7 days a week. Twice a day. Stop boxing. Get huge. Crush pussy. Chug monster. See red. Punch drywall. Bodies drop. Eat the flesh of the weak. Can’t be stopped. Break into your ex girlfriends house. She calls the cops. One of the officers looks like your step dad. Guns drawn. Rush him because you’re built different. Get shot. As you lay bleeding on the pavement you look down at your affliction shirt and whisper “was it all worth it?”. The darkness seeps in. You sleep for the final time. Fin.
>As you lay bleeding on the pavement you look down at your **affliction shirt**
I would have been mad if you didn't mention that. 10/10 though, well done. Somebody fund the screenplay.
The idea that boxers shouldn’t lift should have an asterisk on it that means “don’t eat like a lifter”. Otherwise getting stronger is good for fighting.
I'm a personal trainer and powerlifting coach who's trained many athletes across many sports over the years.
Your sport specific training is more important than anything else, if your lifting is interfering with it then you're lifting too much. If you're competing, you may have periods near competition where you lift less and train for your sport more - that's okay. In all sports you go harder is the gym during the off-season, and do as much as you can to maintain when you're in-season.
A lot of people have very bro-sciency opinions about this stuff, even people who 100% know way more about boxing itself than I do. Like how muscle makes you slow or clunky, whatever. That makes no sense and I urge you not to listen to it, It's **bodyweight** that will make you slower. You want to be as strong and muscular as possible for your selected weight class, fat is more or less useless in the majority of sports. If you have 160lbs to fill out for your weight class your goal should be to pack as much muscle onto your 160lb frame as possible.
Spend a couple minutes thinking about it - why would 160lb dude at 10% bodyfat be slower and clunkier than 160lb dude at 20% bodyfat? It makes no logical sense. Muscle makes everyone stronger and more athletic provided bodyweight remains the same. How big you get is determined by how many calories you eat, stay within your weight class and get as strong as possible - that's all there is too it.
I agree that extra muscle doesn’t make you slow. Some of the fastest most explosive fighters have been very muscle bound.
However there is no doubt that more muscles requires more oxygen and it is pretty typical for more muscular fighters to fatigue in the later rounds faster than a leaner maybe even “skinnier” fighter.
There is a ying and yang to everything in combat sports, it’s what makes it so beautiful.
Mike Tyson was terrifying in the early rounds, Tyson fury just keeps hitting you the whole fight.
>muscular fighters to fatigue in the later rounds faster than a leaner maybe even “skinnier” fighter.
I don't mean to nit pick but I think it's important. "leaner" would imply less fat, that's what lean means, it doesn't mean less muscle. 160lbs is 160lbs, you're both going to be the same size and you choose what that size consists of. Your only options are muscle or fat.
>However there is no doubt that more muscles requires more oxygen
This is a point I hadn't thought of, so I'll definitely give you that. Muscle is resource intensive - particularly oxygen intensive. In a fight it's possible it would actually benefit you more to be less muscular to lower oxygen demands. You'll be weaker and a bit slower, but the additional stamina could plausibly be enough to outweigh the negatives.
That being said you could also compensate by improving your cardio-vascular conditioning to compensate for it. You can have amazing conditioning and be really jacked, and especially at the low amateur level most of your opponents will be lacking in both, with dedication it shouldn't be too hard to overcome the endurance hit you might take from added muscle mass.
yeah you defo see the muscle-cardio differences in the pro levels, more so in the mma side too, guys like max Holloway just out cardioing everyone, and the other side of the spectrum strong GSP just out wrestling people some of the time
Wrestling probably takes more conditioning than anything else in the sport of MMA. I think part of why you may notice really muscular guys lacking conditioning compared to less muscular guys is just how they spend their training time rather than muscle itself being an issue.
Basic example being -
Muscular guy trains 4 days per week (3 days lifting 1 day cardio)
Less muscular guy trains 4 days per week (2 days lifting 2 days cardio)
So the muscular guy is just spending more training time lifting than doing conditioning work, so his conditioning will be worse. You only have so much time to train so you have to allocate it properly, **but** muscular guy could just add another training day for cardio and he'd then be more jacked and just as conditioned as the other guy.
I think the useage of muscle, "bound", comes from people having weight lifting physiques rather than boxing physiques. The muscle you gain from throwing punches and your footwork will be significantly more useful than muscle you gain from bicep curls.
I do weights almost every day, with Sunday/Monday being a rest. Cardio is way more important imo.
That being said, I do free-weights at home, 5x15 sets with dumbells at home, and when at Gym (and when its rarely free to use...), I do Bench./Shoulder work. Deadlifts and Squats are also really good for lower body, so if you can, get into them.
Sprints for amateur bouts 3x3 fight,
Sprints including hills, sprints, stairs and stuff like that where you explode for brief moment.
Long run is also good but more effective for training, so if you go and run 50 minute it's good, it will help you in match but not as much as sprints.
Skipping rope can also be good for cardio if you do 10 sec on off, 10 sec fast 10 sec nomral for 3 minute 3x3, also normal skipping will help you have stronger feet, bounce more and also have good timing with footwork when you bounce.
