Boxing Training [Forum Archive]

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Boxing Training

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Posted by: TJ Cline

Ok, I have cut way back wth the weight lifting for now. I'm 265 and really need to drop to about 240 if I'm going to box. This Journal is all about getting in shape for a fight so most of it will not include typical weight training. My goal is to be ready to fight before the year is up and to get back to around 11-12% body fat .

9-8-2006

Weight 264
Height 6'2''

Workouts: Boxing 3x a week, lifting 1x a week, cardio, shadow boxing and core on some off days.

Today we did the typical warmup stuff then jumped into jab work, abbs, stepups, speed bag, then started working on my left hook ( my left hook is 100% excriment). Well my left deltoid is spent now but my hook actually looked a tiny bit better after the workout was over.

The transition is a bitch from weightlifting to this but 4 workouts in I am starting to feel more intune with it. As far as my weight workout I will just do a full body once a week, 3 sets of 12-15 reps per exercise and 0 isolation work. P-funk and CowPimp are huge isolation work guys so they will probably have a huge problem with all the compound work I will be doing.

Posted by: Bakerboy

So what days do you box and what day do you lift weights? And what exercises are you planning to do on you full body day. Gives us some details.

Posted by: TJ Cline

Boxing will be Mon/Wed/Fri, as for what I do it's all up to my trainer

Weights will be on Saturday

Squat 2x10
SLDL 2x10
DB incline 3x12
tricep Dips bodyweight for 2 sets
Military 3x12
Rows 3x10
Latt pulls 3 sets
db curls 1x10

Light Rotator work done on tuesday

Posted by: DOMS

What do you do for your rotators?

Posted by: TJ Cline

Quote:

Originally Posted by DOMS

What do you do for your rotators?

Some exercises CowPimp told me about, I don't know the names. Also I hit the lats more than the chest now and make sure I train my rear delts consistantly.

Posted by: drew_c

Good luck ForemanRules. An aspiring fighter of sorts myself I will be following this very closely to see how and what you do. Thanks in advance for keeping it updated.

240 is going to be pretty solid, how tall are you and do you know what your reach is?

Posted by: TJ Cline

Quote:

Originally Posted by drew_c

Good luck ForemanRules. An aspiring fighter of sorts myself I will be following this very closely to see how and what you do. Thanks in advance for keeping it updated.

240 is going to be pretty solid, how tall are you and do you know what your reach is?

I think my reach is 27 in from armpit to end of fist
Height 6'1 1/2

Posted by: Trouble

What are you doing for endurance training, big guy?

Will it be your cardio? Probably need daily endurance cardio. I'd mix it up. Speed walks with loaded pack and/or hill hikes (if you have them nearby), biking, rowing, skip rope, jogging.

Posted by: TJ Cline

Quote:

Originally Posted by Trouble

What are you doing for endurance training, big guy?

Will it be your cardio? Probably need daily endurance cardio. I'd mix it up. Speed walks with loaded pack and/or hill hikes (if you have them nearby), biking, rowing, skip rope, jogging.

Other than when I box I have no idea when or where to do cardio. I don't want to do too much high impact stuff at my age and weight, so I was thinking about doing some swimming and stair climber stuff, and doing jump rope and running only 2x a week.

Posted by: Trouble

I'd talk to your trainer about it. You need to build up wind, and for that, you need daily cardio. You must be training at a boxing gym. Find a trainer who understands conditioning. Pay em for their time, to give you a conditioning program to follow for the next couple months.

Its the key, really. Beyond speed and power, balance, you gotta have good conditioning.

BTW: don't use age as a cop-out. You can run on grass or a soft track if you have to. Stairmaster is OK, but you need more variety.

Posted by: TJ Cline

Quote:

Originally Posted by Trouble

I'd talk to your trainer about it. You need to build up wind, and for that, you need daily cardio. You must be training at a boxing gym. Find a trainer who understands conditioning. Pay em for their time, to give you a conditioning program to follow for the next couple months.

Its the key, really. Beyond speed and power, balance, you gotta have good conditioning.

BTW: don't use age as a cop-out. You can run on grass or a soft track if you have to. Stairmaster is OK, but you need more variety.

