Thread: New Lifting Routine and Explosive/Speed Session?!?

Ok you do need some leg work in that workout, I would do lunges, step ups and squats....also SLDL. You will have to take at least one full day off all exercise every week.

eh....with all that boxing and fighting you are doing, I see no need to do specific speed work in the gym (maybe if it was offseason, but, you are doing so much "real" training, ie training specific to your sport, that in the gym you should work on things like, base strength levels, mobility, flexibility as well as energy system development and stamina). The speed stuff comes from the actual boxing training itself. With all that training, you are in teh specific preparation phase of training.

If you were setting it up on a yearly program, it might look like

GPP, general physical preparedness, offseason (work on conditioning, hypertrophy if you need it, strength, power....whatever you need. high amounts of general work, low amounts of specific fighting work

transition phase (start to incorporate more fighting into the mix, start to make the workouts more specific to your needs, really work on brining strenght levels up)

Specific Preparatin phase (peaking phase)- where you are now....lots of specific fight training. maintiaing strength levels, core work, maintiain stamina and energy system levels that were developed in the first 2 phases. then start to taper down to a fight)

I agree that the speed work needs to be done in the boxing gym not the weight room. Lifting weights slows you down if that is all you do, when I stop lifting and just box my speed goes up very fast.

Originally Posted by ForemanRules

I agree that the speed work needs to be done in the boxing gym not the weight room. Lifting weights slows you down if that is all you do, when I stop lifting and just box my speed goes up very fast.

yea, i would lift in a moderate rep range (8-12) working on constant rep velocity, so not doing any type of breathing reps, no rest pause, constant tempo. Also, that will help increase energy system work and help increase your lactate threshold.

I would put the more "strength based" lifting in the offseason, if it is somethign that you feel you are lacking.

Other then that, I would train maybe 2-3x's a week in the gym, probably lean more towards 2x's and just get my ass out there and work on my fighting and moving quicker at the bag.

Originally Posted by P-funk

yea, i would lift in a moderate rep range (8-12) working on constant rep velocity, so not doing any type of breathing reps, no rest pause, constant tempo. Also, that will help increase energy system work and help increase your lactate threshold.

I would put the more "strength based" lifting in the offseason, if it is somethign that you feel you are lacking.

Other then that, I would train maybe 2-3x's a week in the gym, probably lean more towards 2x's and just get my ass out there and work on my fighting and moving quicker at the bag.

Nothing builds up speed better than getting punched in the face. My trainer does it to me every workout, when I'm in the weight room no one does.

Originally Posted by ForemanRules

Nothing builds up speed better than getting punched in the face. My trainer does it to me every workout, when I'm in the weight room no one does.

true.


it reminds me of when Alwyn Cosgrove said

"Once in a match a guy punched me in the spine. Except he went through my abdominals to do it. I got really interested in core training after that."

Originally Posted by P-funk

true.


it reminds me of when Alwyn Cosgrove said

"Once in a match a guy punched me in the spine. Except he went through my abdominals to do it. I got really interested in core training after that."

Originally Posted by P-funk

true.


it reminds me of when Alwyn Cosgrove said

"Once in a match a guy punched me in the spine. Except he went through my abdominals to do it. I got really interested in core training after that."

lol, I remember reading that.

I agree about the training...there is just so much MA stuff going on (what 5 days a week?) lifting should be minimal...I was thinking 1-2 full body workouts a week...

Man you are training HARDCORE. Do you fight professionally or are you trying to get into it??

hey man I too am getting into boxing(im assuming you are too)

I usually do this for speed/explosiveness...

skip rope... warm up like 2 rounds of 2 minutes

Speed bag: 3 rounds of 3 minutes

Heavy Bag 4 rounds...
first round just workin the jab and cross
third round: all out punching on the bag..

than skip rope for like 3 rounds

and do some crunchs and a little bit of plyo..