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  1. #1
    Registered User Aiden23507's Avatar
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    Smile 3 day full body split for boxer

    Ok so here is my story i will try summarise. ran a 3 day full body split and made good progress i got my bench to 60kg 8 reps (started at 40kg max) this was in the space of around 6-7 months with no missing days. however i picked up boxing and stopped going to the gym due to studying for prelims (15 btw) but after im going to go ham and still want a nice ripped lean body. But i hear a body building routine will make me stiff so dont want to continue back with old routine. if anyone could make me a 3day full body split which will help me look toned and build endurance for boxing that will be greatly appreciated.
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  2. #2
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Sure.... Three days a week do one of the following....

    Squat (goblet, front, back, etc.)
    Hinge (deadlift or swing type movement)
    Press (OH press or Bench type movement)
    Pull (row or pull up or high pull movement)
    Core (abs, lower back, etc)

    Do 3 sets of 5-8 reps. Progressively add weight to the bar when you can.
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  3. #3
    Registered User Aiden23507's Avatar
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    Originally Posted by SuicideGripMe View Post
    Sure.... Three days a week do one of the following....

    Squat (goblet, front, back, etc.)
    Hinge (deadlift or swing type movement)
    Press (OH press or Bench type movement)
    Pull (row or pull up or high pull movement)
    Core (abs, lower back, etc)

    Do 3 sets of 5-8 reps. Progressively add weight to the bar when you can.
    Not to be rude but this is just telling me exercises i should do and i thought 5-8 reps was for building muscle i was looking for a 3day split
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    That IS s 3 day split tho.

    Id look more into a westside style setup with dynamic effort work or with plyo metrics.
    Strength is also velocity specific.

    Just basic hypertrophy work is decidedly underwhelming. Just Bodybuilding is not the way for a boxer...

    Need power training, agility work, conditioning. A base of hypertrophy and a LOT of actual sports specific training and practice.. And sparring

    My Credentials? - boss is a gold medal winning Olympic boxer. Plus coaching many strength and combat athletes.
    Last edited by MyEgoProblem; 12-01-2022 at 11:23 AM.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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    Registered User air2fakie's Avatar
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    I think people on here who say they are boxers are using the term pretty loosely.
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    Originally Posted by air2fakie View Post
    I think people on here who say they are boxers are using the term pretty loosely.
    Have you encountered any others? Seems kind of niche.
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    Originally Posted by air2fakie View Post
    I think people on here who say they are boxers are using the term pretty loosely.
    I was gonna say this.

    What most people here that ask about boxing really just hit the heavy bag around a few times a week.
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    Registered User air2fakie's Avatar
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    Originally Posted by EliKoehn View Post
    Have you encountered any others? Seems kind of niche.
    It comes up somewhat often, as if they need a customized program because they hit a heavy bag a couple of times a week. Even more often than the guys who don't train legs because they are soccer players.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Look up Ross Enamait and follow his training methods for a while.
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    Originally Posted by Aiden23507 View Post
    Ok so here is my story i will try summarise. ran a 3 day full body split and made good progress i got my bench to 60kg 8 reps (started at 40kg max) this was in the space of around 6-7 months with no missing days. however i picked up boxing and stopped going to the gym due to studying for prelims (15 btw) but after im going to go ham and still want a nice ripped lean body. But i hear a body building routine will make me stiff so dont want to continue back with old routine. if anyone could make me a 3day full body split which will help me look toned and build endurance for boxing that will be greatly appreciated.
    The trick is incorporating a program to fits in with your sports training. Some sports are seasonal and you would do heavy weight training off-season without interfering with your sport. For boxing, it probably depends if you are actually competing. You're going to want to train accordingly leading up to a fight. Even if you don't compete you don't want to go into a sparring session with your shoulders sore and fatigued because you trained shoulders the day before.

    You're going to get toned and build endurance from your boxing training. Tone is just a matter of leanness. That depends on your diet. You're going to have to kind feel it out depending if your priority is boxing or building muscle.