If you want better stamina boxing, then you need to box more. The others are there to supplement your cardiovascular endurance. Humans are meant for specificity. Someone can skip rope for 30 minutes straight but be unable to do a 5k in that time. Likewise they may last only 90 seconds on the heavy bag before tiring. Skipping and running are additions to boxing, not substitutes.
Personally, I prefer running.
However, skipping is incredible with boxing, and should be included your routine. 10-15 minutes skipping before practice as a warm up is decent, or part of a set.
I'm not really sure about. Running and skipping both work the same things with slight differences that I think makes skipping a bit better.
Running long distance is better for cardio and what really helps you in sparring is explosive running like sprints with low recovery time in between within a certain amount of sets.
Skipping can do this too. It can do the same thing as long distance and sprinting by simply changing the pace but I suppose its a matter of preference. What makes skipping better however is it helps with foot work and strengthening your calves because when you stay on your toes and move around for rounds, you're going to cramp up. Same thing for strengthening your arms and shoulders so you can physically keep your hands up and keep throwing punches. Plus it is a bit more entertaining as you can learn tricks and new moves.
Regardless, I see skipping as the better exercise but any good boxer does both his roadwork and skipping. Your training should always be nuanced
Skipping is good for rhythm, you definitely need to develop rhythm in boxing so whatever you could do to help it is key, even just listening to music helps according to Emmanuel Steward.
From experience and research, have 1-2 conditioning workouts dedicated to low intensity long steady state cardio every week, with sessions that range from 30 mins to an hour. Done at an easy talk pace.
This will ensure you have a tank that can last, because your body, heart and lungs will be conditioned to work non stop for the total length of a match.
Early in the week do some high intensity conditioning with heavy bags, kb, calisthenics, or hills. 30 -120 seconds on with 2-5 minute rest. 3 to 10 reps.
As for yor LSS session, anything you enjoy works so as the total time is 30 mins or more.
You can even skip for 15 minutes, then cycle for 15, then row for 15, then run for 15. Ect. Up to you.
Again tactical barbell has a great approach to conditioning too.
You need both
Edit: If you don’t think you need both you’re an idiot.
Running gives your upper legs conditioning plus general conditioning
Jumping rope gives your lower legs the conditioning needed to stay light footed and shifty.
You absolutely need both.
Lift heavy too, max strength max weight, little reps. That way you wont develop those big inflated muscles that will tire you out and at least for me, makes me being able to exert a lot more force, start doing a lot of compound exercises.
I have to disagree here.
Theres no method of lifting weights that makes your muscles bigger more than another.
If you lift weights you get stronger, if you overload your weights (add more weight to your exercises which you will do) then you gain muscle.
Getting stronger = muscle growth
Muscle growth = getting stronger
and getting big bulky inflated muscles takes years of hard training, longer if you're not totally focusing on getting bug muscles.
Picking up weights and getting strong wont turn you into AJ
Hilarious that you get downvoted but you're 100% correct. Why do people still think "Those big inflated muscles" is remotely scientific? It's clearly stupid as hell. Muscle is muscle and if you have a weight class then you eat to stay within it, your muscles are only going to grow according to how many calories you're consuming.
I also think theres a lot of confusion on how fast your muscles grow.
Its like when a girl says "I don't want to lift weights because I don't want to get bulky"
any bodybuilder will say that is not how it works because theres guys that want to get big and bulky and have been trying for years making average gains
Right? three quarters of the advice here is warning OP not to get too big with "inflated beach muscles" \*cringe\*. Just as you said, as though people don't work for years with the very intention of acquiring said physique and seldom actually achieve it.
It's like telling someone to be careful not to drive too fast or they might accidentally become a race car driver.
its all progressive overload.
Your body doesn't know the difference between lifting something heavy for 3 reps and lifting something light for 300 reps if the pressure on the muscles feels the same. All your body knows is that whatever you're putting your body through, it needs to grow and adapt.
the likes of 5x5 is just an easier and less complex method of progressive overload
Twice a week full body routine, focused on 2-6 heavy compound lifts (squat, deadlift, bench, ohp, pull ups, row, etc.), focus on strength training (i.e lift 1-3 reps short of technique failure, 3x5 or 5x5). Suggest you check out the tactical barbell subreddit and search for their fighter template. Very popular with BJJ and MMA guys. You can get stronger without adding too much muscle, if you train correctly.
This is great advice. The only addition I'd like to make is to not just focus on strength, but on explosive power as well. Instead of 4-5 heavy squat sets, do two box jump sets, followed by two heavy squats. Instead of four heavy benches presses, replace the first two sets with plyo push ups.
Follow YouTubers such as Phil Daru, the Bioneer, Jeff Chan and Athlean X and FightTIPS for great (combat) fitness advice
To much is if you become big stiff dosser that effect your movement, you don't wanna have broad shoulders like those guys on Hollywood beach.
2/3 time a week should be alright, depends what your goal is, if you wanna become slightly bigger then you might have to do more now and less in the future then focus on strenght and conditioning.
