Modified WSB for a boxer-Any suggestions?

[KOArtist]

Just wondering if anybody might have some helpful suggestions on how to modify a WSB program to make it a little more specific to boxing. Ill be adding power clean/push press to my squat days, and tornado ball work & medicine ball throws to my bench day. Any good suggestions/links/etc. much appreciated.

 

[hellboy]

I'm not an expert on WSB but I've read a bit about it and I know a bit about boxing and training as well.

Personally I wouldn't change a thing in the WSB. Any lifting program will be fine as long as your primary focus is on your fighting and weight lifting is secondary.

I will say this though. A big bench press really isn't going to give you an advantage in the ring against an opponent who has a mediocre upper body build and better training. Unless you're going for the intimadation factor. And that'll only mean shit to the ones that cant fight anyway. Leg strength on the other hand will always be helpful.

Focus on your conditioning and your sparring.

 

[hellboy]

PS - Hey KO, what kind of boxing are you doing?

 

[hellboy]

Ok... After thinking about it for a minute I actually might suggest one change. It's really up to you in the end. But I'd replace all of the chest work in WSB with overhead pressing shoulder work and keep the rest the same. And then I'd stretch like a motherfucker every night before going to bed.

 

[KOArtist]

Pro-Cruiserweight, I really dont wanna say more for fear of someone from my gym "figuring it out". Thank god theyre all upping the limit to 200 too because this lifting (and anavar cycle) is making me gain some weight. peace

 

[hellboy]

Ok cool. I was just wondering if it was kickboxing or muay thai or golden gloves or what. You don't see many plain old boxers around here. Good luck.

 

[KOArtist]

hellboy, do u think theres a possibility of overtraining my shoulders by concentrating on overhead pressing, considering all the shoulder work I get from bagwork, pushups, medicine ball tosses, and simply keeping my hands up for extended periods of time? I almost felt like shoulders were the one bodypart I didnt really need to work in the weight room (due to all the other stuff I do that involves them, other than some rear shoulder work just to try and avoid any nagging imbalance injuries.)

Any suggestions (hellboy or anyone else) that takes into account the large amount of shoulder work I get "automatically" w/ boxing training?

 

[delldell2]

Honestly, I don't know why you'd train Westside for boxing. You should probably look into kettlebell training and Pavel's stuff.

 

[Warpath]

Try speed work, archuleta style. Power cleans, snatches wouldnt hurt.

 

[Lord_Suston]

1) powercleans
2) snatches or powercleans
3)explosive squats, or box squats and sprints
4) Db neutral close-grip presses explosive.

Alot of plyos and I would personally work with chains and bands for explosive power. WSB is a good program but it is really suited to powerlifting and heavy duty sports. Boxing is reactive and explosive in the upper weight classes

 

[hellboy]

hellboy, do u think theres a possibility of overtraining my shoulders by concentrating on overhead pressing, considering all the shoulder work I get from bagwork, pushups, medicine ball tosses, and simply keeping my hands up for extended periods of time? I almost felt like shoulders were the one bodypart I didnt really need to work in the weight room (due to all the other stuff I do that involves them, other than some rear shoulder work just to try and avoid any nagging imbalance injuries.)

Any suggestions (hellboy or anyone else) that takes into account the large amount of shoulder work I get "automatically" w/ boxing training?

You know - you've got some valid points. And I have to admit that when I first answered your question I wasn't sure how exeperienced or serious you were with your boxing. I was giving you what I thought was a safe answer for someone just getting into it on an infrequent basis.

It sounds like you've got a pretty good handle on the boxing training though. If you have a good coach who is working your ass off and if you're training your fighting pretty frequently then yes I do think it may be possible to overtrain. So forget what I said about replacing the chest work with shoulders. I re-read the WSB stuff and now I'm thinking that there may be too much volume in there. By that I mean too much volume when combining it with the other work you're doing. You may want to think more along the lines of a 2 day split for weight lifting. You have to keep in mind that as long as you are fighting your primary focus should be your fighting skills. Be very wary of anything that might impede those skills - like recovering from a ME squat day. Heh.

My boxing coach always told us not to do a lot of lifting. Said it would hinder our flexibility and that the only real training we needed was in the ring and all the conditioning work we did and running. He was a big believer in running. I hate running - but that's a different story.

Anyway - good luck KO.
Keep us posted when fight time rolls around!

 

[KOArtist]

I was thinking about that Archuleta video. Anyone seen it/think its worth the loot? And yeah, fuck "long and slow" running, that shit is garbage. I run a slow 3 miles 1x a week and the rest is sprints/intervals. Warpath, Suston, Hellboy, gracias. BTW, Suston, nice idea to turn the presses neutral, never thought of that for some reason. Maybe go one hand at a time for some more "specificity"? peace

 

[Lord_Suston]

archuleta's video is good but incomplete, leaves out a lot of info and timing issues. but the fundamental concepts are very key.

many heavier boxers forget to realize that leg ands hip drive is what delivers power. Sprints, box jumps, leg ups and explosive complexes work well.

Running is good for cardio, but in all honesty try to rotate cardio, ie 4 minutes jogging, rest 30 sec, 4 minutes on row machine, rest 30 sec, 4 minutes heavy bag work ect... training this way will help make sure your legs don't neurolly adapt to being log distance runner's legs and will work core conditioning at the same time. Yes it is tough and I don't think I could do it unless I had a coach to push me.

good luck, warpath knows a lot so if he is on ask him

 

[edgecrusher]

Don't worry about the ARchuletta video, unless you are working directly w/ Jay Schroeder, your not goingto understand his methods, and chances are you don't have all the equipment necessary to complete the work.

Here is something you can do to help w/ hand speed. Replace your bench press w/ inclines, wait 2 minutes, then hit the heavy bag for 30 seconds as fast as you can. THis will help to increase overall hand speed. Finally, take longer rest periods 3-5 minutes between sets. This will cause hypertrophy of only the high threshold motor units, keeping your size gains to a minimum.

 

[Debaser]

I would imagine shoulder strength is critical.