    My son is 15 and boxing, he's basically doing what SuicideGripMe outlined in post #2. We make some adjustments around how feels and whether he will be boxing the next day.
    Last edited by 67Vert; 12-06-2022 at 06:13 PM.
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  11. #11
    Registered User Aiden23507's Avatar
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    Originally Posted by 67Vert View Post
    The trick is incorporating a program to fits in with your sports training. Some sports are seasonal and you would do heavy weight training off-season without interfering with your sport. For boxing, it probably depends if you are actually competing. You're going to want to train accordingly leading up to a fight. Even if you don't compete and you don't want to go into a sparring session with your shoulders sore ad fatigued because you trained shoulders the day before.

    You're going to get toned build endurance from your boxing training. Tone is just a matter of leanness, that depends on your diet. You're going to have to kind feel it out depending if your priority is boxing or building muscle.

    My son is 15 and boxing, he's basically doing what SuicideGripMe outlined in post #2. We make some adjustments around how feels and whether he will be boxing the next day.
    Thanks this is really helpful i thought this thread was dead but i came back and was getting flamed. i think im going to add alot of cardio and more corework as ill just be doing what i can i am planning on competing so i only go to the gym when the coaches are the 2X a week and then go to my local gym when i can usally 3. Thanks
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  12. #12
    Registered User Aiden23507's Avatar
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    Originally Posted by GrouchyUSMC View Post
    Look up Ross Enamait and follow his training methods for a while.
    will do cheers
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  13. #13
    Registered User Aiden23507's Avatar
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    Originally Posted by air2fakie View Post
    I think people on here who say they are boxers are using the term pretty loosely.
    I spar and am planning on competing if thats what you mean.
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  14. #14
    Registered User Aiden23507's Avatar
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    Originally Posted by BeginnerGainz View Post
    I was gonna say this.

    What most people here that ask about boxing really just hit the heavy bag around a few times a week.
    not what i do if thats what you mean.
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  15. #15
    Registered User Aiden23507's Avatar
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    Originally Posted by GrouchyUSMC View Post
    Look up Ross Enamait and follow his training methods for a while.
    i just looked up and was watching some videos that guys a ****ing beast going to be wathcing more
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Aiden23507 View Post
    i just looked up and was watching some videos that guys a ****ing beast going to be wathcing more
    He's a great training resource for boxers. You can't go wrong with him.
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  17. #17
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    When you say you are a boxer, do you actually compete in boxing or are you just a guy who hits the heavy bag?
    Because, without competing, I wouldn't call myself one.

    If someone tells me he is a bodybuilder, I assume he went on stage at least once, while flexing his muscles, in men's bikini, excessively oiled up and tanned, with his face looking usually 10 years older, while other men judge his looks - not gay at all and, hey, at least at Ms Universe, they make them keep a speech about how they would save the planet, end the famine or bring peace on Terra.

    If someone tells me he is a powerlifter, I assume he actually competed in powerlifting, screaming like crazy because he lifted 1250 grams more than another guy {I assume the guy who invented the cure for polio didn't scream like that when he found the cure}, while also looking 10 years older. His coach spanks him on his ass, congratulating him, while wearing something extremely tight - not as gay as bb, but close.

    Because, if not, then call me a boxer, a kickboxer, a powerlifter, a bodybuilder, a swimmer, a runner, a mountain climber, a cyclist, and why not, a singer, a writer and a pornstar...

    Now, enough with my hateful rant.

    If actually boxing is your goal and you want to compete or really get better at it:
    1. learn the fundamentals, learn the fundamentals, learn the fundamentals
    2. hit different bags, using different drills
    3. spar a lot with other guys - not heavy sparring, because you want to keep your brain cells
    4. improve your endurance - running, sprints, backward running, running on a hill, jumping rope
    5. stretching / mobility stuff - it will help after heavy bag & sparring with the pain and the recovery

    It actually went great for guys like Thomas Hearns, Marvin Hagler & co, who were known for NOT hitting pads or doing much anything else, only a lot of crunches, maybe some pushups and pullups.
    It actually works now with many boxers.

