T Nation

531 and Boxing



My goal is to gain muscle and strength while keep improving my boxing skills
here is my schedule: tuesday , thursday Boxing class (rope skipping, pad work, heavy bag, shadowboxing, etc...) i just started boxing in a club so as a beginner i just train 2 days there but this training is hard 2 hours non stop boxing bodyweight training and the things i named.

I am doing the 531 on monday, wednesday , friday and sunday.
So my question is how should i change my training to realize my dream to become a boxing pro?

I have alle the equipment at home to do the boxing training alone at home instead of boxing against others i am boxing against my box sack,
So please help me to find a good why how to train.


Old school boxers don't do a lot of "bodybuilding" or "power-lifting". They refer to it as conditioning or strength and conditioning. Focusing on boxing and strength will limit you in one or the other. If you want to be the best boxer you can start boxing 3, 4, maybe 5 days a week and keep the strength work simple, low volume, and preferably after your boxing NOT on off days, you will need your off days to recover.


At the most, find a way to do 5/3/1 2 days a week, while still making it to the boxing gym 4-5 days a week. You want to be a pro fighter, but you're doing twice as much weight training as fighting? Seriously, if you try saying it out loud you'll realise how ridiculous it is to do twice as much weight work as boxing, but think boxing is what you're specialising in. You want to be a fighter, spend time in the gym, fighting/training.


Yes thanks do think 3 times weight training is also ok and then 4 days boxing and do you think i can still progress if i do the 531 only twice a week?


I'm still a newbie myself, so if any of the more experienced fighters on here disagree with what I have to say, by all means listen to them. But here's my opinion:

If you're only training boxing twice a week, you can probably get away with four days of 5/3/1. But ideally you'd like to spend much more time on boxing. When you're able to do that, you'll probably find that you can only handle two days a week of strength training. This doesn't mean you won't progress in the weight room, though you'll progress much more slowly. But this is fine, because you want to be the best in the ring, not in the weight room. Everything you do in terms of strength and conditioning should be to improve your boxing. So the goal is to find that sweet spot where your gym time maximally enhances your sport performance without interfering with your sport training.

I hope my answer made sense and was of help to you!


Yes thanks it was helpful i try now to fight 3-5 times a week at least and improve my strenght two times a week and you are right when i am at the boxing Club i train with bodyweight my muscles