View Full Version : Reps and sets help for a boxer
im a boxer, so ive been wondering
is a heavy rep weight rep range of 3-6 really ideal for endurance and power?
I mean obviously power
but is that what i want?
i know bulk would just take away more oxygen
this is such a tricky question
reps and sets always have so much debate when brought up
whats youre guys opinion
im looking for power and speed and endurance
size isnt important for me
opinions?
zanderfever
05-22-08, 1:59 am
I'd say stick to compound lifts only, start out with a few heavy sets of 1-6 and then end with some burn out drop sets of 15 reps, drop weight, rep out and maybe do more of that. It seems like that work out would work the best for both Type IIa and Type I muslce fibers that you want, Type IIb being the bodybuilders muscle fiber (I may be wrong, so please correct me if i'm mistaken as to the Type IIa and Tyep IIb muscle fibers)
Matt Dickerson
05-22-08, 2:17 am
im a boxer, so ive been wondering
is a heavy rep weight rep range of 3-6 really ideal for endurance and power?
I mean obviously power
but is that what i want?
i know bulk would just take away more oxygen
this is such a tricky question
reps and sets always have so much debate when brought up
whats youre guys opinion
im looking for power and speed and endurance
size isnt important for me
opinions?
This is kind of a tricky set up. You need to set up a training program that helps train your conditioning and strengthens your explosive power for your sport. 3 days of weights per week will probably be enough since I imagine you are boxing and doing conditioning work on the other days.
first off, I think the most important aspects of strength and athleticism that a boxer can have is core strength and endurance, leg drive, agility, and overall stamina. You need to be incredibly fit all around. Keep in mind that a lot of your boxing/sparring is going to be your resistance training and will effect your recovery time all over.
What you will want to do in training is start with a thorough warmup and then move into doing a main movement for sets of 3-5 reps for 4-6 sets these can include:
Flat / Incline barbell or dumbbell bench press
Deadlifts (all variations: trap bar, straight bar, bent knee, sumo, RDL, )
Heavy Rowing motion: 1 arm rows, bent over barbell rows, t bar rows on the grappler
1 arm or 2 arm clean and press or military press: Kettlebells, dumbbells or sand bags
Squats of all variations: box squat, sand bag squat, kettlebell squats. etc.
After your 4-6 sets you will want to move into Time under tension interval work to improve your conditioning and linear strength as it applies to your sport. This will look like a circuit of various movements. You will be doing a variety of movements non stop for 3 minute intervals with 30 second rests. This could look like:
Clean & press x 5 reps
Zercher squat x 5 reps
Good morning x 5 reps
lunges x 10 reps
pushups x 15 reps
this mimics an intense round of boxing with a short rest period. Increase the amount of intervals over time along with the weight used.
You can do this type of session 2, maybe 3 times per week. Make sure to rotate your main movement of the day and change up your movements that are involved in the complexes.
zanderfever
05-22-08, 2:35 am
Ignore everything I said and listen to Matt. He sort of knows his stuff...
priority
05-22-08, 2:58 am
Ignore everything I said and listen to Matt. He sort of knows his stuff...
HAHA, yeh man that pretty much said it all.
I would add, when your doing your explosive compound movements, you need to try and move the weight fast and explosive. Dont just lift heavy, you need to lift heavy, fast heavy and fast light for all round maximum power development.
mack, everything you need foir a boxers training is on that link I sent you, you can`t go wrong.
That was one hell of a reply
thanks a ton
very interesting stuff
im really glad its full of power movements
rossboxing unfortunately does not go into details in regards to reps, sets, or even going to a weight room for that matter
nor does he go to into detail with diet
though his boxing articles are excellent and I do use them on my boxing days
thanks everyone!
He does mate, its all on there somewhere, he even has 2 books out, have a look at his forum.