    I know there are channels like Boxing Science who give you 25 different power / strength exercises on the landmine to improve your punching power, the same ones in different 10 videos, but top boxers don't actually do that, or, if they do, they do it will small weight and they don't put these exercises before sparring, bag work, endurance, eye hand drills, head movement drills, pivoting drills, neck training & co...

    Aware of the fact there are some videos with guys like Bivol or Beterbiev doing a lot of weird stuff and some power training. Golovkin trains with pink dumbbells. You can find Roy Jones doing some cable narrow grip pulldowns or some vertical press, without struggling much.

    You can do high pulls, push presses, jumping squats, landmine stuff, different med balls slams and tosses - not ****ting on these exercises, maybe they can help but it's not some coach took some teens under his wings, put them to do these exercises for 10 years and created someone better than Duran, Hearns or Hagler.

    Switching boxing to MMA, I assume GSP would have become a one KO guy with his high IQ and all his research on gymnastics/plyometrics/olympic lifting, but instead you see guys with quite a very low IQ, who don't really care about these things, who drop their opponents with one punch, and they were born like that.

    If you really want boxing:

    Tom Yankello - he coached Roy Jones Jr and is very knowledgeable
    https://www.youtube.com/@WorldClassBoxingChannel/videos

    Alexey Frolov - some Russian guy with subtitles
    https://www.youtube.com/@russianscho...ing4523/videos

    Fran Sands - interesting drills, tips and so on
    https://www.youtube.com/@myboxingcoach/videos



    The best HW boxer in the world {or second?!} doing strength work - I laughed
    https://youtu.be/sAj2DG-1-QM

    I will put one with Deontay Wilder's bench press also, the guy with the most powerful punch in the world - has anyone seen a worse form?
    https://www.youtube.com/shorts/Gr06frR7FQM


    PS:
    If you your main goal is a "nice ripped lean body", do what SuicideGripMe said, plus curls and pushdowns.
    Last edited by jaxqen; 12-06-2022 at 06:03 AM.
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  18. #18
    Registered User BeginnerGainz's Avatar
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    Originally Posted by jaxqen View Post
    When you say you are a boxer, do you actually compete in boxing or are you just a guy who hits the heavy bag?
    Because, without competing, I wouldn't call myself one.

    If someone tells me he is a bodybuilder, I assume he went on stage at least once, while flexing his muscles, in men's bikini, excessively oiled up and tanned, with his face looking usually 10 years older, while other men judge his looks - not gay at all and, hey, at least at Ms Universe, they make them keep a speech about how they would save the planet, end the famine or bring peace on Terra.

    If someone tells me he is a powerlifter, I assume he actually competed in powerlifting, screaming like crazy because he lifted 1250 grams more than another guy {I assume the guy who invented the cure for polio didn't scream like that when he found the cure}, while also looking 10 years older. His coach spanks him on his ass, congratulating him, while wearing something extremely tight - not as gay as bb, but close.

    Because, if not, then call me a boxer, a kickboxer, a powerlifter, a bodybuilder, a swimmer, a runner, a mountain climber, a cyclist, and why not, a singer, a writer and a pornstar...

    Now, enough with my hateful rant.

    If actually boxing is your goal and you want to compete or really get better at it:
    1. learn the fundamentals, learn the fundamentals, learn the fundamentals
    2. hit different bags, using different drills
    3. spar a lot with other guys - not heavy sparring, because you want to keep your brain cells
    4. improve your endurance - running, sprints, backward running, running on a hill, jumping rope
    5. stretching / mobility stuff - it will help after heavy bag & sparring with the pain and the recovery

    It actually went great for guys like Thomas Hearns, Marvin Hagler & co, who were known for NOT hitting pads or doing much anything else, only a lot of crunches, maybe some pushups and pullups.
    It actually works now with many boxers.

