Expert: Alan Kahn - 2/27/2006

Question
hi this i was wanting to know if this is a good boxing workout program? I also do biceps and triceps along with cardio on tues.thurs.and sat. i punch on heavy bag which only weighs about 25 lbs thats bad i know then i practice with a ghost partiner for about 20 minutes so is this anygood?  Boxing Workout  •  3 days a week  •  Time: 1 hr.

EXERCISE SETS REPS
1. Bench Press 3 8
2. Presses 3 10
3. Upright Rows 2 10
4. Lateral Raises 2 15
5. Lat Machine Pulls 2 12
6. Leg Press or Squat 3-4 20
7. Leg Extension 3 15
8. Leg Curl 3 15
9. Calf Raises 2 40-50
10. Reverse Curls 2 25
11. Weighted Situps 3 12
12. Side-Bends with Dumbbells 2 25
13. Neck Exercises 2 all directions
Stretch 10 minutes before and after working out.  

Answer
Hi Jakey,

Your weight workout looks pretty well rounded, although you might want to do more reps on situps (20 or 25). A bag heavier than 25lbs would also be good but you can only use what you have.

Here are some articles and books that may help you.  

Article:
Weight Training for Boxers, by Ross Enamait
http://www.rossboxing.com/thegym/thegym3.htm

Article:
The right way to train for Boxing
http://www.bodybuilding.com/fun/ss11.htm

Books:
Boxer's guide to performance enhancement
http://www.rossboxing.com/sales.html

Punching with Power
http://www.rossboxing.com/punchingwithpower.html

If you are planning to compete, you need to find a knowledgeable coach who works with competitive boxers. Your solo workouts, ( 3 days per week, 1 hr each) are fine for fitness activity, but for competition it would need to be more intense.  

good luck with your training and be sure and warm up properly before all your fitness efforts.

sincerely,

Alan Kahn
author, The Speed Bag Bible
http://www.putfile.com/speedbag