What's the Best Training Routine Combining Boxing and Weight Lifting?
Combining boxing and weight lifting can create a comprehensive fitness regimen that targets both strength and cardio. Here's a tailored training routine for optimal results:
Day 1:
- Boxing: 4 rounds of shadowboxing (3 minutes each)
- Weight lifting: Bench press (3 sets of 8-12 repetitions)
- Tricep extensions (3 sets of 10-15 repetitions)
Day 2:
- Rest
Day 3:
- Boxing: 3 rounds of sparring (3 minutes each)
- Weight lifting: Squats (3 sets of 10-15 repetitions)
- Leg press (3 sets of 8-12 repetitions)
Day 4:
- Rest
Day 5:
- Boxing: 2 rounds of speed bag (3 minutes each)
- Weight lifting: Deadlifts (3 sets of 8-12 repetitions)
- Rows (3 sets of 10-15 repetitions)
Day 6:
- Rest
Day 7:
- Boxing: 1 round of heavy bag (3 minutes)
- Active recovery: Light jogging or stretching
Tips:
- Start with a light intensity and gradually increase the weight and rounds as you progress.
- Prioritize proper form over heavy weights.
- Rest adequately between sets and exercises.
- Stay hydrated throughout the workout.
Related Questions:
- How often should I train with this routine? Train 3-4 times per week.
- What are the benefits of combining boxing and weight lifting? Improved cardiovascular fitness, muscle strength, and coordination.
- Should I focus more on boxing or weight lifting? Balance both for optimal results.
- How long should each boxing round last? 3-4 minutes for beginners, 5-6 minutes for intermediate, and 7-8 minutes for advanced.
- What weight should I lift? Start with a light weight and gradually increase as you get stronger.
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