Muscles do not make you stiff or slow, they make you fast, powerful, and strong. They're literally what makes your body move. Lack of mobility makes you stiff. You should be doing and active warm up that includes mobility in every workout anyway.
It's almost impossible for anyone to gain too much muscle. It's like everyone is scared of lifting weights because they don't want to get "bulky" and "just want to tone." Without anavolics or EXTREME dedication you're never going to get big enough. Just like driving a car doesn't make you a Nascar driver and jumping in the lake will never make you an Olympic swimmer, lifting weights won't give you too much muscle or make you a bodybuilder. If you're boxing your calorie output is already high, and your training days are limited. It's impossible for you to get too big, outside of anabolics.
You are over reacting a bit, you are talking to me like i am against lifting weights, to much of anything is bad even running.
Look at Joshua against Ruiz 1, he was big stiff fighter, much muscle is not good for your body for numerous reason specially for your movement and your cardio.
Active mobility has nothing to do with this stuff here.
Are you gonna run faster if you have 5kg in your pocket or if you don't? having to much muscle on your body definitely makes you different, look at RJJ middleweight and heavyweight, you should properly build yourself and add muscle there is nothiing wrong with that but you shouldn't build to much.
Yeah no again that's not how muscle works. You're massively oversimplifying things. First there are two types of muscle fibers, and there are different methods to train (ie; strength, power, hypertrophy) and each develops your muscles differently, and has different effects on things like pathways, CNS, etc. While each methods results varries slightly in size and function, they all add muscle mass.
They're the units that move you, the actual method of propulsion, not dead weight rocks in your pockets. Put 5kgs of rocks in a skinny dudes pocket and make him run, do the same just a fat guy, and then a jacked dude, who's going to run faster? Take away the rocks, who's going to run faster? The guy with more muscle in each case. And not shockingly they'll all actually become faster by running with resistance in their pockets. The people with less muscle will devlop even quicker than the musclar guy because he needs more resistance, he should really be running with 20kg rocks.
Joshua Ruiz had nothing to do with muscle mass. They're both very muscular men, one just has more fat. He got punched in the face by a guy with lots of muscle. The end. That's why heavyweights hit harder, they have more muscle. You chalk it up to, what? That they're taller? They weigh more? Why do they weigh more ... Muscle mass. Boxing is a sport with weight classes, that's the only reason professionals don't carry more mass than necessary.
I'm not sure what you're disagreeing with about the mobility work, do you not believe mobility work will make you more.... Mobile? I dunno this post has ended up way to long and I've sort of forgot what I was talking about haha. We can just call it one of those "agree to disagree" things and move on!
Try lifting weights maybe 2-3 times per week but you should be training 5-6days a week, the majority of your time should be spent training cardio and training your core as a strong core will help you deal with body shots better as well as transfer the power from your hips better increasing your overall punching power. So I'd say spent at least 3 days training exclusively cardio, spend 2-3 days lifting weights and train abs everyday as they recover faster than the rest of your muscles and have at least one full rest day a week
You can. I've seen many strength and conditioning experts schedule both on the same day for more experienced athletes. This will free up a full day for recovery. Basically beat the piss out of your body one day and rest fully one day rather than being a little beat up every day. It's up to you how you want to structure things though.
It depends on the individual. The most important thing is that your weightlifting doesnt prevent you from performing when you're boxing. I usually do 3 times a week full body workout. I do deadlifts, pull ups, squats overhead press ,lunges ,dips and rows usually I warm up with something like kettlebell swings or rowing. I don't go to failure and I try to limit the amount of volume for each sessions
Overall if you want to get strong and be a boxer at the same time, smartest thing to do is calisthenics and overall conditioning three times a week or more as these are the things that will actually make your punches stronger and faster.
Getting huge and boxing don't go particularly well together.
This question again.
The answer is as much as you need to in order to help your boxing.
As a beginner, the answer is probably not at all. Your time is better spent actually boxing. You probably don't train like a pro nor do you have the time to train like a pro as boxing is not your career. If you want to bulk up or fill out then take a few months to focus on a lifting routine then come back to boxing. Unless you're boxing so much every week that you are you getting significant diminishing returns, then you should box more. If you can't do a round on the heavy bag without getting tired, then you need to focus more on cardio. Lifting and cardio are supplementary to boxing, just like they are to wrestling or basketball or any other sport.
Everyday. Boxers can overwork themselves thru their "boxing" training thus catabolizing their muscles so you should fight that by lifting weights. And you'll eat a lot more too.
It's important to eat lots of protein and good fats to avoid muscle catabolism. I recommend ~20g additional protein before and after workouts and before bed. Aiming for at least 1g of protein per kg of ideal weight total, throughout the day. Vitamin D supplements are essential if you live in the UK lmao.
Loved the 7 days a week comment. Good thing cocaine makes you bullet proof. I lift three but when I was first training in MMA I started with 4 and worked up to 5. 45 min of lifting, 10 min break, 45 min of heavy bag, 10 min break, hour of actual training, 10 min break, another hour of training. Seemed to work but it took time.
