Wednesday, July 16, 2008

Q/A: Boxing Strength Training Program Design.

Hey Rob,

Planning a solid strength and conditioning for the summer, here's an outline:

1 - de lower, core stability and rotation (bands, medicine ball)
2 - me upper, neck stability, flexion, extension
3 - gpp , restoration/recovery
4 - me lower, core flexion and extension, grip
5 - de upper, neck stability, flexion, extension
6 - upper power conditioning, sprints, grip
7 - strength endurance(burpees, slams, deck of cards, warrior challenges, bodyweight circuits), static stretching

What sort of recovery work do you do on that gpp day? What do you think of mobility drills stretches, activation, all that jazz? I have never looked into it. Injury prevention is obviously important to a boxer, rotator cuff work. What else should I do? Really this day is a good chance to cool my body down and get myself rested up, I want to make the most of it and add anything small that will help me in the long run.

This programme will probably go 3 weeks on, 1 week deload where volume in the weights and actual weight is halved, conditioning and other days will remain the same.

Thanks in advance,

You got a lot going on Charis. Too much in my opinion. Are you training to be a fighter with skill training on top of this? You're better doing less than too much. Try a 2-3 day strength training template. Add some plyometrics before the strength exercises on ME Upper and ME Lower.

I don't use a templet like this Charis. So for recovery we rest, get some deep tissue work done, soak in some mineral baths etc.

Mobility drills, activation exercises should be part of your program. Mobility is extremely important and overlooked. Focus on it to improve your performance and to stay healthy.

I would add some reverse wd chops and some reverse crunches also.

Charis, I have no idea what you need without knowing your weaknesses, needs/goals but I will say that prone cobras are great, forward ball rolls, face pulls, wall leans, are all very good to use.

To recover you have to manage your high training stressors, the high ones in life too.

Monitor your lifestyle habits as a solid strength/conditioning program will flow off of that. With poor habits you screw yourself. Sleep well, drink plenty of water, eat whole foods, limit stimulants.

Remember less is more. Focus on getting more done with less. You strength/conditioning program should focus on your needs and weaknesses, and supplement what you don't get from your skill training.

Click here for boxing performance strength/conditioning programs.

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