Weight Training for Boxers

People all over the world have been training in boxing, particularly since George Foreman was a champion boxer and bodybuilder. Due to its importance as both an athletic and martial art many people are interested in knowing how it can help them achieve their fitness goals.

The “boxing weight training reddit” is a subreddit that offers boxing tips and advice. Users can post questions or share their own experiences with other users on the website.

Editor’s note: Chad Howse contributed this guest article.

We discussed two aspects of a fighter’s training program last week: running/sprinting and plyometrics. Today, we’ll discuss the two other major components of a fighter’s fitness regimen: weight training and bag work.

When it comes to weight training for fighters, there are a few different schools of thought. Weight training, according to the “old school,” merely increases muscle mass and tightens the body, making a fighter less effective in the ring. Even less effective.

However, there are many who see the advantages of weight training in combat sports: the increased power, speed, and muscle endurance that comes with good weight training. Today, we’ll look at how a boxer should train with weights properly.

For a boxer, weight training serves two purposes:

  1. to increase explosiveness and power
  2. Muscle endurance improvement

A fighter’s ability to gain muscular mass is negligible. Muscles demand higher blood flow and use more oxygen than fat. As a result, a fighter’s exercise does not include hypertrophy – or muscle-building sets – or tempos.

Fighters, on the other hand, produce some of the greatest physiques in sport by concentrating on lower, power repetition counts and higher, muscular endurance rep counts – which is precisely what we’ll be doing in today’s session.

Weight training and bag work are two ways to train like a fighter.

Weight Lifting

Tips for Weight Lifting:

1. Everything is done at top speed while maintaining control over the weight being lifted, pressed, or pulled. The importance of good shape comes first. We should just focus on bursting with the weight after that.

This is particularly true for each exercise’s concentric contraction. During this portion of each workout, you’re constantly at full speed (press in a bench press, pull in a chin-up, lift in a deadlift).

2. Put forth your best effort! The difference between the top fighters’ training methods is not what they do, but how they do it. Yes, they do things a bit differently when it comes to exercise selection and repetitions. A fighter’s work ethic, on the other hand, is genuinely unique.

Each set should be treated as if it were the sole set of the exercise. Don’t “pace yourself” in anticipation of a huge finale.

Descriptions of the sets:

A1 and A2 are supersets. Perform both exercises in a row, with a rest break at the conclusion of the set. Rep for as many sets as are displayed.

B1, B2, and B3 = Giant Set Perform all three exercises in a row, with the rest break at the conclusion of the set. Rep for as many sets as are displayed.

Quad Set = C1.C2.C3.C4. Perform all four exercises in a row, with a brief rest break at the conclusion of the set. Rep for as many sets as are displayed.

Lower Body Dominated Workout #1

 

10 minutes of skipping as a warm-up

1st Superset

A1. Hack Squat – 8,6,4,6,8 reps A2. Snatch Dumbbells – Reps: 8,6,4,6,8 60 seconds of rest

2nd Giant Set

B1. Deadlifts – 10,10,10 reps B2. Box Jump with Weights – Reps: 8,8,8 B3. Box Jumps – 6,6,6 reps 45 seconds of rest

 

3rd Superset

C1. Quarter Squat – 15,20,25 reps C2. Squat Jumps – 15,15,15 reps

Abs

Decline Weighted 15,15,15 sit-ups; 15,15,15 roll-outs; 15,15,15 sit-ups; 15,15,15 sit-ups; 15,15,15 sit-ups; 15,15,15 sit-ups; 15,15,15 sit-up

Workout #2 — Dominated Upper Body

 

10 minutes of skipping as a warm-up

1st Superset

A1. Lumberjack Press: 14,14,14,14,14,14,14,14,14,14,14,14 A2. Bent-over Row – 12,12,12,12,12,12,12,12,12,12,12,12,12 60 seconds of rest

2nd Giant Set

Reps: 10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10,10 B2. Walking Push-Ups – 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 rep B3. Alternating Med-Ball Push-ups – 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 45 seconds of rest

3rd Quad Set

C1. Failure x 3 C1. Dips 2. Failure x 3 C – Inverted Row C4. Power Row – 6,6,6 reps 3. Power Curl – 6,6,6 reps 45 seconds of rest

Burnout Set

30 barbell punches in a set

Bag Work

Vintage man amateur boxer punching heavy bag.

