Exercises for a noob boxer?

[Ammar]

I'm looking for some tips for a workout schedule that's around 20 - 30mins long that I can do at the end of each training session. I've basically just been doing only push ups, sit-ups and rope skipping (sp?) and most of the time I've been really exhausted and could barely squeeze out 3x10 sets. But my strenght has improved and I'm doing some beefing up now during the summer break.

Any suggestions? If it matters somehow: I box two hours every monday, tuesday, thursday and saturday.

Also, it doesn't need to be specific excercises intended to increase my boxing. General fitness is fine.

[BaronVonDingDong]

All your core exercises are good - sit-ups, planks, bear crawls, russian twists. There's a million of them, but don't forget to do something for your lower back - supermans, good mornings, etc. - otherwise you'll get an imbalance and backache.

For general boxing conditioning, focus on plyometric exercises designed for fast twitch response: Box jumps, burpees, mountain climbers, tuck jumps, lunges, and so on.

In my gym, we also used to do a variety of things to get used to working solidly for three minutes: stepping on and off a box while holding weights with your arms out in "crucifix" position; sprinting up and down three flights of stairs for three three-minute rounds. Wind sprints and high intensity interval training are excellent for getting your body used to the cardio demands of boxing.

If it helps at all, my boxing workout went like this:

3x3 rounds rope
3x3 rounds shadow boxing (working on technique)
3x3 heavy bag (sometimes speed or double-ended bag, depending)
Sparring (however many rounds I could handle - not always that much!)
Conditioning - core, plyometrics, and/or HIIT.

Often, I'd switch the sparring and the conditioning around depending on what was going on in the gym and how busy it was. I'd always have a bit of break between them.

Hope that helps. Good luck.

[MMAMickey]

http://www.rossboxing.com this link is gold for boxers who want to be conditioned.

personally I just do high intensity bag rounds at the end of a session. I feel that working on developing a technically sound, fast and powerful set of punches is probably more important than plyometrics which can be done anywhere.

other than that 2 weight sessions a week using a program like http://www.stronglifts.com will make you alot stronger alot faster than plyometrics.

[Emevas]

other than that 2 weight sessions a week using a program like http://www.stronglifts.com will make you alot stronger alot faster than plyometrics.

As much as I am an advocate of limit strength training, how do you figure?

[MMAMickey]

As much as I am an advocate of limit strength training, how do you figure?

how do I figure what? that weights make you stronger faster than plyometrics?

is this a trick question?

[Emevas]

how do I figure what? that weights make you stronger faster than plyometrics?

is this a trick question?

No, it's not. Plyos are used for speed training in several regions, and your statement is that training for maximal strength will be better than training for power when your goal is speed. I'm wondering how you draw that conclusion.

[MMAMickey]

No, it's not. Plyos are used for speed training in several regions, and your statement is that training for maximal strength will be better than training for power when your goal is speed. I'm wondering how you draw that conclusion.

I was going to argue, then it just dawned on me that plyometrics are the explosive exercises, not the basic bodyweight pushups shit.

I would still recommend strength training as greatly important to boxers either way.

[Emevas]

Ah, looks like I misread you. I thought you said it would make you alot stronger and alot faster, but "alot stronger alot faster".

[Ammar]

[MMAMickey]

Swimming plus boxing is decent enough for conditioning but I find it too skill based personally.

After being taught by a swimmer how to do the strokes properly I wasn't getting nearly as good a workout because it has alot to do with technical efficiency. you obviously can get great benefits from swimming but if you follow the ideas on rossboxing.com as I posted above you will get a more intense workout in less time than is needed to get a workout from swimming.

I've just bought one of Ross Enemait's books due to a Sherdog review.. If by some oddity there isnt one on here I may take the trouble to review it.

[Ammar]

Swimming plus boxing is decent enough for conditioning but I find it too skill based personally.

After being taught by a swimmer how to do the strokes properly I wasn't getting nearly as good a workout because it has alot to do with technical efficiency. you obviously can get great benefits from swimming but if you follow the ideas on rossboxing.com as I posted above you will get a more intense workout in less time than is needed to get a workout from swimming.

I've just bought one of Ross Enemait's books due to a Sherdog review.. If by some oddity there isnt one on here I may take the trouble to review it.