My trainer is a younger 147lb pro, he is great with my workouts but he does not have a heavy weight mantality. We have talked training out side the gym but I don't think he understands that at 264 lbs I can't run 6 days a week, and much of that running 100-200M sprints. If I train like a 147lb kid I will destroy my knees inside of 2 months.

Posted by: Bakerboy

What about rowing or cycling- both very easy on the knees. I would mix it up.
Swimming is great too but might be tough with all the other stuff you are doing.

Posted by: TJ Cline

Wt: 267

10 min warmup

DB incline
95x15
95x15

Seated DB press
65x12
65x12

DB rows
90x12
90x12

Latt pull downs 2x12

Dips body weight 1xmax
DB curls seated
55x10

situps 3 sets
Stair climber 8 min

Posted by: fufu

You did a 1RM of your dip?

Posted by: Bakerboy

^ 1 set of his max (1) hahhaa

Posted by: KelJu

Good luck with the boxing training Foreman. I wish I had the time to box again, but I don't so I will live vicariously through you.

Posted by: TJ Cline

Quote:

Originally Posted by KelJu

Good luck with the boxing training Foreman. I wish I had the time to box again, but I don't so I will live vicariously through you.

And I wish I was 24 again

Posted by: KelJu

Quote:

Originally Posted by ForemanRules

And I wish I was 24 again

It ain't that great. I'm falling apart.

Posted by: Bakerboy

Quote:

Originally Posted by KelJu

It ain't that great. I'm falling apart.

But at 24 you can still be put back together.

Posted by: Trouble

"But at 24 you can still be put back together."

Posted by: P-funk

Do callistenics or a med. ball circuit or a combination of the two as your cardio. You can also add specific joint mobility exercises into the circuit to limer you up in areas that you might be tight (hips, shoulders, etc.)

Do them work:rest ratio specifc to boxing. So, ciruit the entire time of a round, rest whatever the rest is, and then go again. During rest you can either (a) rest or (b) do some active rest by doing some light stretching.

Posted by: P-funk

*edit*

if you are de-conditioned to the point that you CAN NOT maintain the work to rest ratio of your rounds, start with either (a) shorter work time or (b) longer rest time and slowly work up to the proper work to rest ratio. Once you can get that, try and add rounds to increase work.

Posted by: TJ Cline

Quote:

Originally Posted by P-funk

Do callistenics or a med. ball circuit or a combination of the two as your cardio ( I do that when I box 3x a week) . You can also add specific joint mobility exercises into the circuit to limer you up in areas that you might be tight (hips, shoulders, etc.)

Do them work:rest ratio specifc to boxing. So, ciruit the entire time of a round, rest whatever the rest is, and then go again. During rest you can either (a) rest or (b) do some active rest by doing some light stretching.

I do ciruit when I lift.

Posted by: P-funk

Quote:

Originally Posted by ForemanRules

I do ciruit when I lift.

oh.

then what is all this disucssion about cardio?

Posted by: TJ Cline

Quote:

Originally Posted by P-funk

oh.

then what is all this disucssion about cardio?

Yes

Posted by: SuperFlex

Please post video of your first fight...

..............

..I mean, good luck Foreman.

Posted by: The Monkey Man

Quote:

Originally Posted by SuperFlex

Please post video of your first fight...

..............

..I mean, good luck Foreman.

Never mind that...

Just post you getting knocked out -

Posted by: aceshigh

who style will u imitate big georges?? im more of your short up and under style fighter,,with explosive hooks b4 i get knocked out

Posted by: fufu

I'll fight you!

Posted by: naturaltan

If you're going to box, cardio is the key. As a boxing fan, you should know that.

As for age ... I was able to put the beat down on most at the gym recently, and I'm hitting 40 this year.

Posted by: TJ Cline

Was 269 today, this weight is out of hand. Almost 4 weeks since I have used tobacco so it's time to get on a deit and get back down to 240.

Did stations of
lunges
situps
speed bag
Heavy bag
then a ton of combinbation work with the mits.

Posted by: SuperFlex

Quote:

Originally Posted by The Monkey Man

Never mind that...

Just post you getting knocked out -

Same vid...

Posted by: TJ Cline

266...

