boxing split

[fnheadcase]

I am trying to put together a good weight training split that works around practice. We pratice Mon, Tues, Wed evenings.
I was thinking Wed morning or after practice do back and bis, take Thursday off. Then do chest triceps and shoulders on Fri. and legs on sat. Anyone ever worked around anything like this? I think I have been over training lately and need to change things up.

 

[bonan]

where in Iowa are u from?

 

[Bigsatan13]

Go to www.ringside.com they have a book that outlines a weightlifting program for boxers. Great company!

 

[ballast]

I would forget about split training while you are training for sport, especially an intense sport like boxing.You'd be better off doing abbreviated total body routines or at most, an upper body/lower body schedule.You don't want to exhaust your muscles too much, or your sport performance will suffer.Also, since boxing emphasizes the pushing muscles(chest,delts,tris), you'd be better off to eliminate or reduce your pushing exercises and spend the bulk of the time doing pulling exercises to maintain muscular balance.Otherwise, you could suffer from imbalances and injuries.Try to work wind sprints into your routine.Too many coaches focus on long distance runs and these do very little for a boxer, unless he is only doing 3 round bouts.

 

[Lord_Suston]

How long are your sessions? Need to know what weight you are? and what class you will be competing in? cause if you're gonna be fighting in the lowere classes then there is no reason to weightlift.

My brothe and I are training right now for boxing, the difference is he wants to be 157 at 4-5%bf and I need about 9% cause I still want to weigh about 187 ripped. And the workouts can be done.

 

[bighead]

lord-sust,
what kind of distances do you run per day to get ready for a fight?
How many press-ups you do in the morning etc?

I got a fight coming up in march but my distance running totally sucks,it always has,i want to start the hard work on the running/conditioning now.Not 6 weeks before fight nite.

 

[Lord_Suston]

Bighead I run for about 20 minutes distance is unimportant since in a ring you need time vs distance then I sprint 4-8 hundred meter dashes with only walking time in between. Basically on a track run a hundred yard then walk a hundred then sprint. do this about every other day or one of every three days. After yoiu can do this then up a minute when you run per every sprint you up. This I always do in the morning then at night you speed box if you want to keep mass( like me). Basically get do 3 rounds of mit work in the gym and three rounds of defense,(Doging and blocking) at the end of your work out have some time you try explosive punching against a bag for 30 sec and then rest for a minute then repeat about 3-4times. You can do this shadow boxing too, Hint Mike tyson did this and he is incredibly fast for his size. Warning this shit makes you sore and mean.

 

[bighead]

Thanks very much for the reply lord_suston,
I will give this training regime a try in the mornings,
I'm going to go with running 4 mornings a week with
the type of sprint training you described on the 2nd and 4th mornings.On the other 2 mornings i was going to go with
a 5km run in a quick a time as possible for some stamina.
Until now i had been concentrating on distance work with ok reults but nothing outstanding.

thanks again,
bighead.

 

[Lord_Suston]

Good deal bighead, I emphasize that distance isn't important, you need cardio work not distance work. Being able to put forth continuous effort for half an hour on a run is great, I can only do about 3.5 miles in that time vs my brother who can run 3.5 in 23 minutes. he's just better at running.

when I weightlif for fighting tyhought the reps are exposive with low weight high reps and no barbell bench incline decline or flat, these lifts tend to reduce my speed. Try more of a natural program that covers compound movements and not isolated ones.