A “bag drill” is usually divided into rounds with 60 seconds of break in between, simulating a fight. This is exactly what we’re going to do. I’ll demonstrate a few different combinations you may employ throughout the round, followed by an interval drill to complete the exercise.

Working with a Bag:

1. Act as though you’re being retaliated against. When we hit the bag, one of the biggest mistakes we make is concentrating only on attack. We then proceed to fight, throwing punches but failing to get out of the path after the blow has been launched.

Keep your brain moving, even if we’re just pounding the heavy bag. Act as though the bag has the ability to retaliate. Your head should be bobbed. Finish a combo by circling the target with a few jabs. Never go backwards or forwards; instead, travel in circles.

2. Include defense in your combos. Don’t only throw punches while throwing combos; include some blocking as well.

Workout:

1st Bag Drill Tempo:

  • a total of five rounds (3 minutes a piece with 60 seconds between rounds)
  • Within each round, concentrate on a few combos.
  • Finish each round by going all out for the final 30 seconds (no set combination being practiced). Punch with straight left and right fists as forcefully and as quickly as possible.

Bag Drill #2 tempo:

  • Beginner: 5 seconds straight right and lefts, quick and hard; 5 seconds break. Rep for 3 minutes, then take a 60-second break. Continue for three more rounds.
  • Advanced: 10 seconds of full-speed/power punches, then 5 seconds of rest. Rep for 3 minutes, then take a 60-second break. Repeat for 3 or more rounds (attempt to mix up your combinations as much as possible). Don’t merely throw right and lefts in a straight line).

Here’s an example of a few of bag drill combos to try:

 

Complete Fighter Training Program

Three routines are shown above: a lower-body exercise, an upper-body training, and a bag workout.

The bag work we’re doing here replaces a fighter’s ring training; however, we’ll spend much less time on the bag than a fighter would in the ring.

Each weight-training routine should be done twice a week (once a week if you’re just starting out). Depending on your fitness level, one to two complete rest days are recommended.

Here’s an illustration of how a training week may look. This is the maximum you could accomplish with three workouts each day. However, for less ideal results and/or if you’re not looking for a full-on fighter exercise, perform your bag work after your run or weight session, or, if you’re a novice, just reduce the amount of workouts overall and do each of the workouts once a week:

 

Monday’s workout includes a morning run and plyometrics. Bag labor in the afternoon. Lifting the lower body in the evening.

Tuesday’s workout includes a morning run and plyometrics. Bag labor in the afternoon. Lifting the upper body in the evening.

Wednesday is a complete rest day.

Thursday: Run in the morning. Bag labor in the afternoon. Lifting the lower body in the evening.

Friday’s workout includes a morning run and plyometrics. Bag labor in the afternoon.

Saturday: Run in the morning. Bag labor in the afternoon. Lifting the upper body in the evening.

Sunday is a day of complete relaxation (with a plyometrics option).

Sunday is a day of complete relaxation (with a plyometrics option).

Former thin man and amateur boxer Chad Howse is the creator of the PowerHowse Challenge and the founder of Chad Howse Fitness. Chad founded his firm in order to assist guys in becoming their own heroes. Be Legendary: Unconventional Tactics for Life, Fitness, and Work is Chad’s website.

 

 

 

 

 

The “boxing training program 6 weeks pdf” is a weight training program for boxers that consists of six weeks. The goal of the program is to develop speed and explosiveness.

Frequently Asked Questions

Is weight training good for boxers?

A: Yes, weight training is great for boxers. Weight lifting has been shown to increase your bodys ability to generate power and speed by increasing the size of leg muscles. And it also helps protect against muscle loss.

Is lifting weights bad for boxers?

A: No. It is entirely possible for boxers to use lifting weights as part of their training regimen. Heavyweights like Anthony Joshua have used heavy weightlifting in their preparation for fights with the idea that it would improve his ability to move quickly and efficiently through a boxing ring, which he is able to do due to these workouts on a regular basis.

How do you weight train like a boxer?

A: When you are training to box, be sure that your knees and elbows are bent. This will help to protect yourself from injury while also giving the punch more power by using the momentum of the knee flexing back up when it strikes a target with an elbow strike or vice versa. For example, if you have been working on straight punches for some time now, take out one arm at a time as this prevents any possible double vision in case you miss your intended target.

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