I do boxing. I will soon have more time aviable to train by myself on the side.
Last year I had a routine I kept for 6 months until I got back to boxing (I was abroad). I was doing it 4 times a week. So I would like to get this routine back, but I want to change it adding these elements:
- I want to do it in a park where there are sport installations (bars and stuff), this park is 4.4km away from home, so I would run to get there.
- I would like to introduce calisthenics exercises
- I would like to introducing some planking type exercises
- My boxing teacher recommanded me to use a medizinball to train the lateral muscles that allow me to rotate my upper body(please forgive my ignorance in anatomy), which are very useful for boxing. I consider adding this later, as I dont have the ball yet.
Here is my former routine(4 times a week):
Based on boxing rounds (3 mins of exercise/ 1 mins for recuperation)
I do 12 rounds in total per session
Two types of round:
Type A: Skipping the rope essentially with some variations.
Type B:
0 - 1min20: 15 push-ups/25 crunches/25 squats/20 Montain climbers
1min10 - 1min50: Skipping the rope lightl
1min50 - 3min: 15 push-ups/20 crunches/20 squats/20 Montain climbers
For the 12 Rounds I was doing: AABABABABABA
I like this way of working out because:
-It is time compact
-Easy to benchmark progress
-Has a good variety of exercises to work on the whole body.
I am not at all sure of how good, or how bad this routine is, it gave me some results but I also got some articulation pain around my shoulders and wrists sometimes.
I would like you to give me your opinion to help me modify this routine.
Thank you in advance.
Pic unrelated
Hey, fellow boxer here, which boxe type are you practising ? Are you doing your push-ups with your fists closed ? It really helped me having less stress on my wrists. Have you also considered russian splits ? Without a medecine ball it's a good exercice for the lats.
Ok well I have boxed for years and from experience I can recommend this
-skipping should be 20 minutes straight as a warm up
-do a shit load of bag work
-compound lifts such as deadlifts are more important than any bodyweight shit
-your cardio should be swimming or cycling for low impacts on your knees
-do as much sparring as possible
As much of a meme as it is SS or strong lifts is actually ideal for boxing and you'll want to add a lot of shrugs and lat pull downs etc. The only bodyweight exercises I would recommend are planks
>>36971142
I do English Boxing, I am going to give a try to this way to do push-ups, although I probably should buy glove to do that without urding my knukles.
I will try those splits too.
>>36971169
Ok, aside the lifts and the cardio your are describing what I do during my boxe trainnings.(4 times a week)
Maybe I should have added is that I dont have access to a gym or a swiming pool and the only place I can go to practice by myself is that park and I am all by myself.
>>36971211
If you don't have a sand bag (do you have place at home? It's a really good investment) maybe you could try to add a lot more of shadow boxing to your routine, >>36971169 is quitte right, but I figured out you didn't have a place like a gym near. Good luck
>>36971265
I can't really get sandbag at home, shadow is good you are right. My guess was, seeing that bodyweight or calisthenics seemed to be a real thing, there, would, should be a way for me to complement my boxe trainning with it.
hey boxing friend.
Russian style boxing here.
I do
Sprint
10 push ups
rest for 10 seconds
sprint
10 squats
rest for 20 seconds
sprint
10 pull ups
rest for 60 seconds.
Also eat pleanty of carbs.
Results are i dont gas out untill the last round and i punch harder.
i also jump higher which is useful for other things.
>>36971325
Thank you for your input I'll consider your exercises.
fyi, I realised that I have a relatively high stamina so I am more looking to work on strength and speed.
>>36971211
Ok well I would suggest you cycle to the park and maybe do a lap around it if you really want to run or do HIIT. I think you should buy some light weights for when you're at home, bodyweight workouts won't build the explosive strength you need to have an extra advantage.
>>36971388
Interesting, what weights would you suggest for that?
>>36971096
>>36971142
>mfw I can barely skip for a minute straight
Does it get better brehs?
>>36971558
It does, it is like biking, once you practised enough you can do it non stop for hours.
