T Nation

Need help with workout (boxing)

I’m a boxer, and I would like help with putting together a weight lifting routine. I just started boxing in the past year, and I cannot lift like I used to. Before I started boxing, I was always doing heavy push, pull, legs workout (three workouts a week). Now that I’ve started boxing, those type of workouts make me to sore, and I cannot keep punching during sparring because my arms feel like tanks. I would appreciate it if someone could help me with a split routine that will help me maintain strength, and size (functional muscle).

Boxing is a great sport that is a tremendous conditioning exercise as well as being a perfect example of functional strength. There are specific manners that a boxer will train. My only question is how focused you want your boxing work to be?. In faith, Coach Davies

as a boxer you don’t want a standard BBer workout… I saw an old several week workout list made by Dr. Squat for Evander Holyfield a while back. You could probably figure out how to adapt this to your needs. Now if only i could remember the url.

Check out some of the threads on Coach Davies training. I used to kick-box and this Renegade training sure seems like it would have a very nice carryover. Afterall…you need to be able to apply force for a long time during a fight so a heavy 1rm max doesn’t have much value unless you can lift the same weight in a fatigued state.

I have just posted a message that might be relavent to your situation. I have heard that the negative portion of the lift is responsible for making you sore but does little for strength.
Louie simmons in his testosterone interview said, Things like slow repetitions and negatives just make you sore! They will increase size, but they do nothing to increase strength, so we don’t do them!
maybe you can keep the negative portion of your lifts to a minimum.

hey dman - I always look forward to your comments. I’m in complete agreement with you. The problem is moving to boxing training from bodybuilding. A friend of mine, who is a boxer has a motto of saying he got his arms from lifting them up off the canvas. Take care brother, In faith, Coach Davies

If the moderator will let this pass the site for Fred Hatfields training of Evander is:
http://www.sportsci.org/news/news9709/Hatfield.html

an interesting read for sure…

right on. thanks to coach D. and to Kelly, for digging up the url, i thought i had it bookmarked.

Coach Davies I am 100% serious about my boxing and am going to turn pro early next year.Could you share your views on training for boxing and the specific manners that a boxer will train. Thanks

Same here… i would love 2 hear your opinion
on boxing specific …functional strenght.
Thanks coach D !

one of my first loves in the training of boxers - might be the easiest to show functional training. Everything needs to be functional. Rope work with fisted pushups and 60 second flurrys of combo. Repetition of punches (precise combo’s and defensive patterns). Functionality of strength - chop wood/wheelbarrow/sand bags … Whew, you got me pumped. Lets talk more brothers. In faith,
Coach Davies

what boxers have you worked with?

Train high intensity on the same day you box (do it before and take an easy break inbetween)you want to do something brief and intense (you get plenty of volume in the ring and on the bags). Make sure you get a full day of rest after boxing and strenght work. You will be like jello for the first couple of times, but then you will adapt.

Coach Davies my boxing training at the moment is pretty much standard training pad work, sparring and roadwork. For strength I train heavy low rep 3 times a week in the morning and then boxing training of a night.
From reading your post and articles I realise I am only half doing things.My boxing and strength training need alot of work. I am going to start renegade training and get myself in serious shape, I am going to turn pro early next year so I have about 6 months to get in real shape.
Since reading your articles and post I have started using 1 arm bent press, woodchops, sled dragging, climbing rope, pulling rope with a weight on the end.
As per your previous post I will include rope work with fisted pushups and 60 second flurrys.
could you please advise how to structure the workouts and what specific exercises to use you mentioned sandbags and wheel barrow. The training I have done this way is great for mental strength you really need to be tough to do it. This is the perfect way to train for boxing combining strength,fitness and mental toughness
Any guidance is greatly appreciated

Here is a tip for you from a martial artist. When I workout on the iron, I have a heavy bag in the basement. Now this is brutal, but effective. During any upper body workout…between sets hit the bag for one minute. So for example, do 1 set of bench…wait one minute, hit the bag one minute, wait one minute…do your next set. It is brutal, and your poundages drop…but it helps a lot. I do the same thing with legs…except kicks between sets. As a MA, not a boxer, I have specialized it a bit more so it is as follows: Bench=body punching Pulldowns/rows=grabbing and pulling towards techniques Shoulders or triceps=high blocks and face punching biceps=grab and pulls. That is just the upper body…since you use no lower body techniques. Try it, I think you will like the results.

Ausbox - where or in which state do you train? Im in NSW and trained extensively in MA before doing alot of focused training with Grant Chapman and a little with Spike Cheyney (Australias most recent, if not only, olympic silver medalist). I wrestle in the best CBD MMA gym now but in the past Ive sparred extensively with one of Anthony Mundines old sparring partners. Eccentric movements help eccentric strength which is of questionable benefit to boxing on most lifts. Listen to the Poliquin audio on this site for starters but Id stick to getting the basics right (and not stress about the margins or rats and mice) ie fast concentric and eccentric. More importantly, I suggest that if you want to go pro you need to become your own nutrition/exercise/weights guru or hire one. Assuming you want to stay in the same weight class, nutrition and probably some supplements will be key to making power/speed gains without overtraining or gaining size. Training wise - I would consider doing sets of 60% 1rm SUPER EXPLOSIVE UP AND DOWN first and foremost. Maybe supplement with some heavy low rep work still explosive but feel for any detrimental speed effects afterward. Plenty of stretching of worked muscles during and after workouts is critical. Key movements are are variety of pushing type leg movements (squat/lunge type weighted movements as well as some sled/car) and twisting movements (swiss ball, core work, assymetrical lifts, specialised olympic bar twisting movements etc). Olympic lifts (clean and jerk and snatch) are also favoured by MMA competitors for explosiveness. I reiterate though, if this is to be your lively hood you need to be a conditioning expert or hire a recognised boxing conditioning expert because you WILL fuck up otherwise and the wrong training will waste your time if not set you back.

… and a Bill Roberts type chemistry knowledge or advisor is likely to help with gaining and maintaining power when training to assist power without size and making weight in the best way possible. Ive never considered it because I have no need, but if I wanted to go pro Id at least want to know what type of chemical advantage my opponents might have when they do their thing on my brain cells.