boxing + weight lifting how do i space my workouts?

[Laurenkes99]

Hi everyone. Everyone always gives great advice on here, so I was hoping for some opinions on how to space my workouts. I box 3X a week, Mon, Wed, Fri and it's an intense session. The workout is all done in 3 minute rounds with 1 minute rests on a variety of bags, etc. I have also been weight training and doing some cardio Tues, Thurs, and Sat. My goals are to cut weight (lose fat) and as always gain muscle... although at this point I have a good amount of muscle and losing the fat is my main priority. I have been doing full upper-body weight lifting workouts, Tues, Thurs, and Sat... However, I've been thinking that that routine is negatively affecting my boxing workouts, because maybe my muscles are tired from the weight routine the day before??? Boxing is an intense cardio and muscular workout but I don't want to stop weightlifting. Anyone have suggestions on the best way to incorporate an upperbody weightlifting regimen that complements my boxing? Thanks everyone and Happy New Year!

[Emoore]

I'm in the same boat. I box 3x/week and I've cut my lifting back to a 2x/week. I also switched from heavy, muscle-building type workouts to more explosive power and agility type workouts with mostly body weight and kettlebells. My weight workouts are quick (30-45min) and also keep my heart rate elivated the whole time so I don't have to do a separate cardio workout.

I feel like this protocol has really helped improve my fitness for boxing without overtraining.

We're already training plenty, fatloss will come through diet.

You might also want to post this question over in the mma section, there are a lot of threads over there about fitting in your fight training along with strength and cardio.

[deawalsh]

I would do the boxing workout in the morning and lifting in the evening and/or late afternoon!! That a lot of exercises, make sure tu eat enough before and after each one!

[J_Bo]

With the way your schedule is laid out, I would suggest doing your hard upper body lifting on Saturday. That way, you would have Sunday to recover before boxing on monday. I don't know what your lifting schedule is, so I can't really say for sure how you could split that up, but just a thought.

[Laurenkes99]

I'm in the same boat. I box 3x/week and I've cut my lifting back to a 2x/week. I also switched from heavy, muscle-building type workouts to more explosive power and agility type workouts with mostly body weight and kettlebells. My weight workouts are quick (30-45min) and also keep my heart rate elivated the whole time so I don't have to do a separate cardio workout.

I feel like this protocol has really helped improve my fitness for boxing without overtraining.

We're already training plenty, fatloss will come through diet.

You might also want to post this question over in the mma section, there are a lot of threads over there about fitting in your fight training along with strength and cardio.

Thanks! I've been reading your journal. Sounds like you are doing great! Golden Gloves start in a couple of weeks... a good chance to check it out before you enter.

[Laurenkes99]

With the way your schedule is laid out, I would suggest doing your hard upper body lifting on Saturday. That way, you would have Sunday to recover before boxing on monday. I don't know what your lifting schedule is, so I can't really say for sure how you could split that up, but just a thought.

That's is what I have been thinking about doing, but wasn't sure doing one hard weight workout a week is frequent enough.

[Emoore]

Thanks! I've been reading your journal. Sounds like you are doing great! Golden Gloves start in a couple of weeks... a good chance to check it out before you enter.

Yeah, I'm planning to go and cheer on my team.

[Laurenkes99]

Is it big in Texas? Is it a Texas tournament, or a bigger regional tournament? Just wondering how big it is outside of the northeast... I'm not even sure how many girls compete here in NY.

[Emoore]

Sorry, I didn't see you replied back. It's the TX state tournament. I believe Texas is big enough to be its own region because if you win there you go straight to the nationals. Female boxing isn't that big here. . . some of the girls at my gym want to fight but there's nobody else in their weight class so they win on a walkover. Kind of a shame.

[Govithoy]

With the inclusion of boxing (or any sport) it's natural, and necessary, for a bit of a drop in volume.

I'd cut a few sets out, and if you have multiple exercises in one workout for the same system -- eg, cable rows, upright rows, chin-ups -- drop it down to one or two. Also, training to failure with any lift really draws out the recovery time and will leave you sore for boxing sessions.

Make sure you're putting enough effort into recovery as well -- bikram yoga is fantastic. Contrast showers (hot 1 minute, cold 30 seconds) help a bunch too, as does time in the sauna, deep tissue massage, and salt baths. Stretch after you've lifted and after you've boxed when the muscles are warm to maximize the relaxation effect. You can take care of your own deep tissue work with a foam roller and a lacrosse or tennis ball, you can grab a foam roller from www.elitefts.com for like $10-20 or so.

Read this article for a better understanding of your soft tissue, what ails it, and how to treat it yourself.

[Emoore]

Ok, I'm a dirty rotten liar. The Gloves that's next week is the Dallas Regional. Then TX state is in March.

[Laurenkes99]

Okay dirty rotten liar. haha. Texas is a pretty big state, so makes sense to have city regionals first. Hope your gym does well. We have a couple of guys competing in the Golden Gloves. No girls though, I'm pretty much the only girl at the gym...

Govithoy- thanks for the tips, especially the recovery part. The recovery is crucial... it's hard to work up the intensity for a boxing workout if you haven't properly recovered.