seems like nothing is getting answered lol. i think the new guys (i was about to say noobs, then i realzied how much that is not cool) and myself have been seeing differing opinions, with guys saying, lift weights and others saying, don't lift weights. me myself, i feel as if i have a lot of natural punching power and i really don't feel the need to lift weights. i'm hoping punch drunk can come in here and at least give examples of the exercises he trains his fighters with regarding free weights. maybe that will make the picture clearer as you only have stated, lifting is fundamental. i know you are going to come in here and say that it's based on the person for what routines to use and what not. but i just want examples of the exercises regarding free weights (or machines etc). Right now, i don't have access to a gym and do not lift weights, but an example that i think might help in boxing is possibly squats because alot of the punching power comes from the legs. maybe someone can chime in here. i think what i will do though is just join a gym and listen to my trainer.

i only give info that i get from my trainer or other knowledgable people who used to post on this site, also everything i say ive tried myself

Examples of exercises that I use with my fighters: Squats, deadlifts, closegrip benchpress, one arm dumbbell press, military press, full contact twist, pullups, chinups, dips, bend over rows, power cleans, power snatch, step ups, bulgarian split squat, hanging leg raises.

I'm sure I forgot a few. If you're wondering what some of them are, you can probably find most of them at http://exrx.net/Exercise.html

Most of them are big compound movements, and shouldn't be done without a proper instructor.

Examples of exercises that I use with my fighters: Squats, deadlifts, closegrip benchpress, one arm dumbbell press, military press, full contact twist, pullups, chinups, dips, bend over rows, power cleans, power snatch, step ups, bulgarian split squat, hanging leg raises.

I'm sure I forgot a few. If you're wondering what some of them are, you can probably find most of them at http://exrx.net/Exercise.html

Most of them are big compound movements, and shouldn't be done without a proper instructor.Those must be some really bad performing trainees. You forgot to add 20 sets of bicep curls, pink dumbell tricep kickbacks, leg pressing, and of course the pec dec.
















:D

Nothing wrong with lifting weights to get stronger per se. For instance, punching with weights in the hands or standing press-outs with the cables or squat jumps have been standard for a long time. The question is when does lifting become an end in itself, rather than a tool for improving endurance and power. Getting more muscular in boxing has traditionally been a way to move oneself out of one's natural weight class and into a weight class with bigger guys whose reach and leverage give them an advantage. Few really muscular guys win world titles, although they often do well in the lower divisions where the less muscular guys may not have the skills to resist brute force. The idea of lifting should be to improve skills useful in boxing, rather than simply to "get strong". So, along these lines, free weights are better than machines, and dumbbells are better than barbells, because the weight must be controlled throughout the motion with each arm individually, just like in the ring, rather than dictated by the machine or the structure created by the same simultaneous motion with both arms using a barbell. Another question is when is the pursuit of power and/or size, which takes hours of work per day counterproductive to the development of speed and technique (footwork and sparring), which also take a lot of time and energy. Most would say sparring is the most essential thing one can do. Endurance is also important for fighting in the ring. Does this help?

Good post yrrej.
Just bear in mind a few things though.
1. Training for strength and size is not necessarily the same thing. You CAN get stronger without getting bigger.
2. Remember that power is speed*weight. Getting stronger gives you a higher potential for power and therefore speed.
3. Sparring can be overdone.

Other than that, good points. :)

I think lifting weights just for the sake of lifting them is pointless. Whatever happened to FUNCTIONAL training, PunchDrunk?

So even tho u dont lift weights hiting the punchbag among other non-weight liftin excersises can stil improve your stength by large amounts?

I think lifting weights just for the sake of lifting them is pointless. Whatever happened to FUNCTIONAL training, PunchDrunk?

When and where did I say lift weights just to lift weights? :confused: I say lift weights for strength (and avoid bodybuilding). Combine that extra strength with traditional boxing training, power endurance exercises, and plyometrics, and you'll get a better result than any of those without the others.
THAT my friend, is functional.

Sure, functional exercises were quite the buzz at one point. Problem is, squatting on a stability ball will get you injured instead of stronger. :D
Seriously though, mimicking athletic movements too much in resistance training can actually have a detrimental effect on actual boxing technique. And the carry over is negligible, at best. Another problem is that you don't get the same strength increase, since you can't put on that much weight for those exercises.
My experience is that a basic strength program, involving the major compound lifts, to raise strength levels, and then working hard in the specific sport training to implement those strength gains to your technique is the best way to go. Most of the hardcore strength "gurus" seem to have adopted that stance as well.

