program for boxing
dino bravo
Question:
Asked by dino bravo - 5 answers - 50 weeks 5 days ago
program for boxing
im looking for a 3day a week training program for getting a boxer ready for a fight.the program must include resistance training and plyometric exercises aswell.i do have my plan for this type of training but feed back on ideas and examples would be of great help.
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Hi Dino and thanks for the question, I'm sure someone will be along to answer soon. In the meantime here are some boxing articles/downloads/videos from the site:
Boxing Training: Fitness Testing
Boxing Training: Agility Drills
Boxing Training: improve punching power
Hi Dino,
In order to help with your training, what weight are you fighting at? What is your walking around weight? When do you intend to cut weight (if any)? When is the fight? How much time (per session) do you have to train?
All the above is relevant as your strength training load will depend on your weight/time to fight etc.
Regards,
Marc.
its for a fighter i am conditioning for a fight he weighs in between 95-97kg's and we are down to 6weeks.
basically all im looking for are other ideas on plyometric type training combined with weight training.so if you want then send me your 3x per week program and i will compare it to what i have been doing.
thanks
As you know boxers need a wide range of fitness components, though research shows the heavier boxers - cruiserweight and above - have more strength per bodyweight, therefore I would do something along the lines of as follows: -
Day 1: 3 x 8-10 reps of: Lunges; Wide grip pull ups; flat chest press; push press
Day 2: 4 x 5 reps of: power clean; Split jerk; Chest press throws (Smith Machine)
Day 3: 4 x 5 reps of: Plyo box jumps, med ball drills - chest throws, core/ oblique throws against a wall etc...
Hope this helps.
thanks my 3day split is similar just that i have chosen exercises & plyometrics which i have worked out to be the best for boxing.im glad to have recieved some feefback and will use this in my current training routine as a variation.i can see that you know what you are doin
cheerz...