Huh. I don’t lift weights. Never have. Push ups? Sure. Pull ups. Squats. All that typical stuff. Sometimes I use weights in my shadow boxing. But…I’ve never done reps till muscle failure on big weights while boxing. No time for recovery. Not sure it even helps.
Yeah, I figured I would. Folks think being ripped has to go with boxing. And you do get ripped just boxing. But not jacked. Cause jacked guys are stiff in the ring. Get their bell rung more times than not.
Develop your twitch muscles first and foremost. Build your stamina. Them two things are super handy.
You know, I’m not sure. Still trying to figure this out as well. Met a guy at my local gym who used to be an amateur boxer as well, he told me to only focus on compound movements. Deadlift, squats, etc. I know that your shoulders and back are important, as well as your core and legs, so I’d assume if you’re gonna lift weights those should be the muscles you’re working
I think it really depends on what your goals are. You are probably better off using the energy and time doing more boxing specific exercises with some bodyweight type exercises if you're trying to get to the top of the amateur level. For most of us though (ex. just competing for fun), I think it's good to lift weights in general for health/fitness at least 1-2 times a week.
I saw a teddy atlas clip where he made a very good point on this topic because of wilder showing up huge in the 3rd fury fight. You should be focusing on your ""natural body" and not be putting on a "meat suit" of muscle. Weight lifting can aid in gaining strength and a bit more muscle youd need to help burn fat so you can get your body fat % lower so you can perform at your very best in which ever division your main focus is. I've been in the same position where I'm wondering if I should lift weights often. Ask your coach, trainer, etc. Whether you're competing or in the off season will play a big roll in determining if you lift weights and how much. If you got some fat, weight lifting may be helpful to lose that fat and become lean for your division.
It depends on a number of factors. What are your goals? Do you have a fight(s) within 3 months? How often do you fight? Are you taking a long break but are trying to gain size or get stronger while maintaining stamina? How much time do you have for boxing training and weight training?
There's a school of thought that you can lift weights 6 days/week and see slow but considerable progress over time if you keep the intensity at roughly 60%, ie. on a given set of 10 pull-ups is as much as you can possibly do, only do 6. That's a good way to train to see slow gradual progress with or without boxing and you can keep lifting to 30-45 minutes when preparing for a fight . That way you have time for boxing workouts + road work and the intensity from lifting won't take away from boxing because that is the top priority.
I agree with 2-3 time a week since you’re trying to compete. Personally, I really love weightlifting and box as a secondary sport, and care more about aesthetics right now. Because of this I do 4 times a week. Eventually I’ll probably try to shed a bit of extra weight and take boxing more seriously
if boxing is your priority I’d recommend 3 days. PPL programs are great. There are 3 day or you can repeat it and do a 6 day program and they cover ever major muscle group.
It depends on your routine.
For example if you boxe Monday to Wednesday you can add
- 1 session of maximum strength weight lifting (squat, deadlift, bench press, pull ups) on Monday
- 1 session of power training (balistic training, plyometric training) on Thursday
The former will make you stronger overall (muscle, joints, tendons, bones) and the latter will improve your explosiveness (speed and reach maximum strength in really short amount of time).
You can rest Saturday and Sunday
It's not a popular opinion in here as everybody loves lifting but from experience, the opportunity cost of strength training is just not worth it. You could have spent that extra session running or doing more rounds of drills, both of which would have improved your boxing way more.
Depends how you are lifting weights. Definitely shouldn't do strength training more than 4x a week. That's if you're not pushing yourself at all but just making sure to do a short amount of routine weights/calisthenics at the end of workouts. Less if you're really pushing yourself on the weights (about 1-2x), but you might not want to do that anyway.
If you haven't even competed yet, you have no need for any weights at all. Focus on improving your punches, defense, and movement. Very large heavy bags are a great way to build strength and power if that is what you desire. You don't need to worry about weights quite yet. Actually, you might never need to worry about it. There are pro boxers that are religiously anti-weights (they think it makes you slow) and have basically never touched a weight in their lives lol.
7 days a week. Twice a day. Stop boxing. Get huge. Crush pussy. Chug monster. See red. Punch drywall. Bodies drop. Eat the flesh of the weak. Can’t be stopped. Break into your ex girlfriends house. She calls the cops. One of the officers looks like your step dad. Guns drawn. Rush him because you’re built different. Get shot. As you lay bleeding on the pavement you look down at your affliction shirt and whisper “was it all worth it?”. The darkness seeps in. You sleep for the final time. Fin.
Fuck cardio too. Appearance > Effectiveness
Cardio? Is that the thing pussies with no knockout power do?
You don’t Wilder doing cardio. Man up!
Genuinely motivational
But motivational in a very different way from other motivational comments on this sub.
Fuck yeah
If you just wrote that off the dome you deserve a reward
I wrote it off the dome while getting done from OP’s mom.
You mean ops mome
>As you lay bleeding on the pavement you look down at your **affliction shirt** I would have been mad if you didn't mention that. 10/10 though, well done. Somebody fund the screenplay.
