Please read this and give me some feedback

[bonan]

hey bros ive been kinda feeling bored with my ususal workouts so i was thinking about changing it up a little. Im planning on doing this workout:

Monday, Wednesday, Friday: Boxing workout( heavy bag, speed bag, jump rope, shadow boxing, etc.)

Teusday: Power Clean-5x5, Leg Press-3x6-12, Chins-pyramid, Push ups- pyramid, plenty of trunk work

Thursday: Overhead D.B. press-2x5, push ups- pyramid, pull ups- pyramid, plenty of trunk work


my question is do u guys think that the boxing and lifting will build muscle if i eat a shit load of calories and protien and creatine(im drug free). Plus i kinda want to use the boxing to lose some fat. I just hope that the aerobic nature of boxing wont burn muscle. thanx guys, i would appricieate any feedback.

 

[Latimer]

It doesn't sound like much of a problem. The boxing exercises you plan on doing are basically just cardio. Give it a go for awhile and see how your body reacts to it.

 

[bonan]

bump

 

[bonan]

bump, i was hoping ballast would respond he seems to know what hes talking about

 

[ballast]

Sorry bro.Been busy with the holidays and a wedding from hell.Whenever I seriously incorporate boxing training into my routine, I do several things that make my overall routine and gains productive.
1)Allow plenty of recovery-I like to always follow a training day with either a rest day or an easy/light day of training.During several periods, I would do two-a-days(training twice in one day) followed by a day of complete rest.I.E.-boxing in the am, then weights in the pm.This depends on your personal recovery ability.Mine sucks, hence the large amount of rest days.You'll have to do some experimenting here and find the right balance that works for you.
2)Lots of calories-boxing workouts/exercises are pretty intense so the more quality calories I consumed, the easier I gained strength/muscle.One thing that worked well was eating 6-8 times per day, alternating a liquid meal with a solid meal.High quality protein powder came in handy.
3)Follow abbreviated routines of both weight training and boxing exercises-I rarely ever do isolation or assistance exercises when incorporating boxing and weights.Stick to meat and potato exercises like cleans,snatches,high pulls,squats(front,back and overhead),deadlifts,chins,etc.Also, keep your total training time per session low.An hour or so at the most worked well for me.
4)Eliminate or drastically reduce the volume of exercises that utilize the pressing muscles(chest,delts,tris).These muscles get worked very intensely from all the punching you do against resistance like heavy bags and focus mitts.Too much work on the pressing muscles will eventually lead to muscle imbalances.Next time you watch a boxing match, look at the boxers posture(not while they are fighting, I'm talking about when they are standing around before the fight).Most boxers have that hunched forward posture.This is caused by all the work the pushing muscles are accustomed to and the neglect of the pulling muscles.As a side note, during periods of boxing training my chest and delts gained a fair amount of size even though I wasn't working them directly with weights.
5)Cycled training-After every three or four weeks of intense training, try to incorporate a light week where you reduce the volume of your training by 25-50%.Boxing is so intense that it is easy to burn out from all the physical stress.You can't work at max intensity forever.One week of light training per month was one of the most productive things I did.Without them, I was constantly burnt out.
Let me know if I can give you any more suggestions or sample routines that have worked for me.Good luck with your training.

 

[bonan]

thanks bro, u always seem to be very informative in your post and replys, whats your background in boxing?

 

[ballast]

Got my start in the garage.The local boys and girls club had a boxing program and held bouts once a month in the gymnasium.A few local toughman contests and that's about it.You won't see me on ESPN and I was never a standout in boxing, but I did my best and got a good rep as a local boxer.I still knock around with a few guys from way back when, but boxing for me is now just a way to stay in shape.

 

[bonan]

im only 17 and just started seriouslly watching and following boxing about a year ago. Ive always had a heavy bag at my house and recentaly purchased a speed bag. im going to be going away to college next year(i dont know wear yet) but how would i get into ameteur boxing? i really enjoy the workouts and maybe would like too compete someday as an ameture. do u know how to get started?

 

[ballast]

I would find a good boxing club and go from there.Do some research and make sure your coach is knowlegable.Most clubs set up bouts and that is a good way to start.When we were living in Phoenix I seem to remember that Arizona State University and the University of Arizona(in Tuscon) both had boxing teams and would often have University Fight Night where they would compete against one another.If you are going to college, you might want to inquire whether or not they have a boxing program and if so, write the coach and let him know you are interested.I'm not saying to pick a school just because it has a boxing team however.I can do some checking for you as I have some contacts at U of A.Let me know.In the meantime, if you do plan on taking up boxing seriously, start training seriously now.Most of those kids probably have a few years experience and you don't want to walk in there "green".If there is a club near you, start up now so you can get some good training.Good luck brother.