So even tho u dont lift weights hiting the punchbag among other non-weight liftin excersises can stil improve your stength by large amounts?

Not really. You can get better technique, and thereby feel stronger and actually hit harder, but if you do both you'll get that same result PLUS the added strength, that will make you hit even harder.

Listen guys, training theory is a very complex issue with a lot of myths and misunderstandings. Those myths and misunderstandings are kept alive by people passing on hearsay about something they've never tried or read about. The best advice to clear up this "big ball of confusion" is to go READ about these issues. Actual books. Get a basic idea of what this is all about before you go and open your mouth about fat loss and weight training etc.

READ :)

i'm just going to listen to people i work with and watch everyone as i go along. for now, i won't lift weights simply because i have no access to them. besides, if my trainer tells me to do certain exercises, i will listen to him. i shall be joining a boxing gym soon so lol, i guess this thread was if anything entertaining as i probably won't implement any of the information you guys gave me. oh well

I am having excellent results in strength gains, with minimal muscle weight ("mass") gains, by doing squats, cleans, and deadlifts, 6-8 sets of 8-10 reps. One day per week devoted to each exercise, with boxing on the off-days. I skip rope between every couple of sets. It takes me about 90 minutes to get through 8 sets. I use about 60% of my max and concentrate on form and control, because 90 minutes is a long friggin' time to do the same exercise.

These are compound movements, meaning each exercise works multiple muscle groups. They increase coordination and overall "practical strength." My punching "snaps" better, my legs are getting far stronger, as is my lower back -- meaning my weaves are faster and my slips are crisper. Overall I feel more "solid" on my feet and I'm hitting really well. Because I do long sets, and a lot of them, I'm gaining strength and endurance. Because not doing 3 sets of 6-8 reps of isolation (single-muscle) exercises, I'm not gaining mass.

Forget bench presses, forget curls, forget tricep kickbacks. Boxing is a whole-body exercise that requires strength, coordination, and endurance. Lift accordingly.

Your mileage may vary.

EDIT:: I should mention that I was big into fitness and bodybuilding about ten years ago, devoted nearly four years of my life to practically living in a gym every night.

When and where did I say lift weights just to lift weights? :confused: I say lift weights for strength (and avoid bodybuilding). Combine that extra strength with traditional boxing training, power endurance exercises, and plyometrics, and you'll get a better result than any of those without the others.
THAT my friend, is functional.

Sure, functional exercises were quite the buzz at one point. Problem is, squatting on a stability ball will get you injured instead of stronger. :D
Seriously though, mimicking athletic movements too much in resistance training can actually have a detrimental effect on actual boxing technique. And the carry over is negligible, at best. Another problem is that you don't get the same strength increase, since you can't put on that much weight for those exercises.
My experience is that a basic strength program, involving the major compound lifts, to raise strength levels, and then working hard in the specific sport training to implement those strength gains to your technique is the best way to go. Most of the hardcore strength "gurus" seem to have adopted that stance as well.

Personally, I don't see the point in lifting weights for 'strength' gain. In fuctional training, strength should be developed with the intent of improving skills, not just for the sake of more strength. Size is developed in areas that will benefit from greater size, not for aesthetics.

I don't think you really understand what functional training actually is. Let me ask you a question: How many sports are played sitting down? As far as I can tell, not many. Therefore, training ina seated position is NOT-FUNCTIONAL. Another question : How many sport skills are performed by one joint acting in isolation? Again, the answer is zero. That is why in my opinion, exercises like bench press are completely useless.

My best info I would give a beginner who is wanting to get bet ter at boxing is to analyze the sport. Watch the sport, and watch the great fighters. Look for the common denominators - what they do well. The key to imprioving sport performanc lies in improving the ability to produce speed and power. Not just improving speed and power.

Personally, I don't see the point in lifting weights for 'strength' gain. In fuctional training, strength should be developed with the intent of improving skills, not just for the sake of more strength. Size is developed in areas that will benefit from greater size, not for aesthetics.

I don't think you really understand what functional training actually is. Let me ask you a question: How many sports are played sitting down? As far as I can tell, not many. Therefore, ]training ina seated position is NOT-FUNCTIONAL. Another question : How many sport skills are performed by one joint acting in isolation? Again, the answer is zero. That is why in my opinion, exercises like bench press are completely useless.

