Ideas for S&C for Boxing?

Discussion in 'Strength & Conditioning Discussion' started by jackjohnson, Dec 22, 2012.

  1. jackjohnson

    jackjohnson Orange Belt

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    At the gym we do alot of the traditional floor exercises.
    However, on my own i usually benchpress, deadlift and squat.
    I want to stop benching as it is causing me to bulk up and put on weight.
    Any ideas on what i should do to keep strong whilst keeping weight low
     
  2. Henry Huggins

    Henry Huggins Green Belt

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    post your program
     
  3. hell wall

    hell wall Blue Belt

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  4. DrBdan

    DrBdan Something clever

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    Weight gain is caused by diet so stop eating so much. Bench on it's own won't cause you to gain weight and get bigger.

    For strength training you are on the right track. If you aren't already you should add in some upper body pulls, specifically rows or chins/pull-ups. Stick to compound lifts done heavy for relatively low reps.
     
  5. Chuck Bass**

    Chuck Bass** Banned Banned

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    Do strength sets 5 and under, or endurance sets 15 and over, so you dont support hypertrophy

    However it only takes 600 calories to gain a lb of muscle as opposed to roughly 3500 for a lb of fat, so someone who does a bb routine will gain more weight on the same surplus
     
  6. samb867

    samb867 Yellow Belt

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  7. ghostwipe

    ghostwipe Black Belt

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    Listen to Chuck Bass, but toss the endurance sets.
     
  8. TheeFaulted

    TheeFaulted Inzer Belt

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    I compete in amatuer boxing. For strength work I do 5/3/1 which focuses on squat, bench, deadlift and overhead press. Reps range usually 3-5 with some sets stopping just short of failure.

    You would do well to spend some time going over the FAQ, to learn the basics of strength training.
     
  9. Fighting Sprite

    Fighting Sprite Green Belt

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    Source?
     
  10. apizur**

    apizur** Aggressive Finesse.

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    Yeah first of all I heard it was more like 1600. And that number doesn't have to do with gaining muscle, it's the caloric value of one pound of muscle when your body consumes it for fuel.
     
  11. apizur**

    apizur** Aggressive Finesse.

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    Rossboxing is a great source, he's super hardcore.
    Any of the MMA conditioning books will also serve you well.
    Run thru the FAQ again.

    I do a lot of HIIT with sport specific motions (like 1-2 punching, stance drills, burpees) and other stuff like skipping rope in a running fashion with high knees, sprinting/jogging intervals, etc.

    One of my current favorites is to get on the bag (heavier is better) and throw 4 straight punches (lead, power, lead, power or L,R,L,R if you're orthodox, you get it...) at full length. Don't creep forward onto your front foot to counter-act the bag, just snap your punches at your max distance. The bag will swing away after the combination, when it swings back, drop 4 more. Focus on speed and reach, not power. This one makes me sick to my stomach after the 3rd round, I usually have to take a break afterwards. A pro taught me, he does like 5 or 6 rounds of this with a hook on the end. He claims he's "out of shape".

    EDIT:

    Jeff Fenech has a few good videos to start with
     
    Last edited: Dec 22, 2012
  12. squat

    squat Green Belt

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    That's not true, they're both 3500. If there's one thing I learned from getting my CPT, it was that.

    And it's on a per week type deal. Takes about 3500kcal over a week to keep one lb of fat or muscle.
     
  13. Pathogenic

    Pathogenic Wo Cao Ni Ma

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    Nope. It's 3500 over maintenance both ways.
     
  14. bowlie

    bowlie Purple Belt

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    'Bulk' is all down to diet. If you are getting too big just eat less, that way you can continue to get the strength and power benefits of benching. But Strength training is only part of a whole S&C program
     
  15. jackjohnson

    jackjohnson Orange Belt

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    upper body pulls, sp

    I forgot to add that i do these + dips, captain chairs as well
     
  16. jackjohnson

    jackjohnson Orange Belt

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    run approx. 16miles per week
    boxing gym mon - fri ( mon,tues,weds,thurs,)
    I do my own S&C on sat/sun pushups,situps,pullups,tuck jumps if im at home or your regular gym exercises if i bother go to gym
     
  17. jackjohnson

    jackjohnson Orange Belt

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    Think benching can help me with my boxing?
     
  18. Cygnus-X

    Cygnus-X Red Belt

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    Even though 1 kilogram of muscle is roughly 700 calories, it takes more energy then that to synthesize it.
     
  19. bowlie

    bowlie Purple Belt

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    If its part of a good overall s&c program with proper planning, sure. I guess it depends where your weak spot is, but if you lack punching power, benching is one of the most effective training tools. Build up a good strength base, and then work on translating that strength into better punching through speed / power work.
     
  20. ZGSON

    ZGSON Blue Belt

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    For most lifts, most of the time, my reps are 5 and under, and it induces hypertrophy.
     

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