I’ve recently started boxing (about 2 months ago) and I’m really enjoying it. Eventually I’ll try and get some fights, though I’m a long way from that now.
I’m hoping to get some advice on weight training for boxing. I’ve used the search function, and there is some info, but nothing very specific. Likewise for teh whole internets.
I’m getting in 2 skills sessions a week with my trainer - which i’ll move up to 3 once uni finishes (these always include jumping rope but also sometimes other forms of cardio and sparring). On top of that i’ve been doing two 7km runs a week.
That’s been great and I’m getting into much better shape cardio wise. My problem has been with my weight training. Before boxing, I’d been doing weights for a few years and made some pretty decent gains. I’m 6 feet tall at 195lb with low body fat. Obviously that doesn’t make me massive, but its nothing to scoff at either.
Basically, I don’t really want to lose what I’ve got in terms of muscular development. I’d be happy to come down to about 187lb or a bit below so that when I eventually fight, I can do so in the 178lb class. I know I might get criticised for trying to do two things at once - but at this stage boxing and weights take about equal priority for me.
So what would be a good program to both maintain my physique and compliment my boxing. At first I tried WS4SB. It wasn’t too bad, but I’m not sure how helpful the leg day was. Obviously you need solid legs for boxing, but having hams for thighs doesn’t really help with making weight. Also, I found it really difficult to do some of the skills stuff with massive DOMS in my legs.
Currently my week looks like this:
Monday morning: Roadwork
Monday arvo: ME Bench, 3 sets wide grip pull ups, 2 sets heavy DB curls, 3 sets Heavy tricep pulldowns, 3 sets Medicine ball throws
Tuesday: Boxing skills
Wednesday: ME squat, 10 rep squat, BB reverse lunges
Friday: ME Deadlift, Pushups 3 sets to failure, chin ups 3 sets to failure, 2x8 BB Curls, 3x10 skullcrushers, 3x10 lateral raises, abs circuit
Saturday: Rest (possibly other skills session in future)
Sunday: 7km Roadwork
I know this might look like a lot - but I’ve worked up to it slowly and I have none of the symptoms of overtraining so I think I’m fine. My diet and rest is spot on.
How does this look??
Do I need to do that much (not much by BB standards, but I don’t know about boxing) leg work?
Also, I’m unsure about how to add shoulders into the mix. I feel like they get a fair amount of work from benching and I’m unsure about adding other pressing movements, considering how much work they get from punching.
Thanks for reading this epic request. Hopefully some of you guys have some advice to give and maybe you could even share what strength training you do. I know this has been covered before, so I apologise, but I couldn’t find anything specific enough for my liking.