My best info I would give a beginner who is wanting to get bet ter at boxing is to analyze the sport. Watch the sport, and watch the great fighters. Look for the common denominators - what they do well. The key to imprioving sport performanc lies in improving the ability to produce speed and power. Not just improving speed and power.

sports are when u actually have to use ur whole body and bench pressing is is isolating that muscle group,being the chest,so u can get the maximum results...and for sitting excercises,would u want to be running while ur curling weights, no you would want to hold back from giveing ur energy to another body part and put it all in ur active excercise,again to maximize results

Personally, I don't see the point in lifting weights for 'strength' gain. In fuctional training, strength should be developed with the intent of improving skills, not just for the sake of more strength. Size is developed in areas that will benefit from greater size, not for aesthetics.

I don't think you really understand what functional training actually is. Let me ask you a question: How many sports are played sitting down? As far as I can tell, not many. Therefore, training ina seated position is NOT-FUNCTIONAL. Another question : How many sport skills are performed by one joint acting in isolation? Again, the answer is zero. That is why in my opinion, exercises like bench press are completely useless.

My best info I would give a beginner who is wanting to get bet ter at boxing is to analyze the sport. Watch the sport, and watch the great fighters. Look for the common denominators - what they do well. The key to imprioving sport performanc lies in improving the ability to produce speed and power. Not just improving speed and power.

I really don't think YOU read my post. I said that functional training is overrated for strength gain. I know perfectly well what it is, I just don't think it works as well as people think it does. This comes from personal experience, from training athletes for years.

Here's what Christian Thibideau has to say about functional training: "With functional training we want to improve the capacity of the nervous system to solve motor tasks, so we need to use strength training exercises that are complex. Multi-joint exercises such as squats, deadlifts, presses, cleans, snatches, and chins are all prime choices. Some stability ball lovers will argue that unstable exercises are good for functional improvements. It's true that they're complex, however, since the potential of these exercises for strength, strength-speed and speed-strength improvement is very low, I don't consider them to be functional training in its truest sense."
He seems to agree with me... ;)

Let's just say you were right for a minute though.
1. Why would you write me a PM a while ago, asking for advice on how to get stronger and faster, if you know better than me anyway?
2. Why does just about the entire population of elite athletes, from sprinters to hockey players to basketball players to swimmers (yes even swimmers use weights, and with great results!) to, yes, boxers, use the methods I've described in this and other threads?

Do you even know what you're talking about? Are you a certified trainer? Have you ever trained boxers, or other athletes at a high level? Have you ever taken over a boxer, put him on a strength training regimen, and seen the results for yourself? I have done all those things.
One example: I had this fighter who was like nr 2-3 at lightweight in this country. When I took over as his trainer, he was a sound defensive boxer, but he couldn't punch his way out of a wet paper bag! I mean, it was pathetic! His punches had NOTHING in them. Part of it was technique, part of it physique.
Since I started training him 2½ years ago, he's learned to hit MUCH harder, dropped to featherweight and become national champion. We corrected his technique, AND got him much stronger and more explosive with weights. So excuse me for not giving a **** about what you have to say, I walk the walk before I talk the talk! :boxing:

sports are when u actually have to use ur whole body and bench pressing is is isolating that muscle group,being the chest,so u can get the maximum results...and for sitting excercises,would u want to be running while ur curling no you would want to hold back from giveing ur energy to another body part and put it all in ur active excercise,again to maximize results

Except that bench pressing is actually a sport. It's called powerlifting. :p

Except that bench pressing is actually a sport. It's called powerlifting. :p

wow really :p

would u want to be running while ur curling

you have to take a few steps before you throw the rock. wait, you are talking about the ice sport, right? :D

seriously though, how many people here do curling, the sport? heard it's OC in minnesota.

you have to take a few steps before you throw the rock. wait, you are talking about the ice sport, right? :D

seriously though, how many people here do curling, the sport? heard it's OC in minnesota.


no, ill fix my post lol

I rarely go back to a thread, but I just read this whole thing. Valid points on many of the posts, and a lot of silly kibbitzing. The bottom line is what will work for you. You've got to have an interest in what you are doing and work consistently over time to get any results whatever. So look, listen, and try different things, ask questions of people you respect and preferably much better than you, and do what will keep you in the sport.