Yeah, I checked out some of the Ross stuff, and although I found it pretty hard to navigate in, I found some really good stuff. Specifically the stuff on anaerobics training and weight lifting. So basically, my protortpe schedule looks like this:

Mondays:
Boxing, rounding off with plyometrics at the end (still looking for more exercises for my circuit)

Tuesdays:
Boxing, rounding of with intervall training at the end (Burpees, squats, shadow boxing, Divebombers, etc. Going for Ross' principle about a set lasting as long as a round)

Wednsdays:
Weightlifting:
Going after Ross' sample circuit:
1) Dumbbell Snatches � 3 x 5 reps per arm
2) Bench Press � 3 x 6 reps
3) Plyometric Pushups � 3 x 10
4) Power Cleans � 3 x 4 reps
5) Dumbbell Lunges 3 x 6 per leg
6) Weighted Pull-ups � 4 x 6
7) Dumbbell Swings � 3 x 12 per arm (conditioning emphasis)

Thursdays:
Boxing, rounding off with rope skipping and/or more skill/technique oriented stuff such as shadow boxing, dodging, etc

Fridays:
Calm swimming (just going for x amounts of laps)

Saturdays:
Boxing, rounding off with some light plyometrics.

Sundays:
Rest


The reason I'm going with more lax workout sessions during fridays and saturdays is because I know I'll be drinking or staying up late or whatever it is that mangy kids my age are supposed to do. So I don't see any point in heavy exercising when I know I'm not going to be able to perform it well anyway. And to be honest, I find calm swimming as a relaxing exercise that still manages to be a pretty good allround exercise.

I'm thinking that if I feel I need, or want to, intensify my work out schedule I'll replace friday swimming with weightlifting and perform a more intense plyometric session on saturdays rather than a light one.

Was originally thinking of putting a heavier intervall training at thursdays too. But considering I haven't done any major weightlifting for years I don't want to strain my self.

Does this seems like a reasonable schedule? I guess I have to specify my goal as well: I don't intend to become the next Ali or next Tyson. Rather, I'm just out after improving my boxing, my strenght/general fitness, and also to get routine in may day to day life. Is it a waste of time to do weightlifting only once per week?

[OZZ]

Swimming is always a good way to exercise, whether you want to go hard or just get in some relaxed laps..its all good for you cardio wise and loosens you up.I always make sure to vary up my strokes too..do 10 laps front crawl, 10 breast stroke, 10 back stroke etc...it breaks up the monotony and some are easier than others when it comes to breathing.
I would suggest doing a bit of neck strengthening too.Don't do anything dangerous, but incorporate it into your heavy bag work . Don't let the heavy bag hit you head first when its swinging around too fast and hard, but push it around with your head a bit,let the weight of the bag lean on you for a few seconds or a minute or so, and dig some lower body hooks into it while you are at it. It really helps over time...
People debate over whether you should weight train at all while training for boxing..personally, I think if you are going to do some light weight training to tone and firm up while boxing training and want to benefit from it you should do 2 times a week for a minimum 30-45 minutes.Your time in the gym boxing will do the rest..
Best of luck.

[blood riot iori]

Yeah, I checked out some of the Ross stuff, and although I found it pretty hard to navigate in, I found some really good stuff. Specifically the stuff on anaerobics training and weight lifting. So basically, my protortpe schedule looks like this:

Mondays:
Boxing, rounding off with plyometrics at the end (still looking for more exercises for my circuit)

Tuesdays:
Boxing, rounding of with intervall training at the end (Burpees, squats, shadow boxing, Divebombers, etc. Going for Ross' principle about a set lasting as long as a round)

Wednsdays:
Weightlifting:
Going after Ross' sample circuit:
1) Dumbbell Snatches � 3 x 5 reps per arm
2) Bench Press � 3 x 6 reps
3) Plyometric Pushups � 3 x 10
4) Power Cleans � 3 x 4 reps
5) Dumbbell Lunges 3 x 6 per leg
6) Weighted Pull-ups � 4 x 6
7) Dumbbell Swings � 3 x 12 per arm (conditioning emphasis)

Thursdays:
Boxing, rounding off with rope skipping and/or more skill/technique oriented stuff such as shadow boxing, dodging, etc

Fridays:
Calm swimming (just going for x amounts of laps)

Saturdays:
Boxing, rounding off with some light plyometrics.