    I know there are channels like Boxing Science who give you 25 different power / strength exercises on the landmine to improve your punching power, the same ones in different 10 videos, but top boxers don't actually do that, or, if they do, they do it will small weight and they don't put these exercises before sparring, bag work, endurance, eye hand drills, head movement drills, pivoting drills, neck training & co...

    Aware of the fact there are some videos with guys like Bivol or Beterbiev doing a lot of weird stuff and some power training. Golovkin trains with pink dumbbells. You can find Roy Jones doing some cable narrow grip pulldowns or some vertical press, without struggling much.

    You can do high pulls, push presses, jumping squats, landmine stuff, different med balls slams and tosses - not ****ting on these exercises, maybe they can help but it's not some coach took some teens under his wings, put them to do these exercises for 10 years and created someone better than Duran, Hearns or Hagler.

    Switching boxing to MMA, I assume GSP would have become a one KO guy with his high IQ and all his research on gymnastics/plyometrics/olympic lifting, but instead you see guys with quite a very low IQ, who don't really care about these things, who drop their opponents with one punch, and they were born like that.

    If you really want boxing:

    Tom Yankello - he coached Roy Jones Jr and is very knowledgeable
    https://www.youtube.com/@WorldClassBoxingChannel/videos

    Alexey Frolov - some Russian guy with subtitles
    https://www.youtube.com/@russianscho...ing4523/videos

    Fran Sands - interesting drills, tips and so on
    https://www.youtube.com/@myboxingcoach/videos



    The best HW boxer in the world {or second?!} doing strength work - I laughed
    https://youtu.be/sAj2DG-1-QM

    I will put one with Deontay Wilder's bench press also, the guy with the most powerful punch in the world - has anyone seen a worse form?
    https://www.youtube.com/shorts/Gr06frR7FQM


    PS:
    If you your main goal is a "nice ripped lean body", do what SuicideGripMe said, plus curls and pushdowns.
    /thread
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  19. #19
    Registered User air2fakie's Avatar
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    Originally Posted by Aiden23507 View Post
    I spar and am planning on competing if thats what you mean.
    In that case, in addition to sparring & regular skillwork, try a combo of hi-tech and lo-tech training techniques.

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  20. #20
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    Originally Posted by jaxqen View Post
    If actually boxing is your goal and you want to compete or really get better at it:
    1. learn the fundamentals, learn the fundamentals, learn the fundamentals
    2. hit different bags, using different drills
    3. spar a lot with other guys - not heavy sparring, because you want to keep your brain cells
    4. improve your endurance - running, sprints, backward running, running on a hill, jumping rope
    5. stretching / mobility stuff - it will help after heavy bag & sparring with the pain and the recovery

    It actually went great for guys like Thomas Hearns, Marvin Hagler & co, who were known for NOT hitting pads or doing much anything else, only a lot of crunches, maybe some pushups and pullups.
    It actually works now with many boxers.
    Although I agree with your post 100%, I just want to say two things.

    1. The vast majority of guys (actually, probably nobody on here) can't fight like Hearns or Hagler.
    2. Those guys did do a lot of floorwork in their careers. Kronk Gym had their fighters do an hour of floorwork three times a week when Hearns was training under Steward. Hagler's coach, Goody Petronelli, prescribed calisthenics as rounds (3 minutes of work with 1 minute of rest). Old school stuff for both - push ups, pull ups, leg lifts, sit-ups, tuck jumps, etc.

    Weight training for boxing is like bringing up Trump at Thanksgiving dinner - you will get your supporters and you will get your haters.
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    [QUOTE=GrouchyUSMC;1672377083 Hearns or Hagler.[/QUOTE]

    Tommy Morrison lived in the town next to me. Collinsville Illinois. This has nothing to do with this post but I'm just throwing this out there.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For refinery contractors.
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    Originally Posted by GrouchyUSMC View Post
    Although I agree with your post 100%, I just want to say two things.

