Expert: Jack Rose - 2/5/2009

Question
QUESTION: hi jackson i been doing boxing for a month now i go der 3 times a week my physique isnt as gud as it can be so i joined da gym also i dont want to too much excercise as rest is need but i was thinking what kind of stuff should i do in da gym i got advise from someone who said do reps of 10 on different body parts 3 times a week also which body parts should i prioritise i kno doing bicep curls slow you down so i do dis once a week 3 sets of 15 reps i was wondering should i aim for da same amount with triceps or should i do 3 sets of 10 and also incline bench press i do 3 sets of 10 my workout is as follows

monday: back and shoulders two excercise per muscle 3 sets of 10 each
tuesday: boxing
wednesday: biceps 3 sets of 15 reps triceps 3 sets of 10 reps incline bench press 3 sets of 10
thursday boxing
friday:lateral pulldowns, chin ups, dips, pull ups press ups
saturday: rest
sunday boxing

along with this training i do 5/6 days running of 5 miles within 30minutes and work on my abs 5/6 days aswell i was also wondering along with the training should i be doing press ups everyday also

ANSWER: Mo,   It sounds like your on the right track. Yes you should do the same for your triceps. Boxing uses every muscle in the body.
Eventually I would move to a pyramid routine. 12, 10, 8, 6 reps and add a little weight each set you go down. When you get close to a bout back off to 15 reps each set and go light on the weight.

good luck,
Jackson

---------- FOLLOW-UP ----------

QUESTION: i was wondering should i add extra stuff on each day such as adding incline bench press on monday aswell or should i stick to this plan as i have another plan aswell just was wondering which one iz best:

day 1.=
overhandgrip deadlifts- 9 sets of 3 reps HEAVY.
standing overhead press- 9 sets of 3 HEAVY...
situps- maximum twice a day no weights as i can barely manage 50 atm
Preacher curls 3 sets of 15 reps
incline chest press heavy...5 sets of 5 reps
tricep pulldowns 3 sets heavy 10 reps max
day 2.=
powerclean-squat-pushpress.(one exercise) 20 sets of 2 reps
pressups, max reps
chinups, max reps
pressups, max reps
pullup, max reps.
situps, max reps 2 sets


day 3.=
upright row - 3 sets of 12-10 reps
standing overhead press- 3 sets of 12-10 reps
situps- max reps 2 sets
tricep pull downs 3 sets of 12-10 reps
Preacher curls 3 sets of 15 reps
incline chest press 3 sets of 20-15 reps
lateral pull downs 3 sets 12-10 reps

boxing 3 times a week running 6 times a week

i was wondering would this be more effective with my boxing training or the workout that i told u before1

Answer
Mo, this looks like a good workout to mix in with the other. Mix this one in for 2 weeks every 9 weeks. It will help keep you from plateauing out. Just be sure to cut out all weight training 10 days before you fight although you should still do calisthenics.

good luck,
Jackson