boxing and weight lifting

[Kinetic Linking]

goddamn ylem you post some good **** sometimes.

I don't know if that's true, but it's a damn good idea. If you lift weights fast and explosively they might been super helpful and if you don't they might not. If you watch fedor train he does everything 100 percent intensity even circuits with heavy ****.

[Don Flamenco]

you want high weight low reps. you will feel .01% slower throughout your training but 2 weeks before a fight you drop the weights and do alot of bw work. then the week of your fight you do no calistenics just skill + cardio. you will be amazed how fast you get in those 2 weeks.you will hit much much harder trust me. you can lift high reps but always do either less than 5 reps or more then 15 reps. in between is mostly hypertrophy and is not needed. think about this. everything else you do for boxing besides weights is for endurance. your throwing tons of punches, speed bag, mitts, sparring, running, calistenics. so when you go in the weight room why waste your time training the system you train everyday. make the gym sessions for max/explosive strength. bring the weight down controlled, not slow, and then explode up and try to lift as fast as possible. this is the real key. if you lift fast you will be fast. for lower body work you especially want heavy weight low reps. heavy back squats, heavy deadlifts, powercleans from the floor. you dont really need much else for your lower