Weightlifting and Boxing

FTA69

I've recently started back boxing after 18 months lay off due to work and am training four to five times a week with a view to competeing. I've competed before but after working in a pub for the past while my general condition has gone to sh*t. I'm in a new job now and so have evenings and time to train, my cardio is improving and I've sorted my diet out a lot. I've put on a bit of fat (not loads mind you) and need to generally improve my condition, I feel I need to be doing some sort of strength program.

My only previous experience lifting weights was doing programs like 5x5 and Starting Strength, something I don't think I'll be able to maintain while training two hours a day and sparring etc. It just isn't feasable for me and I know I'll burn out quick or end up injured in the space of a month. Secondly, the gym I train at has no squat rack whatsoever (old school anti-weights boxing gym) so goblet squats are the only realistic option available to me.

I feel training twice a week would be the most I could do, would I be better off concentrating on things like compounds, e.g. adapting the likes of Starting Strength as best I can or are there any other options?

Dave 101

FTA69 wrote: »

I've recently started back boxing after 18 months lay off due to work and am training four to five times a week with a view to competeing. I've competed before but after working in a pub for the past while my general condition has gone to sh*t. I'm in a new job now and so have evenings and time to train, my cardio is improving and I've sorted my diet out a lot. I've put on a bit of fat (not loads mind you) and need to generally improve my condition, I feel I need to be doing some sort of strength program.

My only previous experience lifting weights was doing programs like 5x5 and Starting Strength, something I don't think I'll be able to maintain while training two hours a day and sparring etc. It just isn't feasable for me and I know I'll burn out quick or end up injured in the space of a month. Secondly, the gym I train at has no squat rack whatsoever (old school anti-weights boxing gym) so goblet squats are the only realistic option available to me.

I feel training twice a week would be the most I could do, would I be better off concentrating on things like compounds, e.g. adapting the likes of Starting Strength as best I can or are there any other options?

You don't need to do starting strength per se, 20 mins twice a week could have you doing

Day 1
Push up 5 sets
Chins 5 sets
Goblets squats 5 sets

Day 2
DB press 5 sets
DB rows 5 sets
Lunges 5 sets

Could be done before or even integrated into your boxing workout if possible

FTA69

We do about 100 push ups a session so I was hoping to do something like benching to increase strength proper. I'd use a barbell for presses and rows maybe. Would deadlifting be too much?

Dave 101

FTA69 wrote: »

We do about 100 push ups a session so I was hoping to do something like benching to increase strength proper. I'd use a barbell for presses and rows maybe. Would deadlifting be too much?

No prob subbing bench for push ups, just do a push, pull, leg in each workout. yes deads would be a good choice