Weight Lifting

[741]

What kind of weight lifting do boxers do?

I assume that it's not the type for gaining muscle mass, since it would be kind of counter-productive to the high intensity boxing training that's required. Is it very difficult to gain muscle mass while doing boxing?

What do boxers lift weights for? Strength training? Toning?

[Brandon77]

Here's something I hammered out for Saddoboxing.com:

Personally, I don't have alot of time. I understand, however, that time should be made for weight training for boxers, as when two equally skilled fighters square off, the stronger of the two will often win. My training regime has no room for 4-6 days of exclusively isolation exercises (even training 2x a day), as in order to be a better boxer, one must box. Between skill training, conditioning drills, my job, my girlfriend, etc you can see how time gets eaten up quickly! If I was training you and you were spending more time in the weight room then boxing, well, I wouldn't be training you for long. Compound exercises are my solution, a lifting philosophy that I owe entirely to Ross Enamait (rossboxing.com).

I include 3 days of weights in my training, on Monday, Wednesday and Saturday, all three days when my boxing gym are closed. Bodyweight exercises, plyometrics and compound lifts are all present in my routine. I usually divide my workout into 3 "target areas" (though other areas are worked with compound lifts). Usually works out as Monday (Back/Biceps), Wednesday (Shoulders, Chest, Triceps) and Saturday (Legs). Some of my favorite and common exercises are:

Squat and Press
Power Cleans
Bench Press
Dumbbell Snatches/Swings
Pull-ups (all variations)
Chin-ups (all variations)
Push-ups (all variations)
Clean and Press
Squats
Dumbbell Upright Row

Some effective plyometrics:

Neider Press
Clap push-ups
Medicine ball throws (overhand, backwards, cross, jab, etc)
Squat jumps
Lateral jumps
DB axe swing

These exercises are all great for a boxer's training schedual, and I highly recommend any and all of the above. Compound exercises combined with plyometrics can increase lean muscle mass, which is REALLY important for me to stay within the confines of my division while gaining explosive power. Isolation exercises can be very effective if you have time, I usually don't though! Good luck and train hard.

[741]

With these exercises, what kind of reps are you doing? Heavy weights, low reps? Light weights, high reps?