Boxing Training

[GFR]

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.

 

[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.

 

[GFR]

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

 

[DOMS]

What do you do for your rotators?

 

[GFR]

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.

 

[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?

 

[GFR]

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

 

[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.

 

[GFR]

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.

 

[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.

 

[GFR]

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.

 

[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.

 

[GFR]

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

 

[fufu]

You did a 1RM of your dip?

 

[Bakerboy]

^ 1 set of his max (1) hahhaa

 

[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.

 

[GFR]

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

 

[KelJu]

And I wish I was 24 again

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

 

[Bakerboy]

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

But at 24 you can still be put back together.

 

[Trouble]

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

 

[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.

 

[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.

 

[GFR]

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.

 

[P-funk]

I do ciruit when I lift.

oh.

then what is all this disucssion about cardio?

 

[GFR]

oh.

then what is all this disucssion about cardio?

Yes

 

[SuperFlex]

Please post video of your first fight... .............. ..I mean, good luck Foreman.

 

[The Monkey Man]

Please post video of your first fight... .............. ..I mean, good luck Foreman.

Never mind that...

Just post you getting knocked out -

 

[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

 

[fufu]

I'll fight you!

 

[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.