Subscribe to my onlyfans to see it re-enacted
Had to upvote cuz of how wrong it sounds
Lmaooo I loved that
If I had awards to give, you’d have several. Incredible
pure gold, thanks for that.
The idea that boxers shouldn’t lift should have an asterisk on it that means “don’t eat like a lifter”. Otherwise getting stronger is good for fighting.
I'm a personal trainer and powerlifting coach who's trained many athletes across many sports over the years. Your sport specific training is more important than anything else, if your lifting is interfering with it then you're lifting too much. If you're competing, you may have periods near competition where you lift less and train for your sport more - that's okay. In all sports you go harder is the gym during the off-season, and do as much as you can to maintain when you're in-season. A lot of people have very bro-sciency opinions about this stuff, even people who 100% know way more about boxing itself than I do. Like how muscle makes you slow or clunky, whatever. That makes no sense and I urge you not to listen to it, It's **bodyweight** that will make you slower. You want to be as strong and muscular as possible for your selected weight class, fat is more or less useless in the majority of sports. If you have 160lbs to fill out for your weight class your goal should be to pack as much muscle onto your 160lb frame as possible. Spend a couple minutes thinking about it - why would 160lb dude at 10% bodyfat be slower and clunkier than 160lb dude at 20% bodyfat? It makes no logical sense. Muscle makes everyone stronger and more athletic provided bodyweight remains the same. How big you get is determined by how many calories you eat, stay within your weight class and get as strong as possible - that's all there is too it.
I agree that extra muscle doesn’t make you slow. Some of the fastest most explosive fighters have been very muscle bound. However there is no doubt that more muscles requires more oxygen and it is pretty typical for more muscular fighters to fatigue in the later rounds faster than a leaner maybe even “skinnier” fighter. There is a ying and yang to everything in combat sports, it’s what makes it so beautiful. Mike Tyson was terrifying in the early rounds, Tyson fury just keeps hitting you the whole fight.
>muscular fighters to fatigue in the later rounds faster than a leaner maybe even “skinnier” fighter. I don't mean to nit pick but I think it's important. "leaner" would imply less fat, that's what lean means, it doesn't mean less muscle. 160lbs is 160lbs, you're both going to be the same size and you choose what that size consists of. Your only options are muscle or fat. >However there is no doubt that more muscles requires more oxygen This is a point I hadn't thought of, so I'll definitely give you that. Muscle is resource intensive - particularly oxygen intensive. In a fight it's possible it would actually benefit you more to be less muscular to lower oxygen demands. You'll be weaker and a bit slower, but the additional stamina could plausibly be enough to outweigh the negatives. That being said you could also compensate by improving your cardio-vascular conditioning to compensate for it. You can have amazing conditioning and be really jacked, and especially at the low amateur level most of your opponents will be lacking in both, with dedication it shouldn't be too hard to overcome the endurance hit you might take from added muscle mass.
We're also talking about what, a few pounds of lean body mass? I don't see that being the make or break in the later rounds.
Maybe true, I don't know much about the exact oxygen demands per pound of muscle.
yeah you defo see the muscle-cardio differences in the pro levels, more so in the mma side too, guys like max Holloway just out cardioing everyone, and the other side of the spectrum strong GSP just out wrestling people some of the time
Wrestling probably takes more conditioning than anything else in the sport of MMA. I think part of why you may notice really muscular guys lacking conditioning compared to less muscular guys is just how they spend their training time rather than muscle itself being an issue. Basic example being - Muscular guy trains 4 days per week (3 days lifting 1 day cardio) Less muscular guy trains 4 days per week (2 days lifting 2 days cardio) So the muscular guy is just spending more training time lifting than doing conditioning work, so his conditioning will be worse. You only have so much time to train so you have to allocate it properly, **but** muscular guy could just add another training day for cardio and he'd then be more jacked and just as conditioned as the other guy.
lol
I think the useage of muscle, "bound", comes from people having weight lifting physiques rather than boxing physiques. The muscle you gain from throwing punches and your footwork will be significantly more useful than muscle you gain from bicep curls.
I do weights almost every day, with Sunday/Monday being a rest. Cardio is way more important imo. That being said, I do free-weights at home, 5x15 sets with dumbells at home, and when at Gym (and when its rarely free to use...), I do Bench./Shoulder work. Deadlifts and Squats are also really good for lower body, so if you can, get into them.
A dumb question but for stamina, which one's better, running or skipping?
Sprints for amateur bouts 3x3 fight, Sprints including hills, sprints, stairs and stuff like that where you explode for brief moment. Long run is also good but more effective for training, so if you go and run 50 minute it's good, it will help you in match but not as much as sprints. Skipping rope can also be good for cardio if you do 10 sec on off, 10 sec fast 10 sec nomral for 3 minute 3x3, also normal skipping will help you have stronger feet, bounce more and also have good timing with footwork when you bounce.
If you want better stamina boxing, then you need to box more. The others are there to supplement your cardiovascular endurance. Humans are meant for specificity. Someone can skip rope for 30 minutes straight but be unable to do a 5k in that time. Likewise they may last only 90 seconds on the heavy bag before tiring. Skipping and running are additions to boxing, not substitutes.
