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Old 10-31-2004, 02:17 AM #1
blockburna944 blockburna944 is offline
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Default Weight Training for Boxers

I know for a long time that it was considered bad for boxers to lift weights, but since now that myth has mostly been proven untrue, what kind of boxing programs do/should competitive boxers use?
Right now, I lift 3 sets at high reps (17-15-13) and do a large variety of exercises, rotating upper and lower body works day to day and resting on Sundays. (Except for bench press, I am following the Soviet Program, so that is on a different schedule.)
Spinx gave his routine in another post which is mostly upper body and also high reps.
Whar are the most effective exercises, rotations, reps, and etc. for weight training for boxers?
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Old 10-31-2004, 07:04 AM #2
Eken Eken is offline
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You should do more sets and fewer repetitions, with explosive performance. I would suggest someting like 5 sets, 6 reps. Also take a litte longer break between sets than usual and try to stick to fundamental exercises like the benchpress, deadlift, squats etc
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Old 10-31-2004, 07:47 AM #3
leff leff is offline
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NO NO NO, 10-15 rep 3 set fore stregth.
Many sets vil make you big and bulky.And try lift as explosiv as you can.
By the way weightlifting is a overratted boxing exercise.
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Old 10-31-2004, 12:57 PM #4
Dr.Pugilist Dr.Pugilist is offline
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Never do 8-15 reps if you want to box.

That will build weightlifting strength and size, but will do nothing for power or quickness.

Use explosive weightlifting and plyometrics. Olympic style clean , jerk, and press do wonders for explosive power, but do not necessarily build any excess size. They will increase vertical leaping ability and punching power.

I would also recommend sprints, weightless vertical leap exercises (jumps, lunges, high skips), and simple things like clap push-ups.

Reps should be under 6 or over 15.

The 15+ rep sets should be relatively slow on the negative and explosive (as fast as safely possible) on the positive. These sets will help you maintain power in your punches for long exchanges, since the sets last for 30 secs or so.

If you you keep the heavy sets under 6 then you will not build too much size, but can increase your strength.
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Old 10-31-2004, 12:59 PM #5
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Remember, we want power, not strength. That's why those 6'2" 350 pound olympic weightlifters can still have 30+ inch vertical leaps. Would much rather take a punch from a Lee Haney than a Vasily Alexeyev.
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Old 10-31-2004, 01:38 PM #6
Dyl-G Dyl-G is offline
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what do you guys mean by explosive?
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Old 10-31-2004, 02:29 PM #7
blockburna944 blockburna944 is offline
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Thanks for the advice so far. Any reccommendation on rest time between sets and exercises?
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Old 10-31-2004, 06:56 PM #8
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By explosive I mean pushing as hard and as fast with the weights or your own body weight. There should be no slow portions of a lift. You should power throw the whole rep...your weights should probably make a little noise. There is a tendency when lifting weights to move the weight in such a tightly controlled manner that the rep is too slow. Focus on moving the weight as fast as possible, even if it means using less weight than you would like.

For heavy sets allow at LEAST 90-120 secs between sets. The sets shoudl be 6 reps or less and very intense.

For light sets , at least 15 reps, allow only 45 secs to a minute between sets. The weight should be light enough to do fairly quickly with each rep , and not too strenuously on your first set. For instance, if you max at say 200 on bench, throw on 95 or 115 and do 15-20 fast reps with that.
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Old 10-31-2004, 10:46 PM #9
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remember to keep a good form, dont get sloppy on your form and lift explosively
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Old 11-01-2004, 04:12 PM #10
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anyone ever use a machine called the supercat? that sucker will do wonders for power in your legs.
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