Thread: How do boxers train?

Originally Posted by FatCatMC

I'm not arguing, I'm stating a fact. They don't do much lifting. Should they? I don't know, you're the "expert".

I don't consider myself an expert by any means, but this is just my opinion. Take it or leave it. I'm basing this off the opinions of a variety of strength coaches though.

I'm just defending my point, but you don't have to try and make smartass comments toward me.

Originally Posted by fUnc17

Takes away time from training technique which is far more important. Strength is good, the more the better, but using what you got and trying to make yourself more effecient in the ring is more important than trying to increase what you have and not being able to use it once you have it.

That's why you focus more on strength when a fight is far away and transition to more specific work as a fight approaches. That way you can trasmute some of your more general gains into specific gains. Furthermore, to maintain your strength you have to do very little resistance training. 2 days a week is plenty.

Also, I would argue that strength training makes your technique more efficient, as it improves neuromuscular efficiency on many levels.


Again, this is just my opinion, but strength training keeps showing promise in promoting performance improvements in every single sport where it's implemented. I'm not doubting the need for good technique and skills. I would rather have a competent fighter than a strong fighter, but why not have both?

The video clip at the top is kind of cool. I don't know how realistic this type of training is for some one just starting out. You have to be pretty damn fit to do one arm roll outs! It's kind of old school dressed up to look sexy, like minO in a thawn. http://www.rossboxing.com/

Originally Posted by Bakerboy

The video clip at the top is kind of cool. I don't know how realistic this type of training is for some one just starting out. You have to be pretty damn fit to do one arm roll outs! It's kind of old school dressed up to look sexy, like minO in a thawn. http://www.rossboxing.com/

Sick video! Those are my new goals to be able to do those exercises.
I want strength and to be able to do the exercises that guy was doing.
What is the type of training he was doing called? (so I can do some research)

MOst of those exercises such as the clpa push up, and the modified pull-ups are called plyometrics right?

^ ballistic training. Dale, Cow and P all incorporate this type of training into their workouts: bench throws, clapping pushups and pullups box jumps. Most of this type of training can be done with just your body weight bodyweight.
Pistols are great for balance and strength. The rollouts are and old school movement that are killer hard to do (start on your knees and then progress to standing). You can use a barbell for those if you don't have an ab wheel.
For the pushups start with pushpups on an incline and push out in one ballistic movement when those become easy do them on a flat surface. There are a million ways of doing them (ballistic pushups) off a on two low boxes, rolling a small ball from one side to the other etc. When you can do a double clap pushup call me, I have been working on those for a long time. (:

^ yes

So I want Strength and to be more athletic(so I can prepare my self to be a athlete, maybe boxer/fighter when I am older)

So I am going to do 2 total body strength workouts a week:
BB/DB Flat Bench Press
BB Rows
BB Military Press
Lat-Pulls
BB Deadlifts
DB Step-ups

3 Sessions of HIIT Cardio for cardiovascular endurance/fat burn a week:
Stationary Bike

and I would like to do those type of exercises 3 times a week, but I can't do any of them, and I need help to set it up
All I can think of:
Rollouts on knees
Clap Push-ups while on knees- lol
Jump Hack Squats or Just Jumping Jacks
Any suggestions? I have know Idea how to set this up.

Originally Posted by CowPimp

I don't consider myself an expert by any means, but this is just my opinion. Take it or leave it. I'm basing this off the opinions of a variety of strength coaches though.

I'm just defending my point, but you don't have to try and make smartass comments toward me.



That's why you focus more on strength when a fight is far away and transition to more specific work as a fight approaches. That way you can trasmute some of your more general gains into specific gains. Furthermore, to maintain your strength you have to do very little resistance training. 2 days a week is plenty.

Also, I would argue that strength training makes your technique more efficient, as it improves neuromuscular efficiency on many levels.


Again, this is just my opinion, but strength training keeps showing promise in promoting performance improvements in every single sport where it's implemented. I'm not doubting the need for good technique and skills. I would rather have a competent fighter than a strong fighter, but why not have both?

Strength training is GOOD, yes. I am fully aware of its benefits. Take a fighter that does zero strength training, have him fight a guy who strength trains but does not fight. Whose going to win? Of course the fighter. Take the same pair, put them in the weight room. Whose going to lift more? The 2nd guy! Now tell me whats more important to a boxer, learning how to box or lifting weights? Will lifting weights help? YES. But its a very small piece of the puzzle.

The question was about how boxers train. This encompasses everything including strength training (conditioning, GPP, strength, technique, etc). Do some of them strength train? yes. should more of them? yes. do their routines suck? probably. But they do what is obvious to them, which is learning how to box, and increasing that ability via technique drills.

Originally Posted by fUnc17

Strength training is GOOD, yes. I am fully aware of its benefits. Take a fighter that does zero strength training, have him fight a guy who strength trains but does not fight. Whose going to win? Of course the fighter. Take the same pair, put them in the weight room. Whose going to lift more? The 2nd guy! Now tell me whats more important to a boxer, learning how to box or lifting weights? Will lifting weights help? YES. But its a very small piece of the puzzle.

The question was about how boxers train. This encompasses everything including strength training (conditioning, GPP, strength, technique, etc). Do some of them strength train? yes. should more of them? yes. do their routines suck? probably. But they do what is obvious to them, which is learning how to box, and increasing that ability via technique drills.

Well put. My point exactly. There is a difference in how boxers actually do train and how they perhaps should. Foreman said it, old school trainers don't want their fighters to even look at a weight where new school guys do. Unfortunately there are tons more old school trainers in boxing, and that's probably one of the big reasons MMA is pushing it's way to the head of the class of combat sports.

Dale is pretty smart with setting up that type of program I'm sure he can help you out.

Sounds funny but hopping up steps (start with both legs and them when you are stronger do them one legged) one, two and three at a time is a really great lower body conditioner. Also skipping is very good but don't do it on cement a wood floor or rubber mat is easier on your joints. Buy a speed rope they turn easier.

Mike here are some ideas on how to incorporate stairs into your program. Look at the links at the top.
http://www.leanandhungryfitness.com/.../yr.2005/mo.12