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sharkmaster
New member
I've been using this routine latley to gain power for boxing without spending to much time lifting so my energy is up for training and running. I just lift every other day with 2 compound barrbell lifts. Its short and sweet and gets the job done.
each exersize is done 3X8 as the target I may or may not get it. once 3x8 can be acomplished with good form I add 10 pounds. Before each lift I do two warmup sets. the first with 50% my target 3X8 and the second with 75% for 8 reps each actually making it 5X8 per lift.
workout #1 Bench press
squat and press(front or back of the neck)
workout #2 bent row
powerclean
This is not a body building routine but works great for me for strength and explosiveness and has been adding some muscle to my frame though I am not a very big guy. I feel like the squat and presses and power cleans really work well for developing power from foot to hand which is great for punching or just about any sport or athletic movement. I seem to overtrain easily when boxing and lifting so just a couple compounds works great for me. If anything the routine lacks heavy leg training from a lifting aspect but is also good for me right now cause my legs get a lot of work just from footwork during boxing and running. Its enough to keep my legs strong without leaving me to sore to move around freely. I figured this would be a decent routine option to share for someone who just has a barbell and bench without a squat rack.
each exersize is done 3X8 as the target I may or may not get it. once 3x8 can be acomplished with good form I add 10 pounds. Before each lift I do two warmup sets. the first with 50% my target 3X8 and the second with 75% for 8 reps each actually making it 5X8 per lift.
workout #1 Bench press
squat and press(front or back of the neck)
workout #2 bent row
powerclean
This is not a body building routine but works great for me for strength and explosiveness and has been adding some muscle to my frame though I am not a very big guy. I feel like the squat and presses and power cleans really work well for developing power from foot to hand which is great for punching or just about any sport or athletic movement. I seem to overtrain easily when boxing and lifting so just a couple compounds works great for me. If anything the routine lacks heavy leg training from a lifting aspect but is also good for me right now cause my legs get a lot of work just from footwork during boxing and running. Its enough to keep my legs strong without leaving me to sore to move around freely. I figured this would be a decent routine option to share for someone who just has a barbell and bench without a squat rack.
