STRENGTH TRAINING PROGRAM FOR BOXING & MMA I have carefully researched some litriture & put together a training program for anyone doing boxing or some art of combat.Enjoy :-))) A weight training program for boxing does not need to be complicated. Boxing is essentially an explosive sport that requires repeated bursts of activity over time. Your main goal is to build strength, convert that strength to power, and then convert that power to power endurance. Power endurance is repeated explosive movements. Below is a general program to follow, you can always substitute in similar exercises to add variety. This program would be in addition to your standard boxing activity such as bag work, ab work, running, speed drills, plyometrics and other sport specific conditioning. Phase 1 – General Preparation Duration – One to three months (3 days a week with one day rest between workouts) Bench press/dumbbell press 3 sets x 15 reps Squat/Deadlift 3 sets x 15 reps Dumbbell press/military press 3 sets x 15 reps Lat Pulldowns 3 sets x 15 reps Barbell Rows 3 sets x 15 reps Calf Raises 3 sets x 15 reps Phase 2 – Enhanced Strength Duration - One Month (twice a week with 2 days rest between workouts) Bench press/dumbbell press 3 sets x 6-8 reps Squat/Deadlift 3 sets x 6-8 reps Dumbbell press/military press 3 sets x 6-8 reps Lat Pulldowns 3 sets x 6-8 reps Barbell Rows 3 sets x 6-8 reps Calf Raises 3 sets x 6-8 reps Phase 3 – Power Duration - One Month (twice a week with 2-3 days rest between workouts). Make sure to follow sequence of lift followed by plyometric drill, the excercises are paired in sequence. In the first exercise below you would perform your set of bench presse, then rack the bar and immediately go into bouncing push-ups Bench Press 4 sets x 3-4 reps Bouncing push-ups 4 sets until failure Squats/Deadlifts 4 sets x 3-4 reps Split squat jumps 4 sets x 20 reps Cleans 4 sets x 3-4 reps 1 leg box jumps (adjust to your level) 4 sets x 10-12 reps each leg Phase 4 – Power Endurance Duration - 1 Month Kettlebell Front Swings with Hop Back 3 sets x 25 reps Body bar Punches w/ Squat Hops 3 sets x 30 reps Bouncing Push-ups 3 sets until failure Low Jump Split Squats 3 sets x 50 reps One leg box jumps (adjust height to your level) 3 sets x 20 reps each leg Overall, you can derive a lot of benefit from strength training as it applies to your boxing, just don’t let it take away from your focus and total work in the boxing gym. Make sure that you prepare your overall technique and cardiovascular system to handle the extra gain in weight. The simplest way to do this is once you have achieved a new level of weight and strength, maintain that level and train for 8-12 weeks in the boxing gym at the same pace you did when preparing at your lower weight. Once your system has adapted then you can either decide to stay at your new level of strength and weight or push for a new level. As a final note, weight and strength do not always go perfectly hand in hand, you may find through explosive lifting that you can continue to add strength without adding unnecessary weight. Tomorrow we wil look @ more indepth training for boxing & mma...
Posted on: Sat, 28 Sep 2013 05:36:47 +0000
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