The truth of weight training.

Dayum, Ray Robinson just worked the heavybag and had enough bang to bust em faces wide open. :nonono:

Anyone else have anything too say...?

Opps, I just realized I put 12-15 reps for muscle endurance. Like you said it should be 15 + (or as he lists 15-20 reps). Thats a good rep scheme, and if you perform circuit training with that it should be a killer workout of muscular endurance.

Opps, I just realized I put 12-15 reps for muscle endurance. Like you said it should be 15 + (or as he lists 15-20 reps).

I do supersets of 10-6-8 reps, theory is that the mid-range will provide me with a balance of strength and endurance. Possibly b/s, but it works for me. Rep Scheme...1-5~Strength/Power 6~8 Strength and mass 8-12 hypertrophy, 15+ endurance. If it works for you thats great! And the fact that you're doing supersets will also condition your body in a certain sense.

The truth is all of this is possible, if you weight train and follow a body building protocol(i.e- Split routine with moderate weight for a 8-12 reps) without stretching you have the chance of all of those outcomes. But if you train smart and I know some of you will disagree with me on this, Training with HEAVY loads for a minimal amount of reps(1-5). I do supersets of 10-6-8 reps, theory is that the mid-range will provide me with a balance of strength and endurance. Possibly b/s, but it works for me.

Just curious. I have all 3 of his books which I think are great. He's a real class act, too. Indeed, he sure knows his stuff when it comes too boxing.

I just dont like heavyweight lifting. We lifted 3x a week and ran and played softball, basketball and such in the gym class. At thesame time with the boxing in the Ams we trained 4-5x a week, pro 6x a week. Your routine sounds good. And everybody will vary from person to person as to how much energy they put into each area. Perfect example, Hilmer Kenty had me over to his house where we talked about my boxing future and he showed me his belt. I learned alot from that visit but was amazed and am still amazed that he was a 15 round world champion fighter and yet he only ran 2 miles per day. Everybody ticks to the their own clock. But I still would not recommend heavy weights to any figher I was looking after..............Rockin':boxing: Thank you for your input sir. Much appreciated.

Yes! He was the one that made me think about weightlifting in the first place and then I did some more research and got where I am today haha. Why do you ask? Just curious. I have all 3 of his books which I think are great. He's a real class act, too.

I lifted weights when i fought amatuer. Started out my junior year in a weight training class in gym. At that time I was fighting either 125 or 132. Took it for 3 or 4 semesters, dont remember exactly. But I started out maxing 95lbs on bench and like 125 on squats. Every month or so I would add 5 lbs to my reps on everything. While the football players were maxing out all the time I was doing everything high rep. I finished out maxing bench at 205 and squats at 320. I was 139 lbs at the time. I gained the strength from high rep. Granted, if I was maxing all of the time those figures would be higher. But its not brute strength at wins most boxing matches. I turned pro and did not touch any weights except for shadow boxing with 2-3 lb weights in each hand. All my strength came from using my own body weight in exercises. I was in incredible shape and hitting damn hard and fast. I still say that heavy weights are not needed for boxing..............Rockin':boxing: That is quite impressive but if you may, what do you think about this. Working out 3x a week mixing strength training, muscular endurance and pylos...is this bad? Its been working for me so far too.

Dude, he probably wasn't lifting properly. These days, we know more about lifting for boxing, and nearly, or in fact pretty much all the top senior amateurs I know have a lifting program based on building strength but not excessive bulk. It doesn't slow you down if you do it properly. One of THE fastest, most elusive and fluid amateurs I have seen fight lifts weights. He won silver at the World Youth champs this year in case you are doubting how good he is. Watch this dude fight, he is fast as, real long also, and hard to get points on. If you lift properly, it will only make you stronger. Thank you! Finally someone knows where I'm coming from.

Thread starter, Did you happen to read Ross Enamait's books? Because is seems what your touching on are common themes he discusses, which I agree with as far as doing a combination of strengh, power (1-5 reps) and muscle endurance (12-15 reps) opposed to focusing too much on hypertrophy (8-12 reps) when it comes to boxing training. Yes! He was the one that made me think about weightlifting in the first place and then I did some more research and got where I am today haha. Why do you ask?

on their off seasons why not, but if they were going into a fight this should not be recommended. and heavy weights are only good if you are moving up to a higher weight class because you are allowed a higher caloric intake and you will gain weight still. 1-5 reps to failure minimizes muscle gain, but you will still have the weight gain. and strength gains will almost NEVER occur if one's caloric intakes are at a minimum, that's why powerlifters are fat. and i never stated that multiple reps would equal strength. so i don't know what you are trying to correct bro :D Sorry about the "Multiple reps works endurance' thing. So what if you lift heavy loads, boost up your calorie intake and also boost up your cardio...?

Thread starter, Did you happen to read Ross Enamait's books? Because is seems what your touching on are common themes he discusses, which I agree with as far as doing a combination of strengh, power (1-5 reps) and muscle endurance (12-15 reps) opposed to focusing too much on hypertrophy (8-12 reps) when it comes to boxing training.

This is not true.....................Rockin':boxing: When you're training for strength you're working your nervous system. Did you know this. Endurance training is metabolic.