    1. The vast majority of guys (actually, probably nobody on here) can't fight like Hearns or Hagler.
    2. Those guys did do a lot of floorwork in their careers. Kronk Gym had their fighters do an hour of floorwork three times a week when Hearns was training under Steward. Hagler's coach, Goody Petronelli, prescribed calisthenics as rounds (3 minutes of work with 1 minute of rest). Old school stuff for both - push ups, pull ups, leg lifts, sit-ups, tuck jumps, etc.

    Weight training for boxing is like bringing up Trump at Thanksgiving dinner - you will get your supporters and you will get your haters.
    1. Agree! I only gave them as examples, but I assume it applies to most boxers. I don't know how many boxers, past and present, really prioritize {or actually do} true strength or power work, with long rests, good technique, several times a week, while getting better at it, increasing weight and so on... I know there are some videos with Usyk training with Torokhtiy and did some actual olympic lifts, focusing on good technique, but that's it. And he is not an explosive fighter, he is just amazing with his technique.

    2. I agree, but that floorwork was basically muscular & cardiovascular endurance stuff.

    No idea if there are professional top boxers who can confirm that, after doing serious weight lifting, their explosiveness/punch power/whatever seriously increased.
    And if so, who can say if it was the weight lifting or the actual sparring/bag work?

    And I am not a hater regarding weight lifting, but my two cents:
    - learning the fundamentals, sparring, bag work & endurance take a lot of time and are very fatiguing for people whose main goal is to be boxers.
    - adding weight lifting can be detrimental for someone whose main goal is to be a boxer, but he is not very good when it comes to fundamentals, technique, endurance. And I doubt people who create these threads are very good at these, because it takes many, many years to actually master them at a professional level.
    I like to learn from the mistakes of the people who take my advice.
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    Originally Posted by paulinkansas View Post
    Tommy Morrison lived in the town next to me. Collinsville Illinois. This has nothing to do with this post but I'm just throwing this out there.
    Morrison was a heavy hitter. He's actually an example of a guy who trained differently from Hearns and Hagler. He hated roadwork so he did the minimum, he preferred getting his endurance in the gym. He also lifted weights, relatively low volume (2 work sets of 10 reps).
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    Originally Posted by jaxqen View Post
    1. Agree! I only gave them as examples, but I assume it applies to most boxers. I don't know how many boxers, past and present, really prioritize {or actually do} true strength or power work, with long rests, good technique, several times a week, while getting better at it, increasing weight and so on... I know there are some videos with Usyk training with Torokhtiy and did some actual olympic lifts, focusing on good technique, but that's it. And he is not an explosive fighter, he is just amazing with his technique.

    2. I agree, but that floorwork was basically muscular & cardiovascular endurance stuff.

    No idea if there are professional top boxers who can confirm that, after doing serious weight lifting, their explosiveness/punch power/whatever seriously increased.
    And if so, who can say if it was the weight lifting or the actual sparring/bag work?

    And I am not a hater regarding weight lifting, but my two cents:
    - learning the fundamentals, sparring, bag work & endurance take a lot of time and are very fatiguing for people whose main goal is to be boxers.
    - adding weight lifting can be detrimental for someone whose main goal is to be a boxer, but he is not very good when it comes to fundamentals, technique, endurance. And I doubt people who create these threads are very good at these, because it takes many, many years to actually master them at a professional level.
    I'm not too sure either to be honest. I just mentioned that because it's highly unlikely OP will become a champion boxer, or even a pro, unless he gets serious about it. And if he does, he should be talking to his coach. Otherwise he's training for fun and it wouldn't hurt to throw some weight around if it's properly designed. If he's trying to combine a high volume bodybuilding routine with boxing though, he's asking for trouble.

    High volume floorwork can add up though. Petronelli would often joke about how scrawny Hagler was when he first started training him. I've seen some awesome pull-up numbers from training highlights of some boxers - definitely good strength there.

    I agree. The goal should be the goal. If the goal is to get better at boxing, that's what you need to base your training around. Trying to be the best at boxing and bodybuilding at the same time is going to make sure you meet neither goal in a hurry.
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