Lost 6 lbs since I stopped drinking 5 days ago.

upper day

DB incline
90x12
100x12
110x12

Cable laterals ( thoiught I would drop the DB press to save my rotators)
3x12

DB rows 90: 3x10

Lat pulls 2x12

shrugs 315: 2x15

dips body weight 2x max ( about 10)
DB curls 50 2x10

rotator work 6 sets of 15-20 reps

Posted by: kenwood

nice number

Posted by: fufu

Good shit. Hey! I thought you stopped drinking more than 5 days ago?

Posted by: DOMS

Quote:

Originally Posted by fufu

Good shit. Hey! I thought you stopped drinking more than 5 days ago?

"Some people say it's hard to quit [drinking]. I disagree. I've done it over a thousand times." - Mark Twain

Posted by: mike456

Quote:

Originally Posted by Bakerboy

^ 1 set of his max (1) hahhaa

his max isn't one.. he said he did 1 set of his max reps

Posted by: John H.

Quote:

Originally Posted by ForemanRules

Hi Foreman,

In my opinion I would like to see you at around 215 at 6' 1 1/2". I really think that would be your best bet. You are right about destroying your knees - I'd like to see you at 215 of TOTAL MUSCLE - I believe everything would fall into place for you. I think that would be perfect for you!! Maybe 220.

And I too like boxing myself but I box for the sport and the friendships I develop - same as with Martial Arts. I like to be total and complete. But I see no sense in damaging myself in the pursuit but being smart about it all. And having fun - real fun with the Guys. I am not all that worked up about who "wins". Or not. I KNOW what my potential is and I never really show that - until I have too. Those I have had to "express that to" later tell me "I am very dangerous" (their words not mine). I let what I do speak for itself - I am a Man of very few words....

Take Care Buddy, John H.

Posted by: fufu

Quote:

Originally Posted by John H.

Hi Foreman,

In my opinion I would like to see you at around 215 at 6' 1 1/2". I really think that would be your best bet. You are right about destroying your knees - I'd like to see you at 215 of TOTAL MUSCLE - I believe everything would fall into place for you. I think that would be perfect for you!! Maybe 220.

And I too like boxing myself but I box for the sport and the friendships I develop - same as with Martial Arts. I like to be total and complete. But I see no sense in damaging myself in the pursuit but being smart about it all. And having fun - real fun with the Guys. I am not all that worked up about who "wins". Or not. I KNOW what my potential is and I never really show that - until I have too. Those I have had to "express that to" later tell me "I am very dangerous" (their words not mine). I let what I do speak for itself - I am a Man of very few words....

Take Care Buddy, John H.

lawl, I beg to differ! Atleast on this forum.

Posted by: TJ Cline

stepups with a small heavy bag on my back 1 min
jumping jacks with a small heavy bag on my back 1 min
shadow boxing 1 min
stepups with a small heavy bag on my back 1min
jumping jacks with a small heavy bag on my back 1 min
shadow boxing 1 min
rest 1 min
Over hand rights 1 min
rights 1 min
Over hand rights 1 min
rights 1 min
rest
Over hand rights 1 min
rights 1 min
Over hand rights 1 min
rights 1 min
rest
Heavy bag straight stance...speed lfts and rights 1 min sprints 3 sets....puked after this, first time I have puked in the gym in 20 years.

Mits three 2 min rounds

Ended workout with 2 rounds of the speed bag.

Posted by: TJ Cline

Quote:

Originally Posted by John H.

My goal is 230, I doubt I can get lighter than that unless I stop lifting all together

Posted by: kenwood

good shit man

. puked lol nice...

Posted by: SuperFlex

Quote:

Originally Posted by ForemanRules

My goal is 230, I doubt I can get lighter than that unless I stop lifting all together

Exact same story here oldschool. Let's race to it! You have a good head start, but a challenge is always cool. Lmk if you want some friendly competition. I think it will help us both...

Posted by: The Monkey Man

Quote:

Originally Posted by ForemanRules

Heavy bag straight stance...speed lfts and rights 1 min sprints 3 sets....puked after this

I wanna try! -

Posted by: The Monkey Man

http://www.ironmagazineforums.com/sh...94&postcount=4

Posted by: TJ Cline

Stepups 3 sets 1 min on 30 sec off
abs
Heavy bag jabs, jabs and rights, over hand rights....some single some combinations...5 sets of one min on 30 sec off.
situps
Combinations with the mits..4 rounds
speed bag 3 sets of 2 min rounds 30 sec off
2.5 db jabs and rights....one min on 30 sec off....this one was a bitch.

