hey. iv been boxing for 4 years now and wanna include weight lifting into my workouts. iv always been told that weight lifting will decrease my speed and iv been told that it will increase it(which is true)?. by lifting weights i want to increase my power, xplosiveness and overall size.. does any1 no of any techniques and excersices i can use??

Weights will NOT effect your hand speed if done correctly.
Low weight at high reps will build strength. Avoid heavy weights they create bulk and that will make you slow.

I have a guy who trains with me, he is very fast, we got him doing low weights high reps and his speed is the same and strength has increased allot. I would even say his reaction time has improved but that could be due to other training we are doing.


I do allot of sparring 2 times a week, two other times a week I hold focus pads for fighter and stuff on those nights I wear a 10kg weight vest and wear 2.5kg weights on each leg, I skip and move around with them on. I have found it has made me faster on my feet and I move better. I have also been told by my sparring partners that my strength has improved I have become more solid and I am strong when inside fighting.


Hope this helps

DMC:boxing:

you want high weight low reps. you will feel .01% slower throughout your training but 2 weeks before a fight you drop the weights and do alot of bw work. then the week of your fight you do no calistenics just skill + cardio. you will be amazed how fast you get in those 2 weeks.you will hit much much harder trust me. you can lift high reps but always do either less than 5 reps or more then 15 reps. in between is mostly hypertrophy and is not needed. think about this. everything else you do for boxing besides weights is for endurance. your throwing tons of punches, speed bag, mitts, sparring, running, calistenics. so when you go in the weight room why waste your time training the system you train everyday. make the gym sessions for max/explosive strength. bring the weight down controlled, not slow, and then explode up and try to lift as fast as possible. this is the real key. if you lift fast you will be fast. for lower body work you especially want heavy weight low reps. heavy back squats, heavy deadlifts, powercleans from the floor. you dont really need much else for your lower body with all the running that is needed. mabye just bw work like bw squats and lunges. every other week after your lifting sessions, do some explosive movements. if you did bench, squat, and row that day. later on do clap pushups, box jumps, and bw rows.you cant do this everytime as it is strenous on your body and you will get injuries like tennis elbow. good luck with the training!

Weights will NOT effect your hand speed if done correctly.
Low weight at high reps will build strength. Avoid heavy weights they create bulk and that will make you slow.

I have a guy who trains with me, he is very fast, we got him doing low weights high reps and his speed is the same and strength has increased allot. I would even say his reaction time has improved but that could be due to other training we are doing.


I do allot of sparring 2 times a week, two other times a week I hold focus pads for fighter and stuff on those nights I wear a 10kg weight vest and wear 2.5kg weights on each leg, I skip and move around with them on. I have found it has made me faster on my feet and I move better. I have also been told by my sparring partners that my strength has improved I have become more solid and I am strong when inside fighting.


Hope this helps

DMC:boxing:

Completely and utterly wrong. I guess not since weight training will bring strength gains but not how we're talking. LOW reps with HEAVY weight BUILDS STRENGTH, power, explosiveness, etc (emphasis on strength over size). A reason is stronger neuro-musclar connection, being able to actively recruit more fibers for the weight due to lower reps. HIGH reps with LIGHTER weight encourages hypertrophy (emphasis on muscle mass rather than strength). HIGHER Reps with LIGHTER Weight, I would say does more for endurance.

I posted on Boxing Forum all about this, here you go:



Why would a lower weight make you stronger? Low Reps + Heavier Weights is trying to increase how much you can lift, this also strengthens the neuro-muscular connection, recruiting more fibers to lift the weight instead of promoting more hypertrophy like low weights and high reps does. Why do you think POWERlifters lift low reps and bodyBUILDERS use high reps?

For one thing is commonly known that high reps are used by bodybuilders for hypertrophy of the muscle as well as muscular endurance. Strength and explosiveness can be deemed as "power."

