been reading the combat sport forum like for one and a half hour, and couldn't find anything really useful to me.
i've been lifting for 2 years, now i'm really interested on lowering my bf%.
i weight 260, 6'0" and i'm currently lifting 5 days a week, i'm alaso on a low carb diet. Split looks like this
mon: ME DL, plus back work tues: ME bench, plus tris, shoulder wedn: legs (squat, romain dl, split squat) thur: off fri: DE bench, plus tris, shoulder sat: legs (front squat, good mornings, splits) sun: off
as you can see, the volume it's a little high, and i recently joined a boxing gym, and i really like it, but seems like i can't handle lifting and boxing 5 days a week, so what should i do?
will only lifting 3 times a week while boxing make the trick?, my goal is only to keep strength and lose fat (not gaining muscle, stregth and lose fat all at the same time)
Ditch the low carb diet and actually eat some food, i.e form a calorie deficient. How are you lifting for 2 years and still asking questions like this, research before you post, and don't think that boxing or any other combat sport is the cureall for a shitty diet, if your fat before you worked out, your fat as you work out and think you can add more to lifting 4 days a week you need a reality check and realize your intensity is not in your workouts, your cardio is not sufficient, so adding three things that you do below margin will not help you lose weight.
thanks for the reply man, yes it sounds stupid to ask that after 2 years of training, if you want i can post my diet, i think it's not a shitty diet, cause i've already lost 10 punds in 3 weeks, and my question was about the volume of my training.
Train boxing as a fighter, or train boxing as a way to lose weight ? Look, I was trying not to be a asshole before but your not getting it, your weight training program is botched, your diet is botched and you want to know how often you should train to box when there's articles on this already. You've been training for a while and your 1rm's suck for your weight so wouldn't that be a indication that its all botched ? Next, a bodybuilding program, which is what your using, can not and should never be done with with any boxing regime, not to mention your working out your legs 3 times a week and your shoulders/bench 2 times a week with a 48 hour window, which if you take into account the problem with legs it automatically means that your body is constantly in a state of being overtrained.
Now take into effect your low carb diet, which was never really made for a martial athlete because 99% of what we do eats up our glucose stores quicker than a fat kid in a candy store, and you have a Fubar approach. Go read on strength training (not bodybuilding), go read on nutrition (For anaerobic/aerobic athletes), and then come back in here and post "what should my workouts like if I wanna be a box". Not asking for us to school you in basic stuff.
He's trying to use boxing to burn weight though Irish, take into account his profile numbers and he's obviously doing something really backwards. At any rate, I was going to help you OP, but your blatant disregard for researching at least the basics and affinity for asking assnine questions has driven me away.
i hear you boys, and yes, i look like a troll ( don't wanna be it).
so i'll reformulate my post.
i want to train box seriously, but i'm fucking overwheight, so i should lose some fat first, the routine i posted was given to me, i was supposed to do that routine along with 5 days of cardio for a month, then switch to a 4 days split.
that was for background.
maybe i just didn't search enought, i'll keep researching, but any help it's really welcome.
This will give you a base of nutrition. Start taking fish oil, if you're not already, and look into pre-and post workout shakes. I tend to stick with a simple whey protein shake after my workout, but because I don't compete and I'm young recovery isn't a vital issue to me. This will change as I age, and there may be more supplements to look into.
Drink more green tea. Joe Calslappy swears by it, and even though I don't like him, the guy's a pro.
And if you really want to get into boxing, don't worry about being fat. Drop the split you've got going and go to two full body workouts a week, something in the fashion of Waterbury's Total Body Training. Heavy, compound movements where you get the most bang for your buck and get the fuck out of the gym.
Start running. Wake up every morning and run a couple miles. Nothing crazy- start off slow. But do your roadwork. And finally, go the damn boxing gym. Jump rope, shadowbox, hit the pads, the bag, the double end, and do it under the eyes of a trainer. Go four or five times a week and do your workouts.
If you combine this with good nutrition, you'll be amazed at the results you'll get.
Irish, you seem to have a pretty good grasp on training for combat sports. Wouldn't a 3 way split be effective? Would you have a figher doing a lot of Db seated power cleans, face pulls, and other band/cable shoulder prehab stuff?
Just curious, I might join a club this summer, or the next.
To be honest (and this is just my opinion, I am by no means any expert) I don't know that I would use the DE/ME format while boxing. You're going to be a lot of dynamic type movements (that you've never done before) in the training (like medicine ball shit, etc.)
On top of that, ME days take a lot out of you. I don't know if your program is properly constructed according to what powerlifters say to do- namely, mixing a DE lower body movement and an ME upper body movement on the same day. There are certainly way stronger, more experienced guys who can tell you that than me.