Get a Fighter's Physique
Throw serious punches to build muscle and burn fat
by Jim Smith, C.S.C.S. and Sean Hyson, C.S.C.S.
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Whether you're looking to chisel big, strong arms, get a ripped core, or just improve your speed and cardiovascular fitness, boxing training is an ideal option. The biomechanics of the sport require you to develop power from the legs on up, making for a great total-body workout.
What follows is a weight routine that builds punching power and an overall fighter's physique. And to make sure you don't get your ass kicked, we've also thrown in some advice to help you master all the essential swings every guy should know, and some tips for treating your battle scars.
Directions:
Frequency: Plan on training three days per week (Workout IV, V, and VI, etc.), resting at least a day between each session. Each week the workouts will change. What follows are weeks two through four of the program.
How to Do It: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.
Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all prescribed repetitions for a given set.
Workouts:
Week 1: Workout I | Workout II | Workout III
Week 2: Workout IV | Workout V | Workout VI
Week 3: Workout VII | Workout VIII | Workout IX
Week 4: Workout X | Workout XI | Workout XII
See Also:
Build Explosive Strength
Hurricane Training
Get Ripped in 7 Days
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