Posted by: John H.

Quote:

Originally Posted by ForemanRules

My goal is 230, I doubt I can get lighter than that unless I stop lifting all together

Hi Foreman,

There's ABSOLUTE NO WAY I would want you to stop lifting weights - NO WAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

At 230 you WILL HAVE TOTAL MUSCLE AND TOTAL VASCULARITY I am sure!!!!!!!

Take Care, John H.

Posted by: fufu

I watched the Foreman vs Ali rumble in the jungle last night on ESPN Classics...I thought of you.

Posted by: TJ Cline

Quote:

Originally Posted by fufu

I watched the Foreman vs Ali rumble in the jungle last night on ESPN Classics...I thought of you.

That fight makes me cry every time I watch it

Posted by: TJ Cline

Did a ton of combination work, heavy bag, medicine ball stuff and other shit I'm too lazy to list. Also did some foot work exercises.....I felt really white during that part.

Posted by: KelJu

Quote:

Originally Posted by John H.

YES Foreman. You will have ENTIRE BODY - TOTALLY - VASCULARITY like a firm cock. When you train for boxing, it should feel like jacking off (masturbating) you should take a very very long time. You will have the VERY BEST MUSCLE a MAN CAN BUILD in your cock - TOTALLY - VASCULAR!

Take care,
KelJu

Posted by: TJ Cline

Quote:

Originally Posted by KelJu

Posted by: aceshigh

i watched foreman vs evander holyfeild last night and i thought of u foreman,,and then thought hpow would foremanrules would go in a fight with bigdyl, then i had a vision bigdyl loses 1st round ko

Posted by: BigDyl

Foreman coming out of retirement to train:

http://www.youtube.com/watch?v=y-KDhVwD0UA

Posted by: TJ Cline

Quote:

Originally Posted by BigDyl

Foreman coming out of retirement to train:

http://www.youtube.com/watch?v=y-KDhVwD0UA

My knees hurt just watching that

Posted by: SuperFlex

Quick question foreman. There are zero boxing centers around me. I have a heavy bag and want to go buy a speed bag as well. Walmart has a rack that will hold both for me. My heavy bag is laying on my garage floor. What can I do to improve my game at home? I imagine I need one of the bigger round bags that look like a speed bag but 10x bigger as well. I'd hate to hit a heavy bag full strength... Anything you can advise me on I would appreciate. What do I need and what are some good drills for me? I'm serious about it, and honestly wish there was a gym around. Thanks!

Btw, good luck oldschool...

Posted by: TJ Cline

Quote:

Originally Posted by SuperFlex

Quick question foreman. There are zero boxing centers around me. I have a heavy bag and want to go buy a speed bag as well. Walmart has a rack that will hold both for me. My heavy bag is laying on my garage floor. What can I do to improve my game at home? I imagine I need one of the bigger round bags that look like a speed bag but 10x bigger as well. I'd hate to hit a heavy bag full strength... Anything you can advise me on I would appreciate. What do I need and what are some good drills for me? I'm serious about it, and honestly wish there was a gym around. Thanks!

Btw, good luck oldschool...

Shadow box
Shadow box
Shadow box

Don't even worry about speed or power, just Shadow box. I do 3 ,min rounds sometimes 6 min then 1 min off. Concentrate of form....watch fights and look at how they punch.

Once you get the speed and heavy bag up you can mix it up.

Posted by: SuperFlex

Quote:

Originally Posted by ForemanRules

Thanks man. That wears you out. I'll get some tae bo tapes...

Take care dude.

Posted by: John H.

