5/3/1 or maybe 5x5 stronglifts for boxer

[maccaz]

So over the last few months my focus has changed from bb style training to boxing focussed (originally started boxing just for a bit of a change in cardio but i love it), have been training seriously for a couple of months boxing, lifting for around 14 months during which I have got from 120ish kg at god knows what bf% to 81kg at 16-17%, looking to ideally get to around 14% bf then get stronger, wont be fighting for a while i'd say so not too worried about my scale weight going up.

Need to change up my lifting routine, still following a bb type 5day split which is probably next to useless for getting stronger for boxing.

looking at starting a strength program, has anyone combined a specific weight template with a fighting sport, and what would you recommend?

at the moment I train boxing anywhere between 4 and 6x a week, sometimes more, ideally want to be lifting 4 days at the most, 3 would be perfect.

Have been looking at wendler 5/3/1 or stronglifts 5x5, and have been playing around with a couple of templates, open to any input.

[Dr Squat]

So over the last few months my focus has changed from bb style training to boxing focussed (originally started boxing just for a bit of a change in cardio but i love it), have been training seriously for a couple of months boxing, lifting for around 14 months during which I have got from 120ish kg at god knows what bf% to 81kg at 16-17%, looking to ideally get to around 14% bf then get stronger, wont be fighting for a while i'd say so not too worried about my scale weight going up.

Need to change up my lifting routine, still following a bb type 5day split which is probably next to useless for getting stronger for boxing.

looking at starting a strength program, has anyone combined a specific weight template with a fighting sport, and what would you recommend?

at the moment I train boxing anywhere between 4 and 6x a week, sometimes more, ideally want to be lifting 4 days at the most, 3 would be perfect.

Have been looking at wendler 5/3/1 or stronglifts 5x5, and have been playing around with a couple of templates, open to any input.

I have trained a range of athletes including fighters. Both 5/3/1 and 5X5 are options. I prefer to start novices on 5x5 as the emphasis is more on learning the lifts. 5/3/1 can be modified to 3 days a week by removing the standing press.

My general advice would be to do some research. Take ownership and understand the philosophy of both systems. This will give you a far greater chance of succeeding. Too many people just want to get hold of a template and follow it blindly. I'm not suggesting this is you.

BTW congratulations on your progress!

[maccaz]

cheers mate!

I reckon 5x5 will be the go, any particular readings you can point me towards? i'll have a bit of a search tonight see what I can find.

will definately keep up a journal when I start this

[maccaz]

Also, dr squat, im not necessarily stuck to 5x5 or 5/3/1 so if there are any others in particular you think would be worth investigating i'm all for it, thanks

[Dr Squat]

If you have good technique in the 3 lifts then I would favour 5/3/1. If you have less than a couple of years experience then I would go for 5X5. I think 5/3/1 is the best way to get strong. Don't go too heavy too soon. Stick to the system and make regular progress.

Plenty of info on the stronglifts website.

http://stronglifts.com/stronglifts-5x5- ... g-program/

I would buy the 5/3/1 book. This is the best money you will ever spend.

http://www.jimwendler.com/2011/12/531-2 ... -for-sale/

[maccaz]

If you have good technique in the 3 lifts then I would favour 5/3/1. If you have less than a couple of years experience then I would go for 5X5. I think 5/3/1 is the best way to get strong. Don't go too heavy too soon. Stick to the system and make regular progress.

Plenty of info on the stronglifts website.

http://stronglifts.com/stronglifts-5x5- ... g-program/

I would buy the 5/3/1 book. This is the best money you will ever spend.

http://www.jimwendler.com/2011/12/531-2 ... -for-sale/

awesome. cheers!

[BeastBuilder]

Definitely vouch for 5/3/1 once you have figured out a decent technique etc, and yea don't go too heavy, do listen to Wendler when he says start with 90% of your 1RM and take the percentages off that, even if you have 1RMs you know you can do from comps etc still take the 90%, feels way better !!

[Big john]

Repped this thread...got a boxer at my gym who admitted she didnt have any sort of structured weight training programme and just went off and did her own thing. i suggested a beginners 5x5 programme and run it by with her. good to know i wasnt leading her down the wrong track :grin:

[Dr Squat]

Repped this thread...got a boxer at my gym who admitted she didnt have any sort of structured weight training programme and just went off and did her own thing. i suggested a beginners 5x5 programme and run it by with her. good to know i wasnt leading her down the wrong track :grin:

You know as much as the rest of us mate.

IMO the 2 key words are 'consistency' and 'structure'. 5/3/1 and 5X5 require both. The outcome is that incremental progress inspires greater effort and leads to results. Most individuals who do their own thing fail to have consistency and structure.