Boxing

[rockyshaun]

Anyone have any advice for weight training and cardio for amatuer boxers?

[MikeS]

Shadow boxing with weighted gloves and boots.

Not much, but it works wonders IMHO.
Just my 2 cents.
-M-

[Lee J B]

Yes, train explosively, have you ever seen that technique where you put a very low weight on a bar ona smith machine and throw it up and catch it....that kind of stuff....cardio do HIIT and sled dragging, that will actually give you power and stamina for sure. Remember to train your abs/obliques too but not too often like most think, a boxer as well as a bodybuilder would do well to use weighted ab movements, after all the middle section plays a vital role in the power of your strike... but I'm sure you know that being at amatuer level, what club you box for bro ?

[rockyshaun]

[What is this Hitt technique? I train at Reno Iron Works Gym.

[sarbear]

how often should the average person train they're abs?

[DaLinkWent]

have you ever seen that technique where you put a very low weight on a bar ona smith machine and throw it up and catch it....that kind of stuff....

I saw some of that s*** on t.v. when they were showing some college football teams program and some guy was throwing it up and catchin it on the bench with 225. He was nuts but apparently explosive training is really big right now in most college and professional teams are using to build muscle and strength.

Any idea of where I can find out more on this stuff? I don't want to try this stuff cause I'll drop that s*** for sure! I am guessing jump squats are another option or would I end up blowin out a knee?

[teenpumper]

ever watch rocky? do combat training and lots of running. do push-ups and when they get easy mover to 1 handed. pull-ups do mostly bodyweight exercises

[Workaholic]

To be competitive at amateur boxing you will need excellent conditioning or endurance. Novice go 3 rounds of 2 minutes while open class fighters *fighters with more than 10 + fights go 4 rounds of 2 minutes. Eventhough these rounds are short both fighters are going all out because of that. To get the conditioning you need you would have to run everyday, 40 mins. spar atleast 3 times a week 45 minute sessions with 30-45 minute cardio workout. Its better to have endurance than explosive power because dont expect to be knocking anyone out at amateur boxing. We wear headgear 12-14 oz gloves, While the pros go gearless and use 10 oz gloves. If you knock someone down you only score 1 point, while in the pros you would basically automatically have won the round. Each hit from the white area of the glove is a scoring blow so you could knock the guy down twice in that round and still lose the round................... My point is... throw allot of punches, and never let up.

[IronHands]

Originally Posted by rockyshaun

Anyone have any advice for weight training and cardio for amatuer boxers?

Yes I do. Cut the aerobic work back a little more. Boxing is mostly anarobic! Like all combat sports, they are primarily "Anarobic" in nature. You should do more heavy weight training in the rep range of 5 to 10 reps. If your looking to do some running do some hard sprint work. Runing 10-15 miles are a thing of the past. Try doing interval sprints, lets say for 1 to 1.5 miles at 15 to 30 second intervals. Time yourself for your first try at it and keep on timing yourself every time you do this to see if you have improved. Swimming sprint laps too are good. Remember keep a workout log when you train at all times.