Training routine help

[Contendeh]

Was wondering if anyone could help me get a boxing routine/regiment going?

I've got access to a health club mon - thur.
The fitness club has all the weights I could ask for, but I can't afford to have a full week there to work out at this time so I can currently train there four days a week.
I have a heavy bag and speed bag at home in my garage.
I also have a jump rope, though I don't like skipping on concrete.

I weigh about 210 now (5'11) and, while I carry it ok, my "fighting weight" should be lt. Heavy.

I'd like to get much stronger and down to 175 before I start going to a full on boxing gym (the closest one to me is a long way away).

Any suggestions would be appreciated.

[Noxy]

I appreciate the nearest club isn't handy to you but, if your aim is to box, you might as well get down there no? They'll show you how to work the bag etc, plus you'll work harder there than in your garage or gym. Then when you've got the basics, you can use your gear at home and get more out of it, if you don't have time to go all the way to the club.

[Kalan]

Was wondering if anyone could help me get a boxing routine/regiment going?

I've got access to a health club mon - thur.
The fitness club has all the weights I could ask for, but I can't afford to have a full week there to work out at this time so I can currently train there four days a week.
I have a heavy bag and speed bag at home in my garage.
I also have a jump rope, though I don't like skipping on concrete.

I weigh about 210 now (5'11) and, while I carry it ok, my "fighting weight" should be lt. Heavy.

I'd like to get much stronger and down to 175 before I start going to a full on boxing gym (the closest one to me is a long way away).

Any suggestions would be appreciated.

To get your weight down run in the early morning.. 5 miles a day 3 days a week and 15 full out wind sprints for 100 meters (1 minute rests) 3 days a week alternate days... Carry a stopwatch or sportwatch whenever you run and time yourself..You'll have to gradually build up to 15 full out sprints with 1 minutes rests.. They'll kick your ass for a few months.. You want to get faster.. You'll make quick gains and then you'll plateau so change it up.. Look up "bar stars" on the internet and try some of those routines.. Look up "plyometric jumps and pushups" Alternate weight lifting with body weight exercises.. Use dumbbell instead of barbells in curls and presses so you can rotate your wrists and isolate biceps and triceps better.. Don't build your chest out.. Use pullies at various angles to develop harder hooks and uppercuts.. build your neck as well and focus on your torso more than anything else.. sit-ups.. back extensions.. and obliques.. get a rock hard solid core, powerful legs, and great flexibility.. In your home gym concentrate on flexibility for 15 or 20 min, youtube will help you.. Buy a good sized flat rubber mat and skip rope on that.. use a very quick rope and pick up your speed as fast as possible.. jump up and do 3 ropes spins and stuff like that.. don't worry about skipping a lot of rounds but focus very hard on never missing once in the time you do skip---great for concentration... practice hand stands until you can do them very, very easily and keep doing then until you can walk very easily and quickly on your hands... Takes 2 years---but great for endurance, balance, and arm strength.

[Tony1244]

I'll start by saying I'm not a trainer or a boxer, so there are those here that can give much better advice.

But what I have noticed working out at some gyms was the pros that I saw train: DeLaHoya, Forrest, Golota, McCline to name a few is that they do NOT kill themselves in there. It's not like a Rocky movie.

The workouts are very steady, consistent, and fluid. They're not going 110% like the coaches talk about on the shows. They look like they're going maybe 70%. But they do it for long periods of time and they are consistent. This seems true in other sports training as well.

[m1kee50]

broadly agree with that but there is a time and a place for knocking your bollocks out, hill sprints, sets to failure, et cetera. if you arent timing yourself or tracking your PB's, its hard to know if you're improving

[Tony1244]

broadly agree with that but there is a time and a place for knocking your bollocks out, hill sprints, sets to failure, et cetera. if you arent timing yourself or tracking your PB's, its hard to know if you're improving

True enough. They may have done some of that in private settings not when geezers like me are hitting the bags.

[Kalan]

broadly agree with that but there is a time and a place for knocking your bollocks out, hill sprints, sets to failure, et cetera. if you arent timing yourself or tracking your PB's, its hard to know if you're improving

There's a lot of ways to know if you're improving without setting ass-busting PBs: How many reps can you do before you lose form and speed? ... How fast is your recovery time versus when you ran the same time for 5 miles and how easy was it this time versus last time? ... Record your sparring and extract your punch stat numbers versus the same spar-mates 3 months or 6 months ago: # of connects and misses on offense -- # of hits absorbed and punches evaded on defense.

I commented on one kid's spring and leg strength which seemed to be outstanding. He said he jumped back and forth over a backyard fence with standing jumps. For the first few months he had to set himself with 2 steps before every jump. One day he landed perfectly and took off immediately, jumping back over the fence without setting himself. A year later he could do 10 consecutive jumps without setting himself for any of them.

Once a quarter isn't too infrequently to try to set a particular PB. It's good to get a solid improvement rather than going up and down. You need to give a workout regimen enough time to work before over-tweaking it.

[northern]

if you have access to a health & fitness gym and going Monday to Thurs would be the best time for you then I'd recommend more of a super-set styled workout, you get maximum benefits from less time and with very little rest in between exercises and sets you can burn more calories and build muscle faster if done correctly.

You can find good superset workouts online or the exercises to help you build those based on what you have access too.
Personally I'm more a fan of body weight exercises since you don't need a gym then and your using your own will power and body weight to get stronger and adapt quickly and you can do it any time at home/college/work, where ever you can.

Also if a pure boxing Gym isn't available have you looked for other contact sports in your area ? I'd recommend looking for Kickboxing or MMA gym's too.
MMA offers a different style of striking compared to boxing but it's still effective and could add a different set of skills for you to use when you do get to boxing. Kick boxing or Muay thai is the same, punches are just as powerful and effective but you'll be using your legs in kickboxing and your knees and elbows as well if you find a Muay Thai kickboxing club.
But that's all just a benefit of what they really give you, experience in sparring technically and confidence to use the skills your already building.

[Kalan]

I would go to a Boxing gym exclusively -- even if it's long way to drive -- if you can afford the gas... I've seen many boxers drive for an hour or more to get to the gym every day.. If you want to be an outstanding competitive boxer it's absolutely imperative that you get to a Boxing gym 5 or 6 days a week.. You’ve heard of parents who drive their kids to a skating rink at 4 in the morning so their son or daughter can take figure skating lessons and still get to school on time -- and they can get to work? Their kid wants to go to the Olympics so they sacrifice like crazy for that dream... That’s the kind of commitment you need... You’re either all in or it will never happen.