Sundays:
Rest


The reason I'm going with more lax workout sessions during fridays and saturdays is because I know I'll be drinking or staying up late or whatever it is that mangy kids my age are supposed to do. So I don't see any point in heavy exercising when I know I'm not going to be able to perform it well anyway. And to be honest, I find calm swimming as a relaxing exercise that still manages to be a pretty good allround exercise.

I'm thinking that if I feel I need, or want to, intensify my work out schedule I'll replace friday swimming with weightlifting and perform a more intense plyometric session on saturdays rather than a light one.

Was originally thinking of putting a heavier intervall training at thursdays too. But considering I haven't done any major weightlifting for years I don't want to strain my self.

Does this seems like a reasonable schedule? I guess I have to specify my goal as well: I don't intend to become the next Ali or next Tyson. Rather, I'm just out after improving my boxing, my strenght/general fitness, and also to get routine in may day to day life. Is it a waste of time to do weightlifting only once per week?

crazy idea but...you could.....stop drinking and wasting your money and time, as well as setting back all the hard work you put in all week prior to that just so you can enjoy getting drunk for a few hours then feel like shit the next day?

Just a thought lol. When i was 18-22 i was in AMAZING shape, i would work out as hard as possible as much as possible. I still had time to go enjoy hanging out with my friends and what not, and i had ALOT more money then them, because they'd go blow it all on beer and shit. I also looked better and could perform better at fighting and in the gym because my body wasn't loaded down with all that crap all the time. It's your body, do what you want, but even now i don't see the value in doing that when i know i'm going to derail all the hard work i put in all week prior.

We have a local boxing "champ" so to speak that frequents a bar around here, he has a ton of money so he figures why not go blow it on all on beer? This boxer is also skinny as SHIT, and looks absolutely terrible without his shirt on, it's actually physically difficult for me to look at him lol.

Anyways to answer your questions, it's not a waste of time to do it only 1 time per week, though i think you could benefit from a 2nd day. I myself recently got ALOT heavier into martial arts again like i used to, and i'm finding i just don't have the energy i used to when i was younger to weight train 4 days a week and do 4-5 days a week of karate too lol, however i've noticed the more i do karate the better i get (obviously) and the more my muscles seem to get accustomed to it, even with the reduced "gym time". Just try your current routine out for a month or 2 and see how far youre results come and then go from there :)

[Ammar]

On the subject of plyometric exercises, I searched around some and I found these:

Heavy Bag Push
YouTube- Plyometrics Training Exercises : Heavy Bag Pushes for Sports Training

Or maybe alternatively this one is a better variant:

Heavy Bag Thrust
YouTube- Muay Thai-MMA-Boxing Plyometrics: Heavy Bag Thrust

Heavy Bag Rotations
YouTube- Plyometrics Training Exercises : Heavy Bag Rotations Exercise

Medecine Ball Thrust
YouTube- Muay Thai-MMA-Boxing Plyometrics: Medicine Ball Thrust

Lateral Plyometric Push-Ups
YouTube- Lateral Plyometric push-ups

Scissor Lunges
YouTube- Plyometrics Training Exercises : How to Do Dynamic Scissor Lunges

Wiper Exercise (I'm guessing you could do this with a medecine ball as well?)
YouTube- Conditioning Exercises for Combat Sports : Wiper Exercise with Weight for Combat Sports

Circulating Plyo Push-Ups
YouTube- Practice Drills for Fighters : Plyo Push Ups for Fighters

And then of course classical exercises such as push ups with hand claps, depth push ups and such. Still looking for more lower body exercises that don't revolve around a jack box.

Thoughts?

[Emevas]

The first link isn't plyometric, as he wants you to train it for 15-25 reps. A plyo is trained for at most 3 reps, because after that, you run into form deviation issues. You want to practice perfect form and maximal explosion/force generation here, as you're training your body to do the same. Training your body in a state of fatigue will just reinforce bad habits.

Same issue with the second one, and he's also not actually catching the bag and using stretch reflex (or whatever the actual plyo term is, I'm too used to powerlifting).

Some of these videos show at least a good principle, but most folks for some reason try to train plyometrics as a conditioning exericse. That's not the role for them at all. They are built to develop maximal power, and should be trained as such.