Archive for the ‘snatch’ Category

Strength Training for Boxers

Wednesday, April 24th, 2013

Strength Training for Boxers

This question came up the other day on the military forum and while it’s not military specific I do get a fair few martial artists contact me for training and there is obvious crossover to military applications (hint, don’t fight boxers, unless you can get them on the ground they’ll beat the S@#T out of most people)

Anyone have a good workout to increase power and strength for boxing. I am boxing three times a week doing glove work, sparring, bag work and floor stuff. But I would like to do another three days in the gym working on power and strength. Also I have plateaued on pull ups for ages, stuck on 13. Would love to get to 16 if any one has any tips?

fight

In answering this I’m going to make some assumptions

1. The boxing sessions probably involve plenty of cardio in various forms of interval training like skipping and also the glove and bag work so I’m not going to add any extra cardio.

2. The boxing sessions are going to be fairly demanding on recovery so the aim is going to be to add strength and power with the minimum volume of extra training.

3. Boxing is a weight class sport so the best outcome is for only a moderate increase in muscle mass, restricted to the upper body as much as possible.

4. The main focus should be on maximizing the strength and particularly the power of the upper body muscles lien.

So with that in mind I would recommend the following two workouts for boxers alternated over the 6 workouts of a 2 week cycle so the first week is ABA and the second week BAB.

Keep in mind that this is assuming a minimal base of strength training and once a couple of months of this training has been completed we can switch to a more power based program which I will detail in a later blog post.

Workout A

Deadlift 3 sets of 5 reps with the heaviest weight that can be handled with good form.

Bench press 5 sets of 5 reps working up to one maximally heavy set on set 3 and then 2 back off sets at 20% less focusing on speed.

Pullups 5 sets of 75% of max reps

Medicine ball chest pass 8 sets of 5 reps focusing on reactive speed (have someone pass the ball to you and return it as fast as possible).

Workout B

Barbell power snatch or dumbbell hang snatch 5 sets of 3

Double kettlebell or barbell jerks 5 sets of 5 reps

Weighted pullups 5 sets of 5 reps start with 5kg and add weight each set if possible.

One arm row 5 sets of 8 reps

You will notice an absence of squats. To be clear I love programming heavy squats but boxers are the one exception to this rule. Squats tend to add too much mass to the legs which then means a fighter can carry less upper body mass in the same weight class.

The deadlifts and power snatch here provide enough strength and power stimulus to the legs and posterior chain while keeping muscle mass gains down.

 

Ok so that’s our plan for an intermediate boxer. In a week or so I’ll post part two with some more advanced routines.

 

Kettlebell Heart Starters

Monday, October 20th, 2008

I’ve got a confession to make. Despite being a fitness trainer I’m really not a morning person. I often find it hard to get going in the morning and generally before I can get anything productive done I need to get my blood flowing.

The problem I have had in the past is that I like to do my major workouts in the afternoon and doing a second 40-60 minute session in the morning is too time consuming.

Therefore recently I’ve been experimenting with some 5 minute mini workouts that I can do with little or no warm up and with just a couple of bits of equipment that I can keep in my living room. The aim here is a quick convenient workout to kick my body and brain into gear not to flog myself (that comes in the afternoon workouts)

One quick note – if you are going to do these workouts pick a kettlebell that is one size (4kg for women and 8kg for men) lighter than what you would use for a full workout. So if you regularly swing a 32kg drop back to a 24kg.

Workouts

#1 – A quick Crossfit “Fran” Variation
Kettlebell snatch 10 reps each arms, 7 reps, 5 reps
Pullups – 20, 14, 10

#2 – 5 rounds of
10 Kettlebell swings
10 pushups
10 situps

#3 – 3 rounds
3-5 Turkish Get up each side
3-5 windmills each side
1 minute of round the body kettlebell passing and figure 8’s between the legs

#4 – High Octane Cardio
5 rounds of
30 seconds of Kettlebell swings
30 seconds of skipping

Try some of these workouts when you need a break from office work or whenever you need a bit of a wake up!