Quote:
* 1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You’ll see powerlifters use these ranges frequently.
* 3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.
* 8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a “pump” as you workout. Building muscle mass and looking/ feeling better is the focus of this site.
* 10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.
* 20+ reps: Best for endurance. Not great for what you’re trying to accomplish if you’re like most readers of this site.

http://worldfitnessnetwork.com/2008/03/repetitions-reps-build-muscle/
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

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Why would heavy lifting be bad for your joints? As long as you use proper technique you will be fine, I'll guarantee you that. Limiting heavy lifting to 2 months is silly. Also 405lbs for a bench is a LOT of weight. You must have a suitable frame (tall) for it otherwise I would guess and say you would be more into lifting/bodybuilding than boxing. Take into account "heavy" is subjective to each person. Before I add weight to my bench it could be heavy for someone and easy for another person. Also push ups will only provide you with gains in small increments for a certain until you will not be able to make any more gains off it. Weight training would offer quicker and more noticeable gains.
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The point of lifting is to stress the MUSCLES, over work them, and tear em so they can be repaired. You should NOT have any joint problems. Because lifting makes you BETTER, like I said earlier some people think boxing + weights = slow. This is the WRONG mindset. It obviously makes no sense. Why would gaining strength w/o really gaining mass make you slow, it would make you faster, stronger, and more explosive. It's a fact. I'm not saying after you do too much in a day. When you do too much after a while you will not gain anymore strength gains and will only be working for endurance. If you're maintaining bodyweight and doing push ups wouldn't it be common sense you're gonna hit a wall in terms of gains since you're lifting the same weight all the time, your body weight.

Your last part makes no sense stress on joints has no effect whatsover on what you're gonna be lifting. You also don't really grasp the concept of lifting routines. You don't just do one weight and keep doing it. I do some stuff and when I do 5x5 I start at a good weight for me do 5, add more weight, do 5 more, keep doing this for 5 sets and when I get to the fifth set it should be very tough since ideally it'd be close to your 1 Rep Max.
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How do I get stronger for bjj/judo/mma/tha boxing?

A: You get strong. Too many people fall into the trap of thinking there's some magical exercise that will make their training somehow more applicable to their art, bollocks. Strength is strength, go train heavy and hard and you'll find you get stronger on the mat or in the ring. One leg squats on a gym ball while avoiding a stick swung by an old man with a Fu Manchu moustache won't help.



Lift and train.

Phenomkidd's post is excellent.

Another thing to look at is compound lifts -- squat, clean, and deadlift -- which should be the foundation of any athlete's strength training regimen. These exercises produce balance, coordination, and explosive power by conditioning the major muscle groups to work together. Because they build strength by teaching your body to chain movements together, these lifts develop tremendous strength very quickly without large gains in mass.

Find a trainer who knows these lifts and learn the correct form, because you can injure yourself doing them incorrectly.

I lift 2 days a week, 6-8 sets of 6-8 reps. One day of deadlifts, and one day of squats or cleans.

you should add standing overhead press if you dont already bro. when my ohp numbers went way up, all my other lifts went way up. ohp is better than bench imo. best lifts are squats, deadlift, clean, press.

name one sport that don't require any kind of weight training?


thats right zero

ummm high reps low weight at a high speed promotes stamina and endurance not hypertrophy at high speeds and high heps with low weights you are encouraging atp re-synthsys and increased lactiact acid threshold.

low weights allow you to do high reps at high speed and by doing something over and over and over and over and over again with weights allows you to do it at your normal speed over and over and over and over and over and over and over and over again promoting stamina and endurance.


High weights lifted explosively with low reps encourages explosive strength

explosive movements increse acceleration not top speed if you can only punch at 15 mph your only going to be able to punch at 15 mph but it wont take you that long to get their and you will be able to punch in shorter distances.

doing the same thing you would do in a boxing match but making it the same thing over and over and over again as fast you can and as hard as you can will increase your top speed for that punch.

doing a whole bunch of combonations of actual boxing moves will help you flow from one punch to the next more quickly.

so if you lift weights explosively you will be able to use more of the muscle to to get you to your top speed in the boxing related motion if you lift light weights quickly a whole bunch you will be able to keep doing the motion for a long time. if you do the punch over and over again as fast and as hard as you can you will increase the speed of the punch if you flow through all you punches as fast as you can you will box more quickly and combining all would be the most effective?

so doing high weights with low reps at a low speed will slow you down unless your only slowly excentuating the negative. medium reps at medium speeds with medium weight will slow you down. and low weight with high reps and low speed will slow you down.

ummm high reps low weight at a high speed promotes stamina and endurance not hypertrophy at high speeds and high heps with low weights you are encouraging atp re-synthsys and increased lactiact acid threshold.

