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Old 03-04-2008, 09:50 PM #1
sweet*science sweet*science is offline
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Default Bench press v. speed

What's up guys?

I have been boxing for roughly six months. Before boxing I stayed in the gym and lifted heavily basically trying to bulk up. I stand at 5'9'' and fluctuate in weight between 166 and 170. I was maxing out on the bench at 205. My question is if I continue to lift heavily will it affect my hand speed? I want to have a more developed upper body but I am not sure if heavy lifting will benefit me in terms of a more developed frame while maintaining hand speed. What do you guys think?

Thanks
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Old 03-04-2008, 11:52 PM #2
mamoroso04 mamoroso04 is offline
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If you make the positive portion of your reps explosive and quick, and continue to do other speed training methods, I don't think it will slow you down at all. Before I started boxing I was a powerlifter and I don't feel that bench pressing had any effect on my hand speed.
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Old 03-05-2008, 12:00 AM #3
sweet*science sweet*science is offline
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Thanks for the input mamoroso04. Before boxing I was just running and working out. So, I can say that the difference between my speed then versus now is at an significant amount but id say that is more due to the fact that I have been training and know how to throw a punch.
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Old 03-05-2008, 12:09 AM #4
giantsbran1227 giantsbran1227 is offline
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Dont listen to him. It is not good to lift heavy as a boxer. If you want to lift then do small weights, high reps. Also do medicine ball, and plyometrics to improve hand speed.
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Old 03-05-2008, 11:31 AM #5
danny stash danny stash is offline
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Originally Posted by giantsbran1227 View Post
Dont listen to him. It is not good to lift heavy as a boxer. If you want to lift then do small weights, high reps. Also do medicine ball, and plyometrics to improve hand speed.
this is an age old quesion I dont think anyone here is qualified to answer it. I was a heavy weightlifter for all my life and got into boxing late. I hit harder than most guys doing it since they were a kid. My buddy mikey the same deal. Now, are we just naturally "hard" hitters or is it cuz we have very dense muscle fibers. I no longer bench very heavy but do keep a weight regimen. I think this is an individualized question.
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Old 03-05-2008, 12:29 PM #6
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Quote:
Originally Posted by sweet*science View Post
What's up guys?

I have been boxing for roughly six months. Before boxing I stayed in the gym and lifted heavily basically trying to bulk up. I stand at 5'9'' and fluctuate in weight between 166 and 170. I was maxing out on the bench at 205. My question is if I continue to lift heavily will it affect my hand speed? I want to have a more developed upper body but I am not sure if heavy lifting will benefit me in terms of a more developed frame while maintaining hand speed. What do you guys think?

Thanks
don't worry, do bench press it will give your punches power, but it will not take your speed away if you still to speed exercises... i'm 181cm 85kg bench press 125kg max and still fast as a mother****er.. pwnage
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Old 03-05-2008, 06:03 PM #7
kryo kryo is offline
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Originally Posted by SerbianKO View Post
don't worry, do bench press it will give your punches power, but it will not take your speed away if you still to speed exercises... i'm 181cm 85kg bench press 125kg max and still fast as a mother****er.. pwnage
Based off of your shadow boxing video it seems like you don't even know how to box, let alone be "fast as a mother****er".
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Old 03-05-2008, 07:37 PM #8
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Well thanks guys, It sounds like it is trial and error for me. Thank you all for the input.
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Old 03-05-2008, 09:52 PM #9
VBoxer VBoxer is offline
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another good thing to do is pyramid your sets: do reps as in 15, 10, 5, 10, 15 or vice versa. thats has helped me alot. builds a lot of strength.
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Old 03-05-2008, 10:22 PM #10
Rob Pilger Rob Pilger is offline
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Sweet Science don't waste your time with light weights and high reps.. I really can't believe people think this is the way to lift. Hilarious!!

If you JUST lift heavy weights without improving RFD, speed, you can become slower. BUT performing true plyometrics will increase speed/power, RFD.

Even performing speed strength reps with the bench press won't make you as fast as plyometrics training because you decelerate with the bar at the end of the speed bench movement, to prevent this add bands, or chains to the barbell and you don't decelerate.

The bench press is just a general exercise. Strengthen your core in rotation, strengthen your lats, and legs to develop fight ending power.

Again, don't perform light weight with high reps, you won't get faster or more powerful this way, you get that type of muscle endurance training with your bag and mitt work.

Lift heavy weights to build base strength, then perform plyometrics to become frighteningly fast and powerful! Just hope that your competition is lifting with light weight and high reps, cause kicking their asses will be cake! :-)

Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html

Last edited by Rob Pilger; 03-05-2008 at 10:26 PM.
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