5x5 for Boxing

[KOArtist]

I was thinking of doing a 3x/week 5x5 type program, while trying to at least minorly "specialize" it for a boxer. How's this look?

Mon.
-Squat
-Bench
-Power Cleans
-Powershrugs

Wed.
-Leg & Core Plyos instead of the light squat day (with med. balls/weight added as to keep the volume down, would that be ok?)
-Incline Presses
-DL's
-Pullups

Fri.
-Squat
-Clean and Push Press
-Plyo pushups (clapping, from height, w/ a weighted vest to cut down volume like above.)
-JS Rows

See any problems or have any suggestions? Might WSB with their DE days maybe be better for a boxer?? Thanks

 

[Kane Fan]

do you mean to gain weight
cus 5x5 's usually bring strength and size gains

 

[TheOak84]

i dont think hes trying to gain weight.

5x5 would be good for boxing, i think

 

[Tom Treutlein]

You'd probably want to focus more on explosiveness than raw strength. Dynamic ability and endurance work would probably help a good deal.

http://strengthandpower.blogspot.com/2004/11/physical-preparation-of-martial-artist.html
Check that link out.

 

[KOArtist]

I can afford to gain a little weight, but it usually evens out anyways once I get into prefight type training. I'm pretty much "offseason" right now for the July bar exam. Hell, if anything ever works too good, I'll just say F it and turn into a HW anyways, lol. Thx for the article brutha, good stuff.

 

[Madcow2]

I was thinking of doing a 3x/week 5x5 type program, while trying to at least minorly "specialize" it for a boxer. How's this look?

Mon.
-Squat
-Bench
-Power Cleans
-Powershrugs

Wed.
-Leg & Core Plyos instead of the light squat day (with med. balls/weight added as to keep the volume down, would that be ok?)
-Incline Presses
-DL's
-Pullups

Fri.
-Squat
-Clean and Push Press
-Plyo pushups (clapping, from height, w/ a weighted vest to cut down volume like above.)
-JS Rows

See any problems or have any suggestions? Might WSB with their DE days maybe be better for a boxer?? Thanks

Since you didn't get too much action at the other board I'll give you my thoughts on off-season. Not sure if it's perfect for a boxer but whatever. My line of reasoning is that you'll benefit more from dynamic pulling and such. Depending on the amount of other training you do, you may or may not want to overtax the legs with a lot of pulling from the floor.

Mon.
-Squat
-Bench
-Power Cleans (or see below)

Drop the power shrugs - they are basically just a heavy top portion to the clean anyway. If you want to pull heavier use high pulls or clean pulls (basically to the shrug position). You could also do these from the hang which would take some work off your legs if you think that's a factor. You might also consider snatch grip work for this day's pulling and contrast it with heavier clean pulls or deads on Wed.

Wed.
-DL's (or see below)
-push presses
-Pullups
-Leg & Core Plyos instead of the light squat day (with med. balls/weight added as to keep the volume down, would that be ok?)

I think your idea for light legs is okay. For extra volume you may need to handle the Friday squat at 5x5 similar to Monday rather than the typical 1x5. You need the contrast in volume. As for deads, you can use these or swap to an alternate heavier dynamic pull than Monday's. This one should be done from the floor though. Decide for yourself if clean or snatch grip pulling but if M/F is snatch you definitely want to be using the clean grip and doing high pulls, clean pulls, or deadlifting here.

Fri.
-Squat
-Clean and Push Press
-Plyo pushups (clapping, from height, w/ a weighted vest to cut down volume like above.)
-JS Rows

Maybe think about some of the stuff I said and changes above and see what you like. Ideally M/F should be similar. I'd put inclines here if you want to do that movement. To be honest, I'd take whichever movement (flat or incline or overhead) that translates best to your power in the ring and do it on both M/F. If that isn't overhead, than do push presses on Wed. If push press is M/F than flat bench on Wednesday. Something to that effect. I'd probably keep at least 1 day of rowing somewhere. Maybe that's less pulling or no pulling on Friday. See what you come up with and I'll check back.

 

[KOArtist]

thx for the help bro, u the main main, main, lol. I'll definitely keep it updated...maybe turn this thread into my training journal eventually. peace

 

[casualbb]

i think that honestly unless you're trying to jump up a weight class by adding lean mass, you should NOT be doing too much regular barbell work.

What you need is a program to develop power and endurance in both your upper and lower body.

unfortunately, while madcow's 5x5 is a good bodybuilding program and the strength gains you get may help vaguely, nothing is boxing-specific about it. in fact, i'd worry that moving heavy weight on the big movements (bench, squat, dead etc) is just going to make you slow

Olympic work is probably all you need for lower body, and I would supplement it with dynamic, even ballistic work for the upper body.

it's a little too much to explain here and I don't even know how to design program parameters, just the general theory of how to go about it. I skimmed tom's link, the guy knows his stuff. i'd start there

 

[coolcolj]

bling bling

http://www.sportsci.org/news/news9709/hatfield.html

 

[Tom Treutlein]

Good link, CCJ. I read that awhile back. I'll save it, this time.

 

[KOArtist]

Olympic work is probably all you need for lower body, and I would supplement it with dynamic, even ballistic work for the upper body.

Can u explain a little further the difference between ballistic and dynamic?? The 1rm %'s???

 

[casualbb]

dynamic is changing resistance, like bands or chains. ballistic is actually throwing something. For instance, explosive pushups or bench throws on the smith machine (so you don't drop the bar and die)

 

[Debaser]

For resistance training, I would definately employ rotational movements--do cable wood chops, and other variations.

A great deal of punching power stems from your hips' ability to coordinate with your shoulders.