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The Ultimate Guide to Weight Training for Boxing

The Ultimate Guide to Weight Training for Boxing

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The Ultimate Guide to Weight Training for Boxing

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Apr 1, 2011


The Ultimate Guide to Weight Training for Boxing is the most comprehensive and up-to-date boxing-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round boxing-specific weight-training programs guaranteed to improve your performance and get you results.

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!
Apr 1, 2011

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The Ultimate Guide to Weight Training for Boxing - Rob Price


Ultimate Guide to





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


Ultimate Guide to





second edition

Robert G. Price CPT


Part I



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


Warming Up

Cooling Down



Proper Form

Proper Breathing

Part III


Substituting Similar Exercises

Chest Exercises

Back (Lats) Exercises

Shoulders Exercises

Triceps Exercises

Biceps/Forearms Exercises

Legs Exercises

Part IV


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


Part V


Endurance/Stamina/Fat-burning Programs

General Fitness/Power Programs

Strength Programs

Part I




With Weight-






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.


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.


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

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