I've recently started boxing and do not want to completely stop lifting weights as I strongly believe that lifting weights will be beneficial to my boxing. I currently box 3 times a week and play 5-a-side football once a week.
The boxing is really taking it out of me in terms of fatigue and recovery so I will have to keep my weights volume down, and I want to get the best bang for my buck as I won't be able to do a significant ammount of weights training.
I reckon I can get two weights sessions in per week, one after a boxing session and one dedicated weights day. I have limited access to the gym (weekend opening hours are restrictive), hence only one dedicated weights session.
I have access to a couple of olympic bars, plenty of weight, a squat rack, a bench press, dumbells up to about 30kg, a lat pull down and cable station. The ceiling is too low to push over my head while standing so push presses and snatches are out. I want to use a full body training session on each day using compound movements only.
Where I am seeking advice is on which exercises to incorporate and what kind of set/rep protocol would be advantageous.
Everyone at the gym is trying to push me into high rep exercises to "build stamina", frankly I think this is total bollocks, the trainers are good boxing trainers but what they know about weight training I could write on the back of a postage stamp. I figure the boxing training will take care of stamina issues and the weight training is to aid in the development of power.
Exercises that I consider to be essential:
Rotational Ab exercises
I think the way to go is to have two full body workouts using different exercises and/or set/rep protocols and alternate between the two, one shorter lower volume for after boxing and one higher volume more comprehensive session.
Oh, and I'm also currently trying to cut down to be a light heavyweight - 175lbs, from my current weight of just over 200lbs. This probably won't affect my training, just my diet and maybe some additional cardio at the weekends.
I'm not asking for someone to prescribe me a full program here but any suggestions or advice will be most welcome.