So basically strength training will only work for the boxer that doesn't have trouble making weight? Plus multiple reps builds endurance not strength. on their off seasons why not, but if they were going into a fight this should not be recommended. and heavy weights are only good if you are moving up to a higher weight class because you are allowed a higher caloric intake and you will gain weight still. 1-5 reps to failure minimizes muscle gain, but you will still have the weight gain. and strength gains will almost NEVER occur if one's caloric intakes are at a minimum, that's why powerlifters are fat. and i never stated that multiple reps would equal strength. so i don't know what you are trying to correct bro :D

Not really when you want to build strength. Atleast someone agrees! haha

I never stated that weight training was bad. Heavy lifting though is not the way unless your planning on moving up in weight. Boxing is about endurance, lighter lifting with high reps will build strength and endurance. Heavy lifting builds greater strength but gives little to long term endurance. People believe that pure strength causes knock outs and therefore believe that heavy lifting would have to help. Now there are some out there who gained their ko's from brute strength but far more ko's are attained by good boxing tactics and hitting the guy when he is not expecting a shot. I fought penty of "weight lifter" types. End result, they are tired and I'm beating the shit out of them. When I was 16 I fought a guy that was 23 and a body builder type. I remember coming out for the fight and everybodys calling for the blue corner. I was in the red corner. Looking up to the ring I could see why. The guy looked like a little hulk and here I was a skinny 16 year old kid. I easily won the fight scoring a couple of 8 counts and found that I actually caused the guy to quit fighting after the bout. Stick to low weight and high rep, you'll have extra strength, flexibility and most of all endurance. Brute strength is grossly over rate by the public for fighers..................Rockin':boxing: I can see where you're coming from and yes you do have a point, I'll admit that. I mix my workout I involve strength training, pylometrics, bodyweight conditioing and running and I will admit that I have gained some weight but I replaced the fat with the muscle. My speed, and power improved and so did my endurance. I also follow a sound diet. That is why I believe in lifting, but only lifting smart.

lifting weights with 1-5 reps will only increase your strength, with muscle gains at a minimum. and if you want that strength, a higher carbo-load should be implemented in the diet.. and those trying to lose weight would not benefit AT ALL from this. but heavy weights followed by HIIT cardio will really only result in muscle loss.. so this isn't recommended. specially if a fighter is on a low caloric intake (again those trying to make weight), heavy weights will put too much stress on the muscle.. and again resulting in muscle loss. light weights are great for muscle endurance, with muscle gain being small to none (truly depends on diet), so this would be the only type of weight lifting that should be helpful. either this or body weights really. just my two cents :D So basically strength training will only work for the boxer that doesn't have trouble making weight? Plus multiple reps builds endurance not strength.

In the sport of the athlete aims too be stronger, more explosive and have more endurance then that of his opponent. Overall s/he he wants too be more functional. Most if not all old time boxing coaches are against weight training believing it will-A) Hinder performance, B) Makes you slow, C)Less flexibility or D) weight Gain. The truth is all of this is possible, if you weight train and follow a body building protocol(i.e- Split routine with moderate weight for a 8-12 reps) without stretching you have the chance of all of those outcomes. But if you train smart and I know some of you will disagree with me on this, Training with HEAVY loads for a minimal amount of reps(1-5). Doing this along with stretching will make you stronger. But what about explosiveness? You can train your muscles to become more explosive in quite a few ways, 2 of the most popular methods are pylometrics and ballistic lifts. Pylometrics is when a muscle is contracted and then lengthened very quickly so Clap push-ups and Squat/Tuck jumps are often utilized in training. Training with a medicine ball is also another method of pylometrics. The second method, ballistic lifts would be a cross between explosiveness and muscular endurance. Doing a weight lifting exercise with a light weight for multiple reps(20+) with SPEED is the second choice too build explosiveness. O-lifts could also be used. But lets not forget muscular endurance and cardiovascular endurance. Too target muscular endurance do a given exercise with little too no weight for multiple reps so in a certain sense, hitting the heavy bag, shadow boxing, speed bag training and body weight conditioning is basically training your muscles too last longer. Cardiovascular training can be trained by doing long distance running and sprint intervals which is covered in a boxers daily ritual; Road work. We have two boxers with similar skill, stamina and training. Boxer A trained like a typical boxer. Hitting the bags, road work, pylometrical and endurance training. Boxer B did all of the above and strength training. Who do you think has the advantage? For all you dummies its Boxer B. We are combat athletes, we are fighters not body builder. We need to be functional. Remember that. Hopefully this will shine some light on the myth that weight training is counter productive. Just my 2cents.... lifting weights with 1-5 reps will only increase your strength, with muscle gains at a minimum. and if you want that strength, a higher carbo-load should be implemented in the diet.. and those trying to lose weight would not benefit AT ALL from this. but heavy weights followed by HIIT cardio will really only result in muscle loss.. so this isn't recommended. specially if a fighter is on a low caloric intake (again those trying to make weight), heavy weights will put too much stress on the muscle.. and again resulting in muscle loss. light weights are great for muscle endurance, with muscle gain being small to none (truly depends on diet), so this would be the only type of weight lifting that should be helpful. either this or body weights really. just my two cents :D