Expert: Joe Hofer - 9/21/2007

Question
I just started boxing. I have only had two training sessions but I love it. I am 20 years old, 5'7 and I weigh 158. I have a fight a in 2 months, but it is not going to be extremely competitive. It is an a fraternity boxing competition to raise money for charity (so I will be going up against new boxers like myself) There will only be 3 one minute rounds for each fight so I think I have the endurance as of now. I wanted to ask you what lifts should I do to increase speed and strength while losing weight. I want to try and lose 8-10 pounds to get down into the 140s so I can box in the lower weight class. As of now I run, jump rope, and do some chest, tricep, and bicep workouts in the 4 set 6-8 rep range. What kind of weight, sets, and reps should I be doing? Thank you so much Joe! I need some help as you can tell.
-Jonathan

Answer
I do not see any weights as helping you gain speed.  Calestetics, running, double end bag, rope jumping, punch mitt work should be incorporated.  Losing weight is about diet.  I would suggest a high protein diet that repairs muscle tissue.  Exercises done in high reps helps speed and weight loss to a degree.  Practice with a good trainer.

Thanks,

Joe