Quote:

Originally Posted by KelJu

Hi KelJu,

Have your fun

But Foreman KNOWS what I am talking about - that HIS ENTIRE BODY BE THE VERY BEST IT CAN BE!! Including his cock - but NOT LIMITED to just his cock. And that goes for ANY MAN that TRULY AND HONESTLY WANTS TO BE HIS VERY BEST - because HE SURE AS HELL CAN BE - IF he will EARN AND HONESTLY WORK for that and succeed. I am talking about HAVING ABSOLUTE PURE MUSCLE - EVERY FIBER IN EVERY MUSCLE, being TOTALLY BUILT and the FEELING he WILL HAVE will BE EXACTLY as his cock feels just before he blows off and his vascularity will BE the same throughout his entire body as with his cock just before he blows off. Extreme example? Maybe, but the message will get across to MEN who HONESTLY WANT TO BE THEIR VERY BEST - if the WILL LISTEN to what I am saying and follow through FOR THEMSELVES - AND those that TRULY CARE ABOUT THEM!!! GUARANTEED!!!!!!! So those that want to "laugh" - go ahead. But those MEN who EARN HONESTLY want I have asked them to DO WILL BE THE MEN WHO LAUGH LAST - because they WILL GET WHAT THEY EARNED -GUARANTEED!!!! STAYING WITH IT AND FOLLOWING THROUGH - educating oneself and WORKING HONESTLY TO BE A MAN'S BEST - there is no shame or dishonor in that whatsoever!!!! MEN - REAL MEN - KNOW what I am talking about - and KNOW what I am saying IS ABSOLUTELY TRUE!!!

Try it for yourself - and SEE for yourself - BE HAPPY AND TOTALLY HEALTHY!!!! And share that with those that TRUTHFULLY CARE about you too!!!

Take Care, John H.

Posted by: John H.

Quote:

Originally Posted by ForemanRules

Hi Foreman,

You laugh!

But you laugh because YOU KNOW - YOURSELF - what I am talking about - because you EARN your TOTAL HEALTH - COMPLETELY - including your cock. It is a part of yourself and your TOTAL HEALTH!!!!

I still would NOT want you to stop lifting weights at all though and I would like to see you be around 215-230 the most and vascular as hell!!!!!!! INCLUDING ....................

BUT ONLY because I KNOW how HAPPY - and HEALTHY - you ARE AND WILL BE!!!!!!!!!

Take Care Buddy, John H.

Posted by: BigDyl

Johnhowned!!!!!!

Posted by: TJ Cline

WT 265

Jumping jacks
Pushups
situps/crunches

Step ups

Heavy bag: 4 rounds, jabs, rights and left hooks only.
Mitt work: combinations of everything
Some other crazy shit I don'r know the name of???

Speed bag 3 rounds
crunches

Posted by: mike456

how many push-ups can you do? do you do the plyometric ones, or just regular?
how do crunches, and sit-ups help with boxing?

Posted by: TJ Cline

Quote:

Originally Posted by mike456

how many push-ups can you do? do you do the plyometric ones, or just regular?
how do crunches, and sit-ups help with boxing?

We do two kinds. One is just really fast sets of 30, the other is a bitch and I don't know the name.....basically I push up and hold at the top for 5 sec then drop to 1-2 inches off the ground and again hold for about 5 seconds. We never do more than 30-40 reps at a time, it's just part of a 5 set superset.

Posted by: Double D

You lost any weight yet?

Posted by: mike456

Quote:

Originally Posted by ForemanRules

oh so it is for cardio? and muscular endurance?

Posted by: TJ Cline

Quote:

Originally Posted by Double D

You lost any weight yet?

8 lbs, still need to drop about 20 more

Posted by: Double D

Good job keep up the hard work.

Posted by: mike456

Quote:

Originally Posted by ForemanRules

8 lbs, still need to drop about 20 more

Posted by: TJ Cline

wt. 267

DB incline 85lbs 3x15
DB rows 80 3x12
lat pulls 3x12
laterals 3x12, 1x30
dips 2x 15
DB curls 50 2x10
shrugs 2x12

neck work 2 sets each side
rotator work

Posted by: Mista

^264-267. Gone up 3. You put on 11 in a day?

Posted by: TJ Cline

WT: 261

AM.

2 min rounds of: Jumping jacksx10, pushupsx10, jump squatsx10////3 sets...sounds easy but the last set was a killer.

lefts and rights with some heavy ball in each hand one min, ( bigger thern a tennis ball but about 3-4 lbs each) 2min...then same thing bit punching up above my head...only 30 sec of this one..Gad Damn!!!!

