T Nation

Boxing and Strength Program


#1

CT,

I was wondering if I could get your advice on the best way to combine a strength/hypertrophy program with my boxing training. I am on the low side for my weight class, so I would like to gain 3-5 pounds of muscle while continuing to progress in the basic lifts.

I go to my boxing gym 3 days a week. 2 of these days are sparring. I do shadowboxing and bag work as my finisher for lifting days also.

MON: Push day. Main lift being Bench Press

TUE: Boxing/Sparring

WED: Pull day. Main lift deadlift

THR: Boxing/Sparring

FRI: OFF

SAT: (AM) Boxing, skill work/conditioning
(PM) Shoulders, OH Press main lift

SUN: Legs. Squat main lift

This is how I have been training. I can also lift in the morning to give me more off days, but I would lift in the morning and box at night. It would look like:

MON: OFF

TUE: (AM) Push
(PM) Boxing

WED: Pull

THR: (AM) Shoulders
(PM) Boxing

FRI: OFF

SAT: Boxing

SUN: Squat

I was just wondering what would be the best method to balance this type of training. I have been following a 5/3/1 type of template with 3 work sets on the main lift. I balance this out with 2-3 accessory lifts to at a lower intensity for the hypertrophy effect. Boxing training is usually a little over an hour. Depending on who I am working with, sometimes it might be 5-6 light rounds, or a heavy 12 rounds with 3 different guys.

Thanks in advance for any help coach!


#2

Which training days have most negatively affected your boxing workouts? Gym work after squat day must be brutal. What do you do for road work?


#3

[quote]lotsi81 wrote:
Which training days have most negatively affected your boxing workouts? Gym work after squat day must be brutal. What do you do for road work?[/quote]

I’m usually sore on my sparring days.

Roadwork is about a mile or two as a warmup before my boxing sessions. Usually a slower pace.