So I am sure that there have been multiple threads such as this one but I could not find any with the exact information I wanted. So anyways I am taking a hiatus from my bb pursuits because I was just unrelenting in my lifting I pushed it even when my body begged me to slow down. End result was a fucked up rotator and a constantly aching lower back among other things.
I figured I have to stay active why not learn to box and try to get into “fight” shape. I joined a local boxing gym that just opened up and the place is awesome. It has a couple former pros one being two time wbo middle weight champ William Joppy and a few less known active pros.
But I am getting frustrated because going from lifting 5 times a week bb split to this were I dont really know how to train has left me confused. I don’t know how much weightlifting to incorporate. My coach said to stop pumping iron completely and just focuse on pullups/chinups push ups and dips ect. I also don’t know what type of conditioning workouts to implement. They have boxing cardio classes which are surprisingly great if you give it 100 %, several of which are instructed by joppy. But the music they play is too gay for me(wocka flocka) and the soccer mom to guy ratio is just too high. If anyone wouldn’t mind showing what their boxing training looks like I would appreciate it a lot. I am trying to train with the intent of actually stepping in the ring eventually.[/quote]
OK man, let me tell you this - if you’re gonna get in the ring - SERIOUSLY - fuck that weightlifting bullshit. You need to learn how to box first, and you’re going to be using muscles you didn’t know you had and wearing yourself out like you never thought you would.
Your technique is most important. Every waking moment, you should be processing what your trainer is teaching you, and shadowboxing, shadowboxing, shadowboxing. This is what’s going to make you develop a flow, a style, and a rhythm, which, if you’re white, probably doesn’t come naturally to you.
Your technique is also where all of your power is going to come from. It’s got nothing to do with weight room strength or squat numbers or any of that other shit - it’s from your technique (as well as other things like range and timing, which you will learn about later from your trainer.)
But your technique, unfortunately, won’t do shit for you if you’re too tired to use it. This is where your roadwork is gonna come in. Run ever morning, without fail. Start slow, but get your miles in. Most trainers shoot for 20 or 25 minutes of running, some do it in different ways or have different methods. My coach says to run around the track, and at the curve, start sprinting, and at the straightaway, jog. But like I said, different guys do it differently. B
This is important though - don’t let any cocksucker tell you that running won’t do anything for your boxing. If you don’t run, you WILL SUCK in the ring. This is guaranteed.
As far as pushups, pullups, and dips, you gotta understand what the trainer is looking for, which is extremely high levels of endurance. Even an ammy fight, going 3 two minute rounds, will sap every bit of strength from you and make you struggle to keep your hands up by the end. High rep pushups and dips are going to give you more endurance in those muscles that will tire out first, namely the deltoids.
I suggest doing a lot of bandwork for your rear delts also, because those will tire out fast but are often overlooked by boxers.
If you don’t dig the cardio classes, don’t worry about it. You put in 12 or 14 rounds every day, and run, and you’ll be gettin plenty of cardio.
Lastly, SHADOWBOX. Do it when you wake up, before you go to sleep, at lunch, in the bathroom, EVERYWHERE, all the time. Do at least three to five rounds a day totally independent of your workout, going light and easy but concentrating on rhythm and stringing punches together. This will pay off.
As for lifting, it’s last, absolutely last, on the list. If you really want to keep it up, I suggest a shortened version of 5/3/1 that has you lift once, maybe twice a week, and doesn’t incorporate many assistance exercises. If you do too much volume and get up in the ring, YOU WILL FEEL IT.
I lift twice a week still, but that’s only because I’m not competitive and I still love to lift and stay thick. If I was competing - and that idea has crossed my mind - I would drop it to one day and just do a couple big lifts.
Here is my log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/log_o_the_irish
You are now a fighter. You must now think like a fighter, and you must now train like a figher. Listen to William Joppy - he’s been in the ring with the best of this generation, and he beat Roberto Duran (even though Duran was like 90). Whatever he tells you to do, you do it.
I know this was long and rambling but if you got any questions I’ll see if I can help you out.