people. There's a distinct difference. He's doing it through his gym as part of exercising. What I meant was if you're trying to compete and specialize, then you can start bringing that stuff in with the guidance of a good trainer...but otherwise you're better off keeping things simple.

Ya thats exactly my situation. I wouldn't mind competing eventually. I def need to build up my endurance. I like keeping workouts simple.

 

[Apocalypse]

Also thanks for all your responses!