Heavy bag 2 min or just jabs
then
2 min of rights
1 min rest
jab/right...combos 2 min
right and left hooks 2 min
1 min rest
right and left hooks 2 min

Mits.....combinations for 4-5 rounds

Speed bag three 2 min rounds

Posted by: The Monkey Man

Are you working with your coach during all this?

Posted by: TJ Cline

Quote:

Originally Posted by The Monkey Man

Are you working with your coach during all this?

Yes, I have a pro training me, he has only 4 pro fights but he seems to know 100,000x more than I do.

Posted by: fufu

Nice weight loss progress. Boxing sounds like a nice raping, fun though. I plan on getting into BJJ and some boxing over winter and summer break.

Posted by: TJ Cline

Did 100m sprints a few sets
lunges sets of 4, about 50m each

Then did some kind of stepup but this time did it jumping

Then to the boxing part

heavy bag jabs only 30 sec, rights only 30 sec, combinations 30 sec then ended it with just speed jabs and rights 30 sec....ouch

Did about 10 minutes with the mits. working on upper cuts and combinations, also ducking and blocking hooks and jabs.

Did some more heavy bag work till I couldnt even lift up my arms....damn I'm still out of shape.

Posted by: aceshigh

do u listen to the rocky music when u train??

Posted by: aceshigh

if theres no stereo there get your trainer to hum it
dun nah nah
dun nah nah
dun nah nah
dun nah nah
dun nah nah nah nah nah
dididum di dum di dum nah nah
or
rising up straight to thew top
got the guts got no glory
went the distance now im not gunna stop
just a man (qustionable) and his will to survive
its the eye of the foreman
and he is keen for a fight
rising up to the challenge of his forum

sorry man i was bored

Posted by: TJ Cline

Incline BB ( first time in months)
225x12
245x12
255x12
275x8

DB rows
90x12
90x12
90x10

lat pulls 3x12

cable laterals 3x12
rotator work

db curls 50x10,10
tri rope ext 2x15

Heavy bag 3 min rounds 3 sets.

Posted by: fufu

How did the benching feel?

Posted by: TJ Cline

Quote:

Originally Posted by fufu

How did the benching feel?

Felt great, I was not very strong but in a few weeks I should be back in the groove

Posted by: TJ Cline

Oct 17, 2006

Weight: forgot to check....about 262, need to drop to 240.

BB incline
135x12....2 sets
185x12
Working sets
245x10
275x10
275x10
275x10
295x5

Seated DB military
45x12 warmup
75x10
75x10
75x10
75x10

Dips just body weight
3 sets of about 12

cable latersls 2x10
Tri rope ext 2x12

Then did some neck exercises

Posted by: fufu

Nice, I wanna see you do 315x5 on the incline!

Do you do your rotator cuff work too?

Posted by: TJ Cline

Wt 262

DB rows

100x10
100x10
110x6
110x6

Latt pulls 3x10

DB curls/hammar curls

55x8
55x8
55x6

Posted by: TJ Cline

Did legs for the first time in 2 months or more. I train them when I box but that really is not the same as heavy squats and/or deads.

ATG squat:
135x10 warmup
225x5 warmup
275x5
295x5
315x5
315x5....all sets were easy, I have no idea why other than I'm fat

SLDL:

135x10
185x10
205x10
205x10

Standing calfs 3x10 or 12 who really cares

Posted by: TJ Cline

Quote:

Originally Posted by fufu

Nice, I wanna see you do 315x5 on the incline!

Do you do your rotator cuff work too?

3 weeks and I will hit that for one set or more

Posted by: TJ Cline

Note to self

Mon: Push 100% Pull 25%

Wed: Legs

Fri: Pull 100% Pull 25%

Posted by: TJ Cline

Quote:

Originally Posted by ForemanRules

Note to self

Mon: Push

Wed: Legs

Fri: Pull 100%

Push:

Legs: Dead Lifts 3 sets ( done with a trap bar, so a sort of squat/dead cross ) , SLDL 3 sets, DB Lunges 3 sets, calfs 3 sets

Pull: Rows 4 sets, Close grip pull downs 4 sets, db curls 3 sets

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