I differentiatied between what I mean by saying "high" and "higher" with "high" being around 7ish+ reps and "higher" being a good deal more. "High" Reps in combination with Light weight will usually produce a weight that will leave you exhausted by your last rep think of 10 reps, 10th rep being exhausting and heavy being subjective to the person. "Higher" Reps in combination with light weight will produce an even lighter weight due to the need to rep the weights a good deal more. "High" reps do in fact emphasize hypertrophy, why do you think bodybuilders use this rep range as stated in my previous post.

* 1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You’ll see powerlifters use these ranges frequently.
* 3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.
* 8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a “pump” as you workout. Building muscle mass and looking/ feeling better is the focus of this site.
* 10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.
* 20+ reps: Best for endurance. Not great for what you’re trying to accomplish if you’re like most readers of this site.



low weights allow you to do high reps at high speed and by doing something over and over and over and over and over again with weights allows you to do it at your normal speed over and over and over and over and over and over and over and over again promoting stamina and endurance.


High weights lifted explosively with low reps encourages explosive strength

explosive movements increse acceleration not top speed if you can only punch at 15 mph your only going to be able to punch at 15 mph but it wont take you that long to get their and you will be able to punch in shorter distances.

How does that make sense? What is limiting your speed? I would think distance/reach and acceleration. A sprinter would squat for explosiveness rather constantly doing high reps, and they train for speed.


doing the same thing you would do in a boxing match but making it the same thing over and over and over again as fast you can and as hard as you can will increase your top speed for that punch.

doing a whole bunch of combonations of actual boxing moves will help you flow from one punch to the next more quickly.

so if you lift weights explosively you will be able to use more of the muscle to to get you to your top speed in the boxing related motion if you lift light weights quickly a whole bunch you will be able to keep doing the motion for a long time. if you do the punch over and over again as fast and as hard as you can you will increase the speed of the punch if you flow through all you punches as fast as you can you will box more quickly and combining all would be the most effective?

so doing high weights with low reps at a low speed will slow you down unless your only slowly excentuating the negative. medium reps at medium speeds with medium weight will slow you down. and low weight with high reps and low speed will slow you down.

Why would heavy weight and low reps slow you down? You need to keep in mind speed in boxing and speed in lifting is not the same as for some exercises you want to maintain the contraction of the muscle for a brief moment.

okay so basically wat most of u r saying is if i lift heavy weights with low reps it will improve my overall strength, explosivness/power, and if i lift it slow it will slow medown but if i lift it as fast as i can i wont loose or gain speed?? if i lift weight say of about 135 pounds with 15reps it will only build endurance etc.???

okay so basically wat most of u r saying is if i lift heavy weights with low reps it will improve my overall strength, explosivness/power, and if i lift it slow it will slow medown but if i lift it as fast as i can i wont loose or gain speed?? if i lift weight say of about 135 pounds with 15reps it will only build endurance etc.???

Heavy weight with low reps will improve strength, power, speed, explosiveness, etc.

No you will not become slow by lifting slow. Depends if you can do that weight easily or not, if its easy you won't notice strength gains, if its hard you will notice strength gains. You should gain endurance either way though.

ok so i ment higher refering to the 40-60 range with 20-40% 1rm

what is limiting speed= muscle composition? technique? natural ability?

yeah some exersises you do want to hold the peak of the contraction almost all especially with heavy weights but you know unless you continue contracting after that point your actually ephasising the negative part of the contraction you know where your muscle is contracting but at the same time being stretched by the weight which oftenly results hyperplasia and the creation of new muscle fibers which help to use more lactacte acid and produce more atp whiel exercising. which is all good but cant possiably happen in the contracting phase of the movement so its pointless to do this phase slowly and more then likely will envoke hypertrophy and require decent amounts of stretching to straighen the joint area and increase the chances of you pulling a muscle whiel using it at a high speed.

so as i said Higher? weights with low reps and low speed will slow you down unless your concentrating on the negative.

ok so i ment higher refering to the 40-60 range with 20-40% 1rm

what is limiting speed= muscle composition? technique? natural ability?

