Weighted Pull/Chin-ups.

[oovavu]

You need to be able to move your body weight in any exercise before you lift with resistance. If you can't move and stabalize your own body weight don't load the movement.

After you can complete at least 15 reps of body weight chins and pull ups then load the movement. I'm not talking half ass reps either, perform relative full range of motion movements.

The size of the weight vest depends on your current strength levels and experience with it. It's best to get an adjustable one. They are REALLY worth the $$

As far as reps to get strong perform no more than 5 reps. Strength bracket is 1-5 reps. You can do 6-12 reps but be carefull so you don't put too much lean muscle tissue on that could move you out of your current weight division if you fight.

15-20 reps for endurance wouldn't hurt for a deload week but you get enough muscular endurance training working the bags and mitts.

If you can't do 15 or so body weight chins or pulls by a mini band to help for forced reps when you fatigue.

Rob Pilger
www.boxingperformance.com
www.theultimateboxingworkout.com

Cheers dude, yeah im pretty proficient at pull-ups ~30 and chin ups ~25 with full arm lock, if im doing weighted pull/chin ups is there anything I need to do to counter balance the extra strain im putting on my back, I mean I don't want to develop something too much if its going to be detrimental to other areas, if that makes much sense lol.

[D.I.E.S.E.L]

Cheers dude, yeah im pretty proficient at pull-ups ~30 and chin ups ~25 with full arm lock, if im doing weighted pull/chin ups is there anything I need to do to counter balance the extra strain im putting on my back, I mean I don't want to develop something too much if its going to be detrimental to other areas, if that makes much sense lol.

yea man. Its a mental thing more than anything. When you do it make sure u relax as much as possible and FLEX your abs. That eases the stress off your back and controls the movement