The Ultimate Guide to Weight Training for Boxing
By Rob Price
5/5
()
About this ebook
No other boxing book to date has been so well designed, so easy to use, and so committed to weight training. This book supplies you with a year-round workout program designed to increase punching speed and power in your jabs, hooks, and uppercuts. Following this program will raise your stamina and endurance which will result in extraordinary footwork that will have you dancing around opponents and hitting them with sharp combinations until the final bell.
Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
Read more from Rob Price
The Ultimate Guide to Weight Training for Swimming Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Football Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Soccer Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Track and Field Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Martial Arts Rating: 3 out of 5 stars3/5The Ultimate Guide to Weight Training for Volleyball Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Gymnastics Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Basketball Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Tennis Rating: 1 out of 5 stars1/5The Ultimate Guide to Weight Training for Cricket Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Wrestling Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Badminton Rating: 2 out of 5 stars2/5Weight Training for Running: The Ultimate Guide Rating: 3 out of 5 stars3/5The Ultimate Guide to Weight Training for Rugby Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Cycling Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Fencing Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Triathlon Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Skiing Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Sports Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Softball Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Hockey Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Golf Past 40 Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Bowling Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Baseball & Softball Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Golf Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Skating Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Field Hockey Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Lacrosse Rating: 0 out of 5 stars0 ratings
Related to The Ultimate Guide to Weight Training for Boxing
Related ebooks
MMA Cardio Conditioning Rating: 0 out of 5 stars0 ratingsHow To Build The MMA Body Rating: 5 out of 5 stars5/5Body Weight Training: Get Bigger, Faster and Stronger with Calisthenics Rating: 3 out of 5 stars3/5The Ultimate Guide to Weight Training for Wrestling Rating: 5 out of 5 stars5/5Military Cross Training: Workouts from Beginner to Ballistic Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Rugby Rating: 4 out of 5 stars4/5The Juggernaut Method 2.0: Strength, Speed, and Power For Every Athlete Rating: 4 out of 5 stars4/5Strength Training Thresholds: The Key to Consistent Strength Gains Rating: 4 out of 5 stars4/5101 Get-Lean Workouts and Strategies Rating: 0 out of 5 stars0 ratings101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster Rating: 3 out of 5 stars3/5Push-up Progression Workout for a Stronger Core: A Twelve Push-up Journey Rating: 5 out of 5 stars5/5BodyWeight BURN Rating: 0 out of 5 stars0 ratingsKettlebell Circuit Training: Hardcore Kettlebell Workouts Rating: 3 out of 5 stars3/5Boxer's Book of Conditioning & Drilling Rating: 5 out of 5 stars5/5Old School Boxing Fitness: How to Train Like a Champ Rating: 0 out of 5 stars0 ratingsBoxing's Ten Commandments: Essential Training for the Sweet Science Rating: 4 out of 5 stars4/5Boxing Mastery: Advanced Technique, Tactics, and Strategies from the Sweet Science Rating: 4 out of 5 stars4/5Boxer's Bible of Counterpunching: The Killer Response to Any Attack Rating: 5 out of 5 stars5/5Boxer's Start-Up: A Beginners Guide to Boxing Rating: 4 out of 5 stars4/5Boxing for MMA: Building the Fistic Edge in Competition & Self-Defense for Men & Women Rating: 3 out of 5 stars3/5Boxing Fitness Rating: 4 out of 5 stars4/5Boxing Like the Champs: Lessons from Boxing's Greatest Fighters Rating: 5 out of 5 stars5/5Ultimate Boxing Workout: Authentic Workouts for Fitness Rating: 0 out of 5 stars0 ratingsMastering Muay Thai Kick-Boxing: MMA-Proven Techniques Rating: 5 out of 5 stars5/5Supermen: Building Maximum Muscle for a Lifetime Rating: 5 out of 5 stars5/5TigerFit: Combat Sports Nutrition Rating: 0 out of 5 stars0 ratingsHow To Fight Muay Thai: Your Step-By-Step Guide To Fighting Muay Thai Rating: 0 out of 5 stars0 ratingsFlexibility for Martial Arts and Fitness: Your Ultimate Stretching and Warm-Up Guide! Rating: 5 out of 5 stars5/5
Wellness For You
The Little Book of Hygge: Danish Secrets to Happy Living Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5Outsmart Your Brain: Why Learning is Hard and How You Can Make It Easy Rating: 4 out of 5 stars4/5The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Rating: 4 out of 5 stars4/5When the Body Says No Rating: 5 out of 5 stars5/5Summary of Anna Lembke's Dopamine Nation Rating: 4 out of 5 stars4/5Why We Sleep: Unlocking the Power of Sleep and Dreams Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5The Emperor of All Maladies: A Biography of Cancer Rating: 5 out of 5 stars5/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5The Illustrated Easy Way to Stop Drinking: Free At Last! Rating: 4 out of 5 stars4/5The Happiness Makeover: Overcome Stress and Negativity to Become a Hopeful, Happy Person Rating: 4 out of 5 stars4/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 4 out of 5 stars4/5The Lost Book of Simple Herbal Remedies: Discover over 100 herbal Medicine for all kinds of Ailment Inspired By Barbara O'Neill Rating: 0 out of 5 stars0 ratingsThe Wim Hof Method: Activate Your Full Human Potential Rating: 5 out of 5 stars5/5The Secret Language of Your Body: The Essential Guide to Health and Wellness Rating: 5 out of 5 stars5/5Summary of Lindsay C. Gibson's Adult Children of Emotionally Immature Parents Rating: 5 out of 5 stars5/5Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal Rating: 4 out of 5 stars4/5The Alchemy of Herbs - A Beginner's Guide: Healing Herbs to Know, Grow, and Use Rating: 5 out of 5 stars5/5Herbal Healing for Women Rating: 4 out of 5 stars4/5
Related categories
Reviews for The Ultimate Guide to Weight Training for Boxing
2 ratings0 reviews
Book preview
The Ultimate Guide to Weight Training for Boxing - Rob Price
The
Ultimate Guide to
WEIGHT
TRAINING
for
BOXING
second edition
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.
Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Published by Price World Publishing
1300 W. Belmont Ave, Suite 20g
Chicago, IL 60657
Copyright © 2006 by Robert G. Price CPT.
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
Book design by Jocelyn H. Hermozada
Cover design by Alexandru Dan Georgescu
Interior photographs by Marc Gollub
Editing by Barb Greenberg
Editing and proofreading by Maryanne Haselow-Dulin
Printing by RJ Communications
Fourth edition: 2006
ISBN: 978-1-936910-93-9
10 9 8 7 6 5 4
The
Ultimate Guide to
WEIGHT
TRAINING
for
BOXING
second edition
Robert G. Price CPT
CONTENTS
Part I
BOXING-SPECIFIC TRAINING
Introduction
Off-Season Program
In-Season Program
The Right Way to Train for Boxing
Protein: How Much Is Enough?
Post-Workout Recovery: A Must for Athletes
Sports Drinks and Rehydration
Part II
GETTING STARTED
Warming Up
Cooling Down
Abs
Stretching
Proper Form
Proper Breathing
Part III
RECOMMENDED EXERCISES
Substituting Similar Exercises
Chest Exercises
Back (Lats) Exercises
Shoulders Exercises
Triceps Exercises
Biceps/Forearms Exercises
Legs Exercises
Part IV
THE NECESSITIES
Perfecting Your Technique
Estimating Your One-Rep Max
The Different Folks, Different Strokes Principle
Overtraining and Staleness
The Declaration of Variation
Muscle Fibers
Training Techniques
When to Increase
Safety Reminders
Record Keeping
Test Yourself
Conclusion
Part V
SUPPLEMENTAL 4-WEEK PROGRAMS
Endurance/Stamina/Fat-burning Programs
General Fitness/Power Programs
Strength Programs
Part I
BOXING
Specific
Training
With Weight-
Training,
KNOWLEDGE
IS THE KEY
TO SUCCESS
INTRODUCTION
By openingThe Ultimate Guide to Weight-Training for Boxing, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight-training information and features a year-round boxing-specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training
Boxers today train with weights much more frequently than boxers of previous generations. Because of this, boxers are stronger and quickeron average than they have ever been in the history of the sport. Undisciplined weight-training however, will not help boxers in the ring. Improper training can cause boxers to become too bulky and stiff to remain quick and effective. Boxing-specific weight-training is the only way to get the results you are looking for and this book provides you with exactly that.
The most important part of this book is the boxing-specific weight-training program itself, which begins on page 18. It was created for one reason and one reason only; to improve your boxing potential. It does this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for boxing. The program was designed to supply you with the advantage you will need to outperform, overpower, and outquick your opponents. By following the program, you will build your muscles with strength and endurance as well as explosion, power, and agility. When called upon, you will be physically prepared and mentally ready to compete at the highest of your potential.
This book does not teach you how to throw the perfect jab. It does not show you how to bob and weave, nor does it give you any tips on your hooks or uppercuts. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your boxing potential.
OFF-SEASON TRAINING
The off-season is the time in any sport to build up your muscles, become stronger, and more powerful. The off-season program consists of four different four-week routines cycled together to build both absolute strength and explosive-power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.
Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four-weeks is the most effective time period to follow any one routine. For more information on the importance of variation in weight-training look in The Declaration of Variation.
It cannot be stressed enough that during the off-season, you must supplement your weight-training activities with some sort of boxing-specific activities to keep your body in proper shape. You must continue to practice your skills throughout the off-season to help keep your body loose and ready to fight your next opponent.
STRENGTH TRAINING
The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained.
Compound Exercises: Each prog-ram contains many compound exercises, that is, an exercise (such as squats, bench presses, and lat pull downs) that trains two or more muscle groups. Most exercise and strength-training experts agree that compound exercises are the most effi cient exercises for building strength and size.
Great form: For the best results, use great form while training. Take at least two seconds on the eccentric (negative) phase of the lift and at least one second on the concentric (positive) phase of the lift. This slow, rhythmic movement builds your muscles up bigger and stronger than any other type of lifting.
Pyramid Method: Several of the strength-training exercises in the off-season program are to be performed using the pyramid method. The pyramid method is another tactic to maximize size