is it possible to increase strenght while keeping the muscle mass to a minium and if so how. Also what are the best exercises to increase power

is it possible to increase strenght while keeping the muscle mass to a minium and if so how. Also what are the best exercises to increase power
I would probably guess working out your mid body since that's where most of your strength is coming from.. lower back, back, and waiste? not sure though..
Some people are just born with pop though and others aren't.. you could increase your power a bit but it won't be much from what I hear.


my suggestion would be learn to throw better and more precise punches.

Heavy weight, low reps, increases strength. Keep the volume of work low (3 sets of 3, not 8 sets), don't overeat, and you won't gain much mass, but become stronger.

Training heavy requires a long period of lighter training to allow your body to be prepared for the heavier stuff. At least six months, but a year is better. That isn't so bad though, because as an untrained person (untrained regarding weights, that is), lighter weight stuff will make you stronger as well.

Heavy weight, low reps, increases strength. Keep the volume of work low (3 sets of 3, not 8 sets), don't overeat, and you won't gain much mass, but become stronger.

Training heavy requires a long period of lighter training to allow your body to be prepared for the heavier stuff. At least six months, but a year is better. That isn't so bad though, because as an untrained person (untrained regarding weights, that is), lighter weight stuff will make you stronger as well.


hey punchdrunk i have been following along your posts on this forum and you seem to be quite educated about strength training.

my strength and conditioning coach tells me that i should be doing 3 sets of 10 reps each. do you think he is mistaken?

also, can you please recommend me some books on strength training in boxing?

Reps of 10 are more likely to add bulk then opposed to low reps of 4 for example with heavier weight.

Reps
1-5- Power building or explosiveness, if done in an explosive manner
6-8- Strength
8-12- Mass building
12+- Endurance

That is the general formula .

Reps
1-5- Power building or explosiveness, if done in an explosive manner
6-8- Strength
8-12- Mass building
12+- Endurance

That is the general formula .



so what if one wants to improve explosiveness, strength, and endurance all together... how does one go about doing that?

so what if one wants to improve explosiveness, strength, and endurance all together... how does one go about doing that?

6-8 week cycles of each.

hey punchdrunk i have been following along your posts on this forum and you seem to be quite educated about strength training.

my strength and conditioning coach tells me that i should be doing 3 sets of 10 reps each. do you think he is mistaken?

also, can you please recommend me some books on strength training in boxing?

I don't necessarily think he's wrong. If you're just starting out with the weights (which it sounds like), then you're simply not ready to lift heavier weights. In that case he would be quite right. If you've been lifting for years 3x10 is, in my opinion, idiotic of your goal is strength and not mass.

Rossboxing.com is a good resource as far as boxing and weight training etc (though I don't necessarily agree with everything he does).

Recommended reading would be "Essentials of strength training and conditioning" - Baechle, Earle

And

"periodization training for sports" by Tudor O. Bompa

For starters.

Rossboxing.com is a good resource as far as boxing and weight training etc (though I don't necessarily agree with everything he does).

What dont you agree with? Im just curious since I follow (most of) his style of training.

What dont you agree with? Im just curious since I follow (most of) his style of training.

Simpler question. If it works, can it be wrong?

Lots of useful info and knowledgeable guys on that site. Some of the workouts are killer and good for all kinds of sports or general fitness.

so what if one wants to improve explosiveness, strength, and endurance all together... how does one go about doing that?

Compound lifts. Properly-performed squats, cleans, and deadlifts. Form is crucial; weight is not.

For endurance, hit the road. Work in some interval sprinting with your roadwork. Run 1/4 mile, sprint 100m, run 1/4 mile, do 2 100m sprints, etc.

thanks a lot for all the replies guys! will definitely keep these things in my mind. hopefully and god willing u guys will see me in the 2012 Olympics :boxing:

^^ have you fought amature yet?