Page 189 - Fighting Fit: Boxing, Workouts, Techniques, and Sparring

Resistance training

Resistance training

Resistance training programs vary. However, there are
certain exercises that better develop athletic move-
ment.This program is intended to add strength and def-
inition, not bulk.

A good rule of thumb: is when you can perform 15
reps in any exercise, it’s time to increase the weight
5–10 pounds.

Total body lifts

The benefits of these lifts transfer directly to the ring.
In developing skills such as punching and slipping,
boxers must generate a tremendous amount of force in
a very short time.This is done by using the ground to
generate power through the ankle, knee, and hip joints.
Body lifts develop just that.We recommend that you do
these lifts 2–3 times each week.

1. High pulls 3 sets 12-10-8 reps
2. Power clean 3 sets 12-10-8 reps
3. Split jerks 3 sets 12-10-8 reps

Here are some general exercises you should perform
2–3 times each week.

Upper body
1. Chest press 2-3 sets 15-10-8 reps
2. Incline dumbbell flies 2-3 sets 12-10-8 reps
3. Straight arm pullovers 2-3 sets 12-10-8 reps
4. Bent over rows 2-3 sets 12-10-8 reps
5. Dumbbell curls 2 sets 12-10 reps
6. French curls 2 sets 15-12 reps

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