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Urgent Routine Help, PLEASE!!!

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Stegsie
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2005/08/02 12:51:15 (permalink)
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Urgent Routine Help, PLEASE!!!

Over the last few months I've started boxing again and need a little help with my routine.

I train my standard boxing routine 3 times a week (Monday, Wednesday, Friday) and it consists of the following;

Warmup
Bagwork
Padwork
Skipping
Shadowboxing
Abs & Stretching
Cooldown

I want to start incorporating weights into my routine and was wondering when - are they best done on another day - ie Tuesday and Thursday

My workouts are currently 1.5 hours and I can;t see being able to fit them in on the same day.

Ideally I would like to train Monday through to Friday and have Saturday and Sunday as rest. This works best for me with working patterns and family etc.

PLEASE HELP ME!!! I am fighting again in December and would like to be on top of my game by then.

I would also like to incorporate some running into my routine (3 miles twice a week)

I am looking for advice on not overtraining etc.

My job is all office based, and not physical in anyway, so I am able to rest during the day at my desk!!!

PLEASE HELP ME, LADS!!!
#1

9 Replies Related Threads

    Stegsie
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 13:04:23 (permalink)
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    BUMP..

    Come on lads 25 reads and no replies????

    Any comments at all would be appreciated..........
    #2
    Gunit
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 13:21:36 (permalink)
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    ok i will have a crack!
    You have quite a dilemma, loads of work and not much time!
    I have and still do abit of boxing now and again, nothing serious just the odd bit of bag and pad work. It is one hell of a workout i must admit!
    Personally after a good session of bags and pads my performance would be seriously lacking if i hit the weights right after. But i am no competetive fighter so you might be able to cope with this. (If you were Rocky or even Clubber lang this wouldnt be a problem but this is the real world unfortunately!)
    I would do the gym work on the days you have free personally, it will give you a mighty hard week, but if you did the weights right after your boxing you would be in the gym for around 3 hours on your workout nights!
    I would put the running in with the weights, either side or split its up to you but there is alot of work there for one week!
    And if i had that much i might concede a session might need to go over the weekend. monday to friday straight would be hard.
    You will be wasted at the end of the week but which ever way you order the work you wana do you will be wasted anyway.
    But for me, gym on the off days definately if you can dedicate yourself like that!
    If you are a competetive fighter i as assuming your diet is sound, and having an office job is a bonus!
    You will just have to give it a crack i reckon, there is alot there to do and i think you will have to see how your body responds before been able to make the better choice
    One thing you are missing is recovery time!
    One thing that might make things easier is what kinda weight routine are you looking at doing?
    post edited by Gunit - 2005/08/03 13:24:43

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #3
    Stegsie
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 13:42:09 (permalink)
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    Cheers for the Reply Gunit.

    I share your concerns over it being one hell of a week!!! Dedication / motivation is not really an issue I'm just scared of overtraining etc.

    I was thinking about maybe doing the following;

    Monday - Boxing Session (Late Afternoon)
    Tuesday - Weights & Running (Run in the morning and weights in the afternoon)
    Wednesday - Boxing Session (Late Afternoon)
    Thursday - Rest
    Friday - Boxing Session (Late Afternoon)
    Saturday - Weights & Running (Run in the morning and weights in the afternoon)
    Sunday - Rest (Much needed!!)

    My diet is pretty basic. High protien and low to mid carbs - plenty of water and fresh fruit and veg. I don't take any supplements as I find they upset my guts - MetRX MRPs are fine though, so was thinking about taking them after my workout??

    PS - All my workouts take place at about 16:00 and I have my dinner straight afterwards.

    Comments welcome.......
    #4
    Stegsie
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 13:48:14 (permalink)
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    By the way - I haven't got a cluw what type of Weights routine to go for. I always did a 3 or for day split, but will need to drastically change this.

    The gym has plenty of free weights and a smith machine - as well as leg extension, shoulder press and lat pull down stuff too. there is also a great chin bar........
    #5
    Gunit
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 15:17:56 (permalink)
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    Your week is pretty much how i would split it, but you dont have much choice anyway you have so much to get in!
    I arent sure what to recommend mate, your week is so intensive you cant go too hard or you will be fcuked. I guess it depends on what area you want to focus on? Are you going for the whole body, or are you looking at certain areas as weaknesses that you want to target?
    Boxing is such an all round workout, you exhaust any muscle doing weights and you are going to loose performance the next day when you are boxing
    I think the important part of the routine is to not make it too intensive, you have already voiced your concerns on overtraining, so i think you are rightfully cautious and that would be the approach i would take with your weights regime.
    Start out cautious and build it up, listening to your body all the way
    You have a trainer? What his opinion on all this?
    You must have something in mind though, if your a competetive fighter then this really intensive approach might have your weight shifting
    post edited by Gunit - 2005/08/03 15:19:10

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #6
    Stegsie
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 16:30:47 (permalink)
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    I want to shift a bit of weight anyway. I'm about 190lbs now (I broke a rib in my last fight and gained about 10lbs whilst recovering) I would like to fight at around 168lbs.

    I haven't got a clue about what routine to do! I think I will lay off any real leg work as they will get more than enough with the running, padwork and skipping etc.
    #7
    Gunit
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 16:43:47 (permalink)
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    OK, what do you think to this for two days. I would put day 2 on the saturday i think as it is a little tougher and you have sunday off to chill.
    You have ab work in your boxing days, you dont need anymore, and you say you dont need anything for your legs so neither are included.
    Ive put what i think would be good exercises for you. Reps you will have to play around with. I do 4x6 for most of my exercises but you might not like this approach. Maybe 3x8 for you?

    DAY 1 (back/biceps)
    Lat Pull Down\Chin
    BO rows (single arm or barbell, up to you)
    BB curl

    DAY 2 (chest/shoulders/triceps)
    Dips or flat bench
    Inc DB bench
    OH Dumbell press
    CG bench press

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #8
    Stegsie
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 16:59:01 (permalink)
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    Looks great to me Gunit. I'll give it a try and see how I go. At the end of the day I won't know until I give it a go!!

    Thanks for all you help mate - Its appreciated.
    #9
    Gunit
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    RE: Urgent Routine Help, PLEASE!!! 2005/08/03 17:03:41 (permalink)
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    No probs mate, you have given me more of a challenge than i usually get during a normal working day!
    Good luck anyway, rather you than me!
    Just dont run yourself into the ground!

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #10
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