Lifting once a week while boxing

[New Jack]

If your into amateur boxing and you only have time and energy to lift once a week is this a good program?

Bench Press 10,8,6,4,2
Military Press 10,8,6,4,2
Lat Pull Downs 10,8,6,4,2
Standing barbell curls 10,8,6,4,2
Squats 10,8,6,4,2
Deads 10,8,6,4,2
Shrugs 10,8,6,4,2
Neck 5 x 10

Thanks in advance.

 

[ZGzaZ]

thats some crazy volume! I see it hard to make muscle or strength gains doing that once a week.

 

[New Jack]

What do you suggest?

 

[Nonerz]

are you training to improve your boxing? gain size? increase endurance? that's where you need to start.

it looks like you are pyramiding...implying that you increase your weights as you decrease your reps. if i rememeber correctly, that works on increasing your strength.

 

[epimetheus]

As a boxer you probably don't want to train as a bodybuilder. All that extra sarcoplasmic goo will only slow you down. What you want to train for is strength and explosive power. Some standard weight training can be benificial, though plyometrics, olympic lifts and even some strongman training would be even better. Just keep in mind that adding mass isn't the best thing. Being as strong as possible while remaining in your desired weight class is what is important.

Don't lift weights strictly for high reps thinking it is the only way it can benefit you. Do add in some weeks of high reps. Having a high endurance in weight lifting may have some carryover, but strength has much more. The real endurance though comes from your boxing traing. I will assume you know how to train as a boxer efficently. Here are some links on Weight training for the boxer and martial artist.

Training for Holyfield
http://www.sportsci.org/news/news9709/hatfield.html

Plyometrics-
http://www.neokarate.net/combastics/articles/mc-plyometrics.htm

Martial arts- (similar in ways)
http://www.strengthcats.com/strengthfundamentals.htm
http://www.myodynamics.com/articles/bodybuildma.html
http://www.veloforce.net/Articles.html
http://www.fightingarts.com/reading/get_articles.php?cat=Strengthening