Expert: Alan Kahn - 7/20/2006

Question
I am 21 years old and about to be a junior in college in new orleans.  I work out everyday and I am at 6'2" 170 and would say I am pretty strong and in good shape.  But I know that I can't box in that heavy of a weight class so I would like to get down to around 160 while increasing strength.  So my first question is how should i train as far as weight and reps? Circuit training?

Here is my routine:
My day one is back, day two is back and shoulders, day three is arms.  For legs I jump rope everyday and I also add about 15 minutes of abs after my workout everday and spar or hit the bag for 3 rounds of 2 minutes. Then I repeat all over.

.  Also, in new orleans it is so hot and humid that it is really hard to just go outside and run, even in the morning. I jump rope a lot everyday, but is there anything else I can do without jumping on a treadmill or stair climber? I want to get that tight looking boxing body, I am cut but I don't feel like I am as cut as I could and should.  I want to turn potential into a reality.

Thank you.

John
New Orleans, LA

Answer
HI John,

At at 6'2" 170lbs I would say you are in great shape. Actually you could carry a little more weight, but to get drop 10 pounds.  Doing that without losing strength may be tough, because you are already pretty lean without of lot of extra to lose. With a low percentage body fat already (if you are lean...) than it will be hard to drop much without giving up some strength, or at least not see the big strength gains of power lifting, bulking up.

You're workout sounds pretty solid, although I Notice you have two days of back work, (Day 1 & 2). You might consider some dedicated weights for legs ( Squats, extensions) and some deadlifts. These are good body strength exercises which will help you get some "stength gain" along with your weight loss.

Your post doesn't say exactly what level of "boxing" you plan on doing, - "fun" or "competitive". If you plan on competing, than I suggest your fitness workouts routines, whether weights, body exercises etc. will be secondary to your boxing skill in the ring. Concentrate on developing and practicing solid boxing skills, both offense and defense. You must have a good solid coach, gym and supportive boxing equipment to do that. If you are only planning on using boxing to "workout" than that will be a different story. "Fitness boxing" or Boxercise activities can be done with less focus on exact techniques and execution. But many forms of exercise can give you the appearance of "that tight boxer body".

Other than roadwork, treadmill and stairclimers, you might consider cycling and swimming.  You might also consider the following links to either purchase some of the training information or follow the web information.

Ross Enamait is a leading authority on all aspects of "warrior" training (boxers, MMA, wrestling etc.) His main focus is the natural home "non-gym equipment" workout and his methods are nothing short of amazing. I recommend all of his methods.

http://www.rosstraining.com/

http://www.rosstraining.com/articles.html

Rosstraining Forum:  converse with others online
http://www.rosstraining.com/forum/index.php

Rossboxing.com
http://www.rossboxing.com/

Since my expertise is really "speed bag training" and not "personal training", I hope you found some of this helpful.   Good luck in your training.

sincerely,

Alan Kahn
author, The Speed Bag Bible