That conflicts with your other post. Muscle composition and natural ability are genetics and would trump potential of top speed no matter high reps or low reps. Technique would also not relate to weight lifting.



yeah some exersises you do want to hold the peak of the contraction almost all especially with heavy weights but you know unless you continue contracting after that point your actually ephasising the negative part of the contraction you know where your muscle is contracting but at the same time being stretched by the weight which oftenly results hyperplasia and the creation of new muscle fibers which help to use more lactacte acid and produce more atp whiel exercising. which is all good but cant possiably happen in the contracting phase of the movement so its pointless to do this phase slowly and more then likely will envoke hypertrophy and require decent amounts of stretching to straighen the joint area and increase the chances of you pulling a muscle whiel using it at a high speed.

You can't create muscle fibers after birth. Hypertrophy is brought on more so by repetitions, not speed of the lift.


so as i said Higher? weights with low reps and low speed will slow you down unless your concentrating on the negative.

I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m.

doot doot doo but really im sure you belive that stem cells are just imaginary and theres nothing that exists that are refered to as satalite cells that help heal muscle fibers and some times turn 2 broken fiber halfs in to 2 muscle fibers i mean thats just redicilious.

genetics are genetics and natural ability is genetics though technique is not and as you said has nothing to do with weight lifting so guess that has something to do with a speed limitation. since im guessing you still dont understand this whole thing called hyperplasia and its place in muscle composition it would be pointless to go into fast and slow twitch mucles and how training can change your muscle composition and how diffrent training can cause diffrent aspects in the muscle complemntary of both classes.

"I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m."

ok thats fine but the guy that spints 100 meters over and over and over and over again would be faster then both your guys so would the guy that squats heavy weights explosively or squats light weight(20-40% 1rm) with higher reps (40-60) (now this is the important part) as fast as they can( you know where if you didnt have a good hold of the bar it would be flying out of your arms or like where you have to consciously start using the opposing muscles in your legs to slow you down at the peak so your not jumping off the ground as well as at the bottom so your not falling on your knees.

Though its not that the latter 2 would have increased speed its just that the 2 in your situation would have decreased speed. the guy that sprints every day would have increased speed especially if he sprints down hills and if he did what the latter 2 did he would be faster accelerate faster and be able to sprint for 800 meters and not just 100.

"I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m."

ok thats fine but the guy that spints 100 meters over and over and over and over again would be faster then both your guys so would the guy that squats heavy weights explosively or squats light weight(20-40% 1rm) with higher reps (40-60) (now this is the important part) as fast as they can( you know where if you didnt have a good hold of the bar it would be flying out of your arms or like where you have to consciously start using the opposing muscles in your legs to slow you down at the peak so your not jumping off the ground as well as at the bottom so your not falling on your knees.

Sprinting consistently is not weight training so it doesn't mean anything. Repetitive sprints /=/ High Reps in weight training. When your lifting heavy enough the bar doesn't have a chance of flying out of your hands unless your a freak and if it did its too light for you. Lifting fast can make you more explosive but I don't see how you're getting that lifting it fast (too light anyway) vs lifting normal would make you faster.



Though its not that the latter 2 would have increased speed its just that the 2 in your situation would have decreased speed. the guy that sprints every day would have increased speed especially if he sprints down hills and if he did what the latter 2 did he would be faster accelerate faster and be able to sprint for 800 meters and not just 100.

You mean sprint uphill? A guy who is squatting heavy for low reps I would not pin as a 800m runner as that's mid distance. It comes in handy I would guess but I would always place that person as a sprinter. You can't compare running constantly to lifting because they're no the same. With sprinting constantly (I'm a sprinter) comes better form, better stride length, intuition, etc.

my point is that weight lifting wont make you faster then you allready are.

that technique has nothing to do with weight lifting and sprinting has nothing to do with weight lifting but both can make you faster then you allready are. weight lifting can not improve speed all it can assist in is acceleration and endurance.

sprinting uphill helps with endurance and not making you faster then your allready are its like running with weights or with a parachute they have a point if your doing them explosively over a short distance

sprinting down hill is also called over running and emphasises the negative part working the muscle like a shock absorber as i said contracting yet stretching at the same time its similar to polymetrics and will increase the speed that your legs can work as a spring increasing your hop/jog/sprint rate box jumps and depth jumps will help with this as well as the ecentrict nature of those exercises the impact causes more tendons to form around the muscle increasing fast twitch properties.