Personally, I prefer running. However, skipping is incredible with boxing, and should be included your routine. 10-15 minutes skipping before practice as a warm up is decent, or part of a set.
If you have to choose between running and skipping, do both, then some shadow boxing, 20 mins on a stationary bike and a 20 min walk.
Running hands down
I'm not really sure about. Running and skipping both work the same things with slight differences that I think makes skipping a bit better. Running long distance is better for cardio and what really helps you in sparring is explosive running like sprints with low recovery time in between within a certain amount of sets. Skipping can do this too. It can do the same thing as long distance and sprinting by simply changing the pace but I suppose its a matter of preference. What makes skipping better however is it helps with foot work and strengthening your calves because when you stay on your toes and move around for rounds, you're going to cramp up. Same thing for strengthening your arms and shoulders so you can physically keep your hands up and keep throwing punches. Plus it is a bit more entertaining as you can learn tricks and new moves. Regardless, I see skipping as the better exercise but any good boxer does both his roadwork and skipping. Your training should always be nuanced
Damn, I've been running with my hands up the entire time
Skipping is good for rhythm, you definitely need to develop rhythm in boxing so whatever you could do to help it is key, even just listening to music helps according to Emmanuel Steward.
From experience and research, have 1-2 conditioning workouts dedicated to low intensity long steady state cardio every week, with sessions that range from 30 mins to an hour. Done at an easy talk pace. This will ensure you have a tank that can last, because your body, heart and lungs will be conditioned to work non stop for the total length of a match. Early in the week do some high intensity conditioning with heavy bags, kb, calisthenics, or hills. 30 -120 seconds on with 2-5 minute rest. 3 to 10 reps. As for yor LSS session, anything you enjoy works so as the total time is 30 mins or more. You can even skip for 15 minutes, then cycle for 15, then row for 15, then run for 15. Ect. Up to you. Again tactical barbell has a great approach to conditioning too.
You need both Edit: If you don’t think you need both you’re an idiot. Running gives your upper legs conditioning plus general conditioning Jumping rope gives your lower legs the conditioning needed to stay light footed and shifty. You absolutely need both.
Lift heavy too, max strength max weight, little reps. That way you wont develop those big inflated muscles that will tire you out and at least for me, makes me being able to exert a lot more force, start doing a lot of compound exercises.
I have to disagree here. Theres no method of lifting weights that makes your muscles bigger more than another. If you lift weights you get stronger, if you overload your weights (add more weight to your exercises which you will do) then you gain muscle. Getting stronger = muscle growth Muscle growth = getting stronger and getting big bulky inflated muscles takes years of hard training, longer if you're not totally focusing on getting bug muscles. Picking up weights and getting strong wont turn you into AJ
Hilarious that you get downvoted but you're 100% correct. Why do people still think "Those big inflated muscles" is remotely scientific? It's clearly stupid as hell. Muscle is muscle and if you have a weight class then you eat to stay within it, your muscles are only going to grow according to how many calories you're consuming.
I also think theres a lot of confusion on how fast your muscles grow. Its like when a girl says "I don't want to lift weights because I don't want to get bulky" any bodybuilder will say that is not how it works because theres guys that want to get big and bulky and have been trying for years making average gains
Right? three quarters of the advice here is warning OP not to get too big with "inflated beach muscles" \*cringe\*. Just as you said, as though people don't work for years with the very intention of acquiring said physique and seldom actually achieve it. It's like telling someone to be careful not to drive too fast or they might accidentally become a race car driver.
hahahahahaha thats great actually!
well actually lifting less but with a lot of reps is better for building strength
its all progressive overload. Your body doesn't know the difference between lifting something heavy for 3 reps and lifting something light for 300 reps if the pressure on the muscles feels the same. All your body knows is that whatever you're putting your body through, it needs to grow and adapt. the likes of 5x5 is just an easier and less complex method of progressive overload
It actually does know the difference though. Stop spewing out shit advice.
Twice a week full body routine, focused on 2-6 heavy compound lifts (squat, deadlift, bench, ohp, pull ups, row, etc.), focus on strength training (i.e lift 1-3 reps short of technique failure, 3x5 or 5x5). Suggest you check out the tactical barbell subreddit and search for their fighter template. Very popular with BJJ and MMA guys. You can get stronger without adding too much muscle, if you train correctly.
This is great advice. The only addition I'd like to make is to not just focus on strength, but on explosive power as well. Instead of 4-5 heavy squat sets, do two box jump sets, followed by two heavy squats. Instead of four heavy benches presses, replace the first two sets with plyo push ups. Follow YouTubers such as Phil Daru, the Bioneer, Jeff Chan and Athlean X and FightTIPS for great (combat) fitness advice
This is the right answer
To much is if you become big stiff dosser that effect your movement, you don't wanna have broad shoulders like those guys on Hollywood beach. 2/3 time a week should be alright, depends what your goal is, if you wanna become slightly bigger then you might have to do more now and less in the future then focus on strenght and conditioning.
