training routine

[Abra]

Hey Guys

I want to know whats the best boxing training routine in a gym ..
my gym is a muay thai so there no much thing about boxing technique , often i train by my self and i wanted to know a specific boxing program to follow every day
I do boxing one day and strength"lifting weight" the next ,, with one day of sparing 4-7 rounds

my current training routine now is:
warming up on treadmill/bike for 5 min
stretching for about 2-3 min
3 x round of skipping rope
3 x round of shadow boxing
4-6 x round heavy bag
2-3 x round of mitt work
120 sit up (6x20)
80 push up (4x20)
80 chin up(4X20)
1-2 x round of skipping to warm down

next day will be strength, lifting weight "I'am skinny and i want to gain specially legs muscles (so one day legs , the other is shoulders , and last is back with some triceps and biceps )

so I'am doing 3 days boxing and 2 days lifting 2 days rest

I need a program that can help me improve faster than this, I don't care about lifting weight just doing it cuz i'am the lightest guy at the gym and want to gain muscle,, and if its not good for me I'll train 5 days a week boxing.

[Syf]

Hey Guys

I want to know whats the best boxing training routine in a gym ..
my gym is a muay thai so there no much thing about boxing technique , often i train by my self and i wanted to know a specific boxing program to follow every day
I do boxing one day and strength"lifting weight" the next ,, with one day of sparing 4-7 rounds

my current training routine now is:
warming up on treadmill/bike for 5 min
stretching for about 2-3 min
3 x round of skipping rope
3 x round of shadow boxing
4-6 x round heavy bag
2-3 x round of mitt work
120 sit up (6x20)
80 push up (4x20)
80 chin up(4X20)
1-2 x round of skipping to warm down

next day will be strength, lifting weight "I'am skinny and i want to gain specially legs muscles (so one day legs , the other is shoulders , and last is back with some triceps and biceps )

so I'am doing 3 days boxing and 2 days lifting 2 days rest

I need a program that can help me improve faster than this, I don't care about lifting weight just doing it cuz i'am the lightest guy at the gym and want to gain muscle,, and if its not good for me I'll train 5 days a week boxing.

Looks like a pretty good routine. Weight training heavy but I kind of understand your motivations for doing so. Technique should always be your number one concern. Even skinny guys can hit like a truck, remember that!

I'll comment on the chin ups. That's a great amount of chin-ups IF you are doing them proper form full extension. (Hanging straight armed at the end of every chin up) A common issue with chin ups is people cutting the motion in half to get more reps. This short cutting process greatly reduces the effectiveness of a chin up. Also, if you are really doing 80 chin ups you can add in pull-ups too. Chin-ups (gripping the bar with the palms facing up) works the arms and biceps primarily, whereas pull-ups (gripping the bar with the palms facing down) isolates a lot more of the back. I've found both are useful but pull-ups being moreso as it pertains to boxing training. Pull-ups are also the harder excercise overall. Most people have underdeveloped backs and overdeveloped arms. Definitely suggest throwing pull-ups into your regime.

Just remember to get that full extension. More important than getting the reps is proper form. The idea is to isolate and exhaust the muscle, not just reach a number in your head.

[BG_Knocc_Out]

I'll comment on the chin ups. That's a great amount of chin-ups IF you are doing them proper form full extension. (Hanging straight armed at the end of every chin up) A common issue with chin ups is people cutting the motion in half to get more reps. This short cutting process greatly reduces the effectiveness of a chin up. Also, if you are really doing 80 chin ups you can add in pull-ups too. Chin-ups (gripping the bar with the palms facing up) works the arms and biceps primarily, whereas pull-ups (gripping the bar with the palms facing down) isolates a lot more of the back. I've found both are useful but pull-ups being moreso as it pertains to boxing training. Pull-ups are also the harder excercise overall. Most people have underdeveloped backs and overdeveloped arms. Definitely suggest throwing pull-ups into your regime.

I was going to say, doing that many chin-ups sounds pretty crazy.

Basically, you shouldn't be doing bare-bones exercises. Make use of all the variations of upper, lower, and core work. How many push ups or sit ups you can do is not indicative of your overall strength and endurance of whatever region of the body you're working.

[ukbox]

No tyre work?

[KOPower]

It's a good routine but have you thought about adding interval training into the mix? Interval training recreates the demands of a boxing round. Begin by warming up, which can include jogging, skipping and sprinting. Run for 600m, then have a 1 minute break. Repeat 3 times. Run for 200m at an increased speed and then rest for 30 seconds. Repeat three times. Perform interval training twice a week. Other interval training can include fast sit ups, push ups and squats with short intervals between them. Another exercise is a workout on the bag or with a sparring partner at a high intensity, with one minute intervals. This helps mimic rounds and increases fitness and stamina. Hope it helps.

[Redd Foxx]

If your goal is to gain weight, diet should be your primary concern. The specifics of the exercise routine don't really matter much in terms of lean muscle gain. Just don't stretch it out so long that you're turning it into cardiovascular work. You don't have to lift weights to gain muscle, but you do need to have your diet in order and at least get those muscles stimulated to the point that they repair/build.