I'm a boxer who trains 3 to 6x a week (depending on whether I have a fight coming or not), but I'm trying to bulk up and move up. I'm gonna do a PPL split in the morning, before my boxing workouts at noon, how does it look?>Push dayBench press 4x12Incline db press 4x12Clap pushups 4x15OHP 4x15Lateral raises 4x15Tricep pushdown 4x15Neck extensions 3 mins>Pull dayWeighted pullups 4x12Seated row 4x12Face pulls 4x12Shrugs 4x12Hammer curls 4x12Twisting cable rows 4x12Farmers walk 3 setsWrist curls 4x15>LegsRDL 3x12Squat 4x12Walking or jumping weighted lunges 4x12Box jumps 4x12Bulgarian split Squat 4x12Hip abductor/adductor machine 3x12 eachHip thrusts 3x12Calf raises 4x12I already do an ab circuit every day after boxing training. Is this too much volume? Meme exercises? I'm trying to mix compound movements with exercises that complement my sport and will improve explosivity
>>76584052My two cents but you dont need this much Replace two or three exercises on your leg day with clean and jerks or power snatches
>>76584052Id just do bench narrow them wide same session + back, delts and or incline next session and arms, pick one after a rest day maybe then rest 1-2 days. Add other shit during or over rest days but not enough to keep fatigue too high weekly like legs abs more arms/delts. Do power/speed reps beginning of workout and fill out shit.
>>76584096>make it a 10 day lifting week if bulking>do the heavy upper body always and do heavy aux and hypertrophy work if arms/delts are laggingAlways gotta be focusing bench/incline/dips/mp/btb. Rear delts lats need consistent work. Legs i like cleans dls strict front/back squats and lunges/uni leg press. Abs ofc heavy and leg raises/windshield wipers/practicing kicks hard.
>>76584052If you don't eat a lot you won't "bulk up" and move up no matter what you lift. Your program looks like a pretty typical weight training program and it'll likely get the job done for general fitness, but probably lacks enough specificity for boxing.If you are trying to improve explosivity, I'd look at the exercises this guy does:https://www.youtube.com/shorts/X8xPbZywoFI
>>76584111>boxingFront delts and punch grip delt biased presses/dips for no wind up hard punches
>>76584116Tris/forearms are nice, deep forearm wrist work with dbs like preachers will help you 100% a full body punch through
Can't give you advice on the weights but I will say that you gotta be getting at least 7km of roadwork in a day if your serious about your fights
>>7658431710k runs and 1h jump rope every other day
>>76584052https://sportsci.org/news/news9709/hatfield.htmlToo much tricep work will slow down your punches. Power will come from posterior and back in your punches mostly, additionally from your shoulders if you're a hooker.
>>76584052You're trying to do endurance exercises with weights which are made for strength exercises. Does your fighting gym do any sort of bodyweight conditioning before or after training sessions? You'd be better off using that for your endurance portion of overall training. I'd say do low volume, 1-2 sets of 5-7 reps for your weight workouts and have a gnarly bodyweight conditioning routine. Athletic workouts like bear crawls, broad jumps, pushups, sit-ups, mountain climbers, etc. This way you're maximizing strength gains with weights and maximizing endurance gains through high rep stuff that covers some cardio as well. Your weight sessions will drain less energy and demand less recovery, and your endurance will be on point for the function you're applying it to.I'm not supposed to be posting legit advice here because you faggots ban for racism. Fucking censorship pushing cowards. But you all are so wrong about training it's not even funny. No your retarded roidtranny high volume shit isn't going to make you a better boxer lmao.
>>76584457I've always put a lot of work in triceps and have a solid snappy punch. When I started doing chest flies hoping it would improve my hook/haymaker power, oddly enough it signifi5 slowed it. Which leads me to suspect my bench work has slowed my push punch power, because those have always been shit and I've always benched. One pretty serious amateur boxer I knew was against lifting because he said it slows people down, and puts them in a higher weight class they might not be as formidable in. I don't think a lot of serious boxers do intense lifting routines, especially not bodybuilder bloatshit.
>>76584052PPL is probably not ideal for boxing, look into more sports/athleticism oriented strength programs like the conjugate method
just train like boxerstons of pushups, situps, wrist conditioning, runs/sprints, plyometrics, skipping
>>76584052https://archive.org/details/infinite-intensity-the-revolution-is-hereCheck out that pdf OP. Ross is the man, and I got a lot of creative training approaches from him throughout the years. This is a program tailor made for a boxer, and not leaving any holes, but also not doing anything redundant or unnecessary.
>>76584520Bench/delts/tris/bis/abs/forearms will slow your punches for up to 2wks after a hard session. Same with legs and cns fatigue.They slow you because theyre the muscles you use. So power/speed training will slow you more temporarily, but size/strength is always good to have. Youll notice 6mo of training and 1mo of rest youre just better across the board.
>>76584052do more landmines, clean and jerks, split jerks, reaction speed drills, med ball throws, 200-800m repeatsyou're not trying to express power in 12 reps over half a minute, you're trying to get to your spot in fractions of a secondhttps://www.youtube.com/watch?v=D-60yekIuzA
>>76584052That is way too much volume and if you were actually a boxer with a fight your coach would tell you this is retarded.Pick 2-3 exercise per session, do low volume, 2-3 sets, 3-5 reps but every single rep you move the weight as fast as humanly possible, make sure you don't go to failure, use a weight you can rep out for 2 more reps but by moving the weight as fast as possible that will make it intense enough that you get stronger and faster.Finish your workout with one exercise taken to failure for 1-2 sets, preferably perform each rep with a slow eccentric which will allow for failure quicker and a fast explosive concentric which will develop athletism.If you do what you wrote you will be burn out very quickly and even for hypertrophy only is too much volume and even if you stick to that program you will be very slow and stiff you won't have any power.
too much bullshit, too much volume. Watch the sika boys: https://www.youtube.com/watch?v=-GFwhFIpT1o https://www.youtube.com/watch?v=iHNUxwv1hOI You really need to train like a thrower/weightlifter.
>>76584052Just do full body, don't complicate things. There's a reason full body is the standard for weight training while also training martial arts.
>>76584052Your a boxer not a bodybuilder.So train like a boxer.
>>76584052> doing clap push ups after two strength exercisesretard, didn't read further
>>76585553another retard
>>76585553>>76586490Boxers do train with weights, but they don't just follow generic bodybuilding programs
>>76586507Only because they don't have enough time/energy so they have to compress their program to the bare bones of strength barbell lifts
>Don King era Tyson picy'all niggas getting trolled
>>76584052wayy too much volume, too many reps/sets, you should be doing 3-10 reps not 12-15. PPL is bad because you're only hitting your muscles once a week.Are you trying to gain muscle or train for boxing cause you're not doing either correctly.
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