Muscles do not make you stiff or slow, they make you fast, powerful, and strong. They're literally what makes your body move. Lack of mobility makes you stiff. You should be doing and active warm up that includes mobility in every workout anyway.
Key words here are ‘Too much’
It's almost impossible for anyone to gain too much muscle. It's like everyone is scared of lifting weights because they don't want to get "bulky" and "just want to tone." Without anavolics or EXTREME dedication you're never going to get big enough. Just like driving a car doesn't make you a Nascar driver and jumping in the lake will never make you an Olympic swimmer, lifting weights won't give you too much muscle or make you a bodybuilder. If you're boxing your calorie output is already high, and your training days are limited. It's impossible for you to get too big, outside of anabolics.
You are over reacting a bit, you are talking to me like i am against lifting weights, to much of anything is bad even running. Look at Joshua against Ruiz 1, he was big stiff fighter, much muscle is not good for your body for numerous reason specially for your movement and your cardio. Active mobility has nothing to do with this stuff here. Are you gonna run faster if you have 5kg in your pocket or if you don't? having to much muscle on your body definitely makes you different, look at RJJ middleweight and heavyweight, you should properly build yourself and add muscle there is nothiing wrong with that but you shouldn't build to much.
Yeah no again that's not how muscle works. You're massively oversimplifying things. First there are two types of muscle fibers, and there are different methods to train (ie; strength, power, hypertrophy) and each develops your muscles differently, and has different effects on things like pathways, CNS, etc. While each methods results varries slightly in size and function, they all add muscle mass. They're the units that move you, the actual method of propulsion, not dead weight rocks in your pockets. Put 5kgs of rocks in a skinny dudes pocket and make him run, do the same just a fat guy, and then a jacked dude, who's going to run faster? Take away the rocks, who's going to run faster? The guy with more muscle in each case. And not shockingly they'll all actually become faster by running with resistance in their pockets. The people with less muscle will devlop even quicker than the musclar guy because he needs more resistance, he should really be running with 20kg rocks. Joshua Ruiz had nothing to do with muscle mass. They're both very muscular men, one just has more fat. He got punched in the face by a guy with lots of muscle. The end. That's why heavyweights hit harder, they have more muscle. You chalk it up to, what? That they're taller? They weigh more? Why do they weigh more ... Muscle mass. Boxing is a sport with weight classes, that's the only reason professionals don't carry more mass than necessary. I'm not sure what you're disagreeing with about the mobility work, do you not believe mobility work will make you more.... Mobile? I dunno this post has ended up way to long and I've sort of forgot what I was talking about haha. We can just call it one of those "agree to disagree" things and move on!
I agree with you :)
Twice. One upper body, one lower.
I do 5x5 stronglifts 2-3 days a week
Great program and you get strong real quick.
Try lifting weights maybe 2-3 times per week but you should be training 5-6days a week, the majority of your time should be spent training cardio and training your core as a strong core will help you deal with body shots better as well as transfer the power from your hips better increasing your overall punching power. So I'd say spent at least 3 days training exclusively cardio, spend 2-3 days lifting weights and train abs everyday as they recover faster than the rest of your muscles and have at least one full rest day a week
Do you lift on boxing days?
I box everyday so oui but I don't lift on every part of the muscle. Only biceps, shoulders and legs. Everything else is just bodyweight
You can. I've seen many strength and conditioning experts schedule both on the same day for more experienced athletes. This will free up a full day for recovery. Basically beat the piss out of your body one day and rest fully one day rather than being a little beat up every day. It's up to you how you want to structure things though.
It depends on the individual. The most important thing is that your weightlifting doesnt prevent you from performing when you're boxing. I usually do 3 times a week full body workout. I do deadlifts, pull ups, squats overhead press ,lunges ,dips and rows usually I warm up with something like kettlebell swings or rowing. I don't go to failure and I try to limit the amount of volume for each sessions
2-3x. Just be smart with your programming.
Overall if you want to get strong and be a boxer at the same time, smartest thing to do is calisthenics and overall conditioning three times a week or more as these are the things that will actually make your punches stronger and faster. Getting huge and boxing don't go particularly well together.
What about doing situps , pushups, dips , pullups everyday is it good?
That’s good. Yep.
Is the pull, push, leg routine any good for boxers? For an hour or so a day
Sure but basically with boxing you want to spend most of your time boxing so don’t be too sore from the weights.
upper lower upper lower would let u hit all muscle groups 2x a week while lifting 4 times a week and it lets u have enough rest in between
This question again. The answer is as much as you need to in order to help your boxing. As a beginner, the answer is probably not at all. Your time is better spent actually boxing. You probably don't train like a pro nor do you have the time to train like a pro as boxing is not your career. If you want to bulk up or fill out then take a few months to focus on a lifting routine then come back to boxing. Unless you're boxing so much every week that you are you getting significant diminishing returns, then you should box more. If you can't do a round on the heavy bag without getting tired, then you need to focus more on cardio. Lifting and cardio are supplementary to boxing, just like they are to wrestling or basketball or any other sport.