what i ment and what i said was that if a person that sprints over and over again as part of a routine and also as part of a routine did 3 explosive squats with very high weight like 1 rm stretch and did say 6 sets of 40 reps as fast as they could with light weights where their pushing the bar up and actually pulling the bar down stopping it and pushing it back up again then when you reach peak you start pulling it down till your pushing it back up again you know as fast as you can then say another 3 explosive squats. they would be a sprinter that is constanly improving their speed (from sprinting/improving technique), the rate they can get to that speed (explosive heavy squats) ,and how long they can maintain that speed ( higher reps low weight high speed).

my point is that weight lifting wont make you faster then you allready are.

that technique has nothing to do with weight lifting and sprinting has nothing to do with weight lifting but both can make you faster then you allready are. weight lifting can not improve speed all it can assist in is acceleration and endurance.

sprinting uphill helps with endurance and not making you faster then your allready are its like running with weights or with a parachute they have a point if your doing them explosively over a short distance

sprinting down hill is also called over running and emphasises the negative part working the muscle like a shock absorber as i said contracting yet stretching at the same time its similar to polymetrics and will increase the speed that your legs can work as a spring increasing your hop/jog/sprint rate box jumps and depth jumps will help with this as well as the ecentrict nature of those exercises the impact causes more tendons to form around the muscle increasing fast twitch properties.

what i ment and what i said was that if a person that sprints over and over again as part of a routine and also as part of a routine did 3 explosive squats with very high weight like 1 rm stretch and did say 6 sets of 40 reps as fast as they could with light weights where their pushing the bar up and actually pulling the bar down stopping it and pushing it back up again then when you reach peak you start pulling it down till your pushing it back up again you know as fast as you can then say another 3 explosive squats. they would be a sprinter that is constanly improving their speed (from sprinting/improving technique), the rate they can get to that speed (explosive heavy squats) ,and how long they can maintain that speed ( higher reps low weight high speed).

Weight lifting CAN make you faster. I understand they can make you faster but this isn't about everything that can make you faster just weight lifting. Sprinting down hill is bad for your joints, knees mainly. I wouldn't recommend it to anyone. Sprinting uphill would make you faster in the long run it works your muscles to make them strong and more explosive.

Saying sprinting will increase your speed and weight lifting won't doesn't make sense. When you sprint and sprint you increase your anaerobic endurance, work your fast twitch muscle (like heavy lifting), work on form, etc. Take out form and you got increased anaerobic endurance. But thats endurance so take that out. You work on the muscle strength which can be done with weights. There are advantages to both, but saying sprinting can make you faster and not lifting does not make sense.

A friend who's a trainer told me you can do it either way, go heavy low reps or go light high reps, what matters is that you shadow box at least two rds full speed, and as long as you end your workout that way your speed will increase. Good discussion guys, good points.

ok fine weight lifting can make you faster but you have to be doing the movements quickly. explosive with heavy weights and quick with light weights. maybe you can even do heavy weights slowly though i dont think youll see as much of an improvement then if you did them explosively.

light weights with higher reps at a quick workrate can also make your faster if heavy weights can but these must be done at like a second per movement.

just for reference i was saying sprinting makes you a faster sprinter its not going to improve your hand speed

what damages your joints is the constant brakeing because your accelerating to quickly i would reccomend a less steep hill with a jog before sprinting down hill but if you can flow down the hill with out needing to brake your pace the whole way down your not really doing any damage to the joints at least not more then just running normally.

goddamn ylem you post some good **** sometimes.

I don't know if that's true, but it's a damn good idea. If you lift weights fast and explosively they might been super helpful and if you don't they might not. If you watch fedor train he does everything 100 percent intensity even circuits with heavy ****.