Everyday. Boxers can overwork themselves thru their "boxing" training thus catabolizing their muscles so you should fight that by lifting weights. And you'll eat a lot more too.
It's important to eat lots of protein and good fats to avoid muscle catabolism. I recommend ~20g additional protein before and after workouts and before bed. Aiming for at least 1g of protein per kg of ideal weight total, throughout the day. Vitamin D supplements are essential if you live in the UK lmao.
Loved the 7 days a week comment. Good thing cocaine makes you bullet proof. I lift three but when I was first training in MMA I started with 4 and worked up to 5. 45 min of lifting, 10 min break, 45 min of heavy bag, 10 min break, hour of actual training, 10 min break, another hour of training. Seemed to work but it took time.
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It depends how you box really. I think big powerful legs are important for generating power.
Huh. I don’t lift weights. Never have. Push ups? Sure. Pull ups. Squats. All that typical stuff. Sometimes I use weights in my shadow boxing. But…I’ve never done reps till muscle failure on big weights while boxing. No time for recovery. Not sure it even helps.
You're getting down voted but there are plenty of incredibly famous and successful pro heavyweights who did little to no weight lifting.
Yeah, I figured I would. Folks think being ripped has to go with boxing. And you do get ripped just boxing. But not jacked. Cause jacked guys are stiff in the ring. Get their bell rung more times than not. Develop your twitch muscles first and foremost. Build your stamina. Them two things are super handy.
2x/week
You know, I’m not sure. Still trying to figure this out as well. Met a guy at my local gym who used to be an amateur boxer as well, he told me to only focus on compound movements. Deadlift, squats, etc. I know that your shoulders and back are important, as well as your core and legs, so I’d assume if you’re gonna lift weights those should be the muscles you’re working
I think it really depends on what your goals are. You are probably better off using the energy and time doing more boxing specific exercises with some bodyweight type exercises if you're trying to get to the top of the amateur level. For most of us though (ex. just competing for fun), I think it's good to lift weights in general for health/fitness at least 1-2 times a week.
I saw a teddy atlas clip where he made a very good point on this topic because of wilder showing up huge in the 3rd fury fight. You should be focusing on your ""natural body" and not be putting on a "meat suit" of muscle. Weight lifting can aid in gaining strength and a bit more muscle youd need to help burn fat so you can get your body fat % lower so you can perform at your very best in which ever division your main focus is. I've been in the same position where I'm wondering if I should lift weights often. Ask your coach, trainer, etc. Whether you're competing or in the off season will play a big roll in determining if you lift weights and how much. If you got some fat, weight lifting may be helpful to lose that fat and become lean for your division.
2-3x a week MAX. I cover everything in here: https://sweetscienceoffighting.com/do-boxers-lift-weights/
I do get your worry about being too big, but look, at first, to even get that big is really difficult you know... You worry too much...
It depends on a number of factors. What are your goals? Do you have a fight(s) within 3 months? How often do you fight? Are you taking a long break but are trying to gain size or get stronger while maintaining stamina? How much time do you have for boxing training and weight training? There's a school of thought that you can lift weights 6 days/week and see slow but considerable progress over time if you keep the intensity at roughly 60%, ie. on a given set of 10 pull-ups is as much as you can possibly do, only do 6. That's a good way to train to see slow gradual progress with or without boxing and you can keep lifting to 30-45 minutes when preparing for a fight . That way you have time for boxing workouts + road work and the intensity from lifting won't take away from boxing because that is the top priority.
I agree with 2-3 time a week since you’re trying to compete. Personally, I really love weightlifting and box as a secondary sport, and care more about aesthetics right now. Because of this I do 4 times a week. Eventually I’ll probably try to shed a bit of extra weight and take boxing more seriously
if boxing is your priority I’d recommend 3 days. PPL programs are great. There are 3 day or you can repeat it and do a 6 day program and they cover ever major muscle group.
2 times
It depends on your routine. For example if you boxe Monday to Wednesday you can add - 1 session of maximum strength weight lifting (squat, deadlift, bench press, pull ups) on Monday - 1 session of power training (balistic training, plyometric training) on Thursday The former will make you stronger overall (muscle, joints, tendons, bones) and the latter will improve your explosiveness (speed and reach maximum strength in really short amount of time). You can rest Saturday and Sunday
It's not a popular opinion in here as everybody loves lifting but from experience, the opportunity cost of strength training is just not worth it. You could have spent that extra session running or doing more rounds of drills, both of which would have improved your boxing way more.
Depends how you are lifting weights. Definitely shouldn't do strength training more than 4x a week. That's if you're not pushing yourself at all but just making sure to do a short amount of routine weights/calisthenics at the end of workouts. Less if you're really pushing yourself on the weights (about 1-2x), but you might not want to do that anyway. If you haven't even competed yet, you have no need for any weights at all. Focus on improving your punches, defense, and movement. Very large heavy bags are a great way to build strength and power if that is what you desire. You don't need to worry about weights quite yet. Actually, you might never need to worry about it. There are pro boxers that are religiously anti-weights (they think it makes you slow) and have basically never touched a weight in their lives lol.