you want high weight low reps. you will feel .01% slower throughout your training but 2 weeks before a fight you drop the weights and do alot of bw work. then the week of your fight you do no calistenics just skill + cardio. you will be amazed how fast you get in those 2 weeks.you will hit much much harder trust me. you can lift high reps but always do either less than 5 reps or more then 15 reps. in between is mostly hypertrophy and is not needed. think about this. everything else you do for boxing besides weights is for endurance. your throwing tons of punches, speed bag, mitts, sparring, running, calistenics. so when you go in the weight room why waste your time training the system you train everyday. make the gym sessions for max/explosive strength. bring the weight down controlled, not slow, and then explode up and try to lift as fast as possible. this is the real key. if you lift fast you will be fast. for lower body work you especially want heavy weight low reps. heavy back squats, heavy deadlifts, powercleans from the floor. you dont really need much else for your lower body with all the running that is needed. mabye just bw work like bw squats and lunges. every other week after your lifting sessions, do some explosive movements. if you did bench, squat, and row that day. later on do clap pushups, box jumps, and bw rows.you cant do this everytime as it is strenous on your body and you will get injuries like tennis elbow. good luck with the training!


i'm gonna try this starting this week. I don't have enough weights at my home gym to max out though.

ok fine weight lifting can make you faster but you have to be doing the movements quickly. explosive with heavy weights and quick with light weights. maybe you can even do heavy weights slowly though i dont think youll see as much of an improvement then if you did them explosively.

light weights with higher reps at a quick workrate can also make your faster if heavy weights can but these must be done at like a second per movement.

just for reference i was saying sprinting makes you a faster sprinter its not going to improve your hand speed

what damages your joints is the constant brakeing because your accelerating to quickly i would reccomend a less steep hill with a jog before sprinting down hill but if you can flow down the hill with out needing to brake your pace the whole way down your not really doing any damage to the joints at least not more then just running normally.

Quick acceleration and stopping probably as well as the increased pressure on the joints from going downhill alone. You're gonna be stepping with more force and the force is gonna be hammering on your knees.

You don't have to be doing quickly I don't think, as long as you get em done. I would say there is a possibility of building even more explosiveness by doing it fast but you gotta ask yourself if you're doing it this fast is it really heavy enough for you? Also there are some exercises geared towards explosiveness in itself such as jumping barbell squats, barbell bench thrusts (normal bench but at the top you thrust the bar into the air instead of just bringing it down, best used on a smith machine), etc. The Light weights I think would garner you significantly more endurance than speed in any case.

Good discussion though :). I think we all agree on the thing that is misconceived by the general boxer crowd. Lifting heavy/lifting at all does NOT make you slow. Lifting "Heavy enough" for "high" reps (7ish+) is for hypertrophy. Lifting "light" for "higher" reps (13-14ish+?) is gonna be for endurance.

Thanks Kinetic

sammiza has a pretty good idea of building up the strength and sacrificing some speed but then spending a few weeks before the fight to compress everything in to tight compact fast muscles with just technique. but if your not training for a specific date and just want to be fast all the time well i dont know

Agreed good conversation and good points

Weights will NOT effect your hand speed if done correctly.
Low weight at high reps will build strength. Avoid heavy weights they create bulk and that will make you slow.

I have a guy who trains with me, he is very fast, we got him doing low weights high reps and his speed is the same and strength has increased allot. I would even say his reaction time has improved but that could be due to other training we are doing.


I do allot of sparring 2 times a week, two other times a week I hold focus pads for fighter and stuff on those nights I wear a 10kg weight vest and wear 2.5kg weights on each leg, I skip and move around with them on. I have found it has made me faster on my feet and I move better. I have also been told by my sparring partners that my strength has improved I have become more solid and I am strong when inside fighting.


Hope this helps

DMC:boxing:

Heavy weights do NOT create bulk. Its your diet that creates bulk. I do probably 70% of my max 3 x 12 and I am not slower if anything i feel like, i am faster.

Since my wrist is injured i haven't been able to do much bag work, so instead i am doing more weights, about 3 times a week. I lift heavy and do low reps as i have always done. The only reason i lift weights is to be stronger physically and more explosive. And even the actual act of lifting weight is just a small part of what i do.

People on here need to stop giving false information, low weights with high reps is used by body builders to gain muscle definition. Now tell me, is muscle definition important in boxing? No. If you want to box don't lift light while doing lots of reps, it will be more of a nuissance than anything.

People on here need to stop giving false information, low weights with high reps is used by body builders to gain muscle definition. Now tell me, is muscle definition important in boxing? No. If you want to box don't lift light while doing lots of reps, it will be more of a nuissance than anything.

is being able to move your arm in a punching motion as fast as you can with a 5 pound weight for 6 sets of 100 going to give you muscle definition? is it going to increase your endurance? should i not punch with weights? maybe i shouldnt wear gloves i mean there a pound each.

when you go out and jog is your body not a weight supported by your legs are your legs not doing lots of reps with low weight? so we should stop jogging?

so doing say a punch off on the heavy bag for about 60 seconds just punching as much as you can im sure thats not helpfull either right? i mean your fists weight something and gloves are a pound each i dont see how that wouldnt be considered high reps low weight should so i stop hitting the punching bag because my arms are going to get more defined, or perhaps do you think that just maybe there are other benifits then just muscle definition? like endurance lactiact acid threshhold increased atp production and re-systhsys? and perhaps when you do it as i've allready said multiple times if you do it as quickly as you can it might not even effect your speed

is being able to move your arm in a punching motion as fast as you can with a 5 pound weight for 6 sets of 100 going to give you muscle definition? is it going to increase your endurance? should i not punch with weights? maybe i shouldnt wear gloves i mean there a pound each.

when you go out and jog is your body not a weight supported by your legs are your legs not doing lots of reps with low weight? so we should stop jogging?



Now you're trying to be a smart ass and you know it. Shadowboxing with weights can't be considered lifting weights and neither is jogging. And where the **** did i say doing bag punch outs was bad? Thats right i didn't say that. I was talking about weight lifting and you're trying to make me sound like i said hitting the bag and jogging were bad things, you're a ****ing tool.

By lifting low with high reps i meant more something along the lines of bench pressing 80 pounds 200 times when you can bench press 200 pounds 20 times. Or doing 120 curls with 20 pounds dumbell when you could do 40 with 60 pounds dumbell.

Get my point? Cause if you don't i'll draw you a picture.

this guy is a Olympic gymnast, its common knowledge that gymnasts never touch weights yet they are some of the strongest athelets pound for pound

http://img228.imageshack.us/img228/8250/51000412.jpg (http://img228.imageshack.us/i/51000412.jpg/)

bodyweight training for the win, weight lifting is just for people who take shortcuts
people seem to have this misconception with exercise, thinking that the only way to get strong and explosive is through extreme weight lifting. While it's no doubt an effective method, you can get into incredible shape via bodyweight exercises and static holds (suspending you entire body in the air in various positions with only your hands planted on the ground), not to mention planches. It all has to do with how much leverage you give yourself.

I also read this article at dragon door in regards to bodyweight strengthening here is a excert:

How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5’3”.

you can find the full article here
http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229

"By lifting low with high reps i meant more something along the lines of bench pressing 80 pounds 200 times when you can bench press 200 pounds 20 times. Or doing 120 curls with 20 pounds dumbell when you could do 40 with 60 pounds dumbell."

sure i was being an a hole but every one of the exercises i mentioned is just low weights high reps so low weight infact that its actually 1 pound from each bag glove or just your body weight. sure you can press 80 lb 200 times or 200 lbs 20 times but better then that you can press 80 lb 200 times as fast as you can or you can explosively press 200 lb 20 times. My point is that if the lifting action that takes place is done at a speed that is your max its better then just lifting the weights.

also that 80 lb 200 times could be more effective then doing 200 lb 20 times assuming your doing the 80 lb 200 reps as fast as you can and your slowly doing the 20 200lb reps

though also as i mentioned before when lifting heavy weights i would explosively perform the contraction then hold and slowly drop the negative part

this guy is a Olympic gymnast, its common knowledge that gymnasts never touch weights yet they are some of the strongest athelets pound for pound

http://img228.imageshack.us/img228/8250/51000412.jpg (http://img228.imageshack.us/i/51000412.jpg/)

bodyweight training for the win, weight lifting is just for people who take shortcuts

Planche pushups front levers iron crosses gymnyasts are beasts.

Planche pushups front levers iron crosses gymnyasts are beasts.

I'm implying that these bodyweight strength exercises are more effective for a boxer compared to traditional weight lifting, which is often frowned upon within the boxing gym.

Yes and no they build up huge strength but its more of a static strength and its not very speed based. its good exercise but it would be better if you shadow boxed or hit the bag to work on speed plus did the gymnastic high leverage static holds

you want high weight low reps. you will feel .01% slower throughout your training but 2 weeks before a fight you drop the weights and do alot of bw work. then the week of your fight you do no calistenics just skill + cardio. you will be amazed how fast you get in those 2 weeks.you will hit much much harder trust me. you can lift high reps but always do either less than 5 reps or more then 15 reps. in between is mostly hypertrophy and is not needed. think about this. everything else you do for boxing besides weights is for endurance. your throwing tons of punches, speed bag, mitts, sparring, running, calistenics. so when you go in the weight room why waste your time training the system you train everyday. make the gym sessions for max/explosive strength. bring the weight down controlled, not slow, and then explode up and try to lift as fast as possible. this is the real key. if you lift fast you will be fast. for lower body work you especially want heavy weight low reps. heavy back squats, heavy deadlifts, powercleans from the floor. you dont really need much else for your lower body with all the running that is needed. mabye just bw work like bw squats and lunges. every other week after your lifting sessions, do some explosive movements. if you did bench, squat, and row that day. later on do clap pushups, box jumps, and bw rows.you cant do this everytime as it is strenous on your body and you will get injuries like tennis elbow. good luck with the training!

wow......that is the worst info ever...dude, stick to low weights high rep...i do it and it has worked wonders for me. Goodluck!

I think we all agree on the thing that is misconceived by the general boxer crowd. Lifting heavy/lifting at all does NOT make you slow. Lifting "Heavy enough" for "high" reps (7ish+) is for hypertrophy. Lifting "light" for "higher" reps (13-14ish+?) is gonna be for endurance.

I agree with virtually all you have posted but it should be mentioned that hypertrophy won´t happened without calorie excess with a reasonable balance of protein/crbs/fat and rest. Hypertrophy can also happen when you lift heavy at lower reps also, for example 4-6 reps but you gotta eat and rest for it, I would imagine it could also happen at 14-20 reps with the same disclaimer. It is just that 8-12 is meant to be the most ideal for hypertrophy.

I agree with virtually all you have posted but it should be mentioned that hypertrophy won´t happened without calorie excess with a reasonable balance of protein/crbs/fat and rest. Hypertrophy can also happen when you lift heavy at lower reps also, for example 4-6 reps but you gotta eat and rest for it, I would imagine it could also happen at 14-20 reps with the same disclaimer. It is just that 8-12 is meant to be the most ideal for hypertrophy.

Yeah, thanks for adding that in there as calories do play a big part in lifting :boxing:.


I'm implying that these bodyweight strength exercises are more effective for a boxer compared to traditional weight lifting, which is often frowned upon within the boxing gym.

Frowned upon for no reason, lifting and becoming slow is disproved myth of boxing.

Yeah, thanks for adding that in there as calories do play a big part in lifting :boxing:.



Frowned upon for no reason, lifting and becoming slow is disproved myth of boxing.

speed is not the only detrimental factor, lifting and adding bulk will tax the cardiovascular system, thus reducing one's stamina.

speed is not the only detrimental factor, lifting and adding bulk will tax the cardiovascular system, thus reducing one's stamina.

Doesn't that go hand in hand with the myth? Lifting will make you bulky and slow? It will make you bulky...if you lift for it. That's why you lift for strength/power/etc.

gyminist lift weights....how the hell you get that big doing push ups all day?

check out a planche push up a front lever then do some one arm pull ups and your that big

I'm implying that these bodyweight strength exercises are more effective for a boxer compared to traditional weight lifting, which is often frowned upon within the boxing gym.


That is correct.

Yes and no they build up huge strength but its more of a static strength and its not very speed based. its good exercise but it would be better if you shadow boxed or hit the bag to work on speed plus did the gymnastic high leverage static holds


Those holds you are talking about are body weight exercises. Also, there are plenty of body weight exercise one can do to increase speed. For example, when you do pushups, push very hard and touch your toes, this is excellent for explosion. Also you can do pullups where you explosively pull up and tap whatever the top of the pull up bar is. If you are creative, body weight exercises can greatly increase speed.

That is correct.

The point is there is no reason for it to be frowned upon.

The point is there is no reason for it to be frowned upon.

I agree, I was staying out of that part of the conversation. There are a bunch of world class fighters that lift weights.

I do weights on occassion. Deadlifts, explosion exercises, neck workouts and barbell strength complexes. But I have had a lot of success with body weight exercises, especially some of the more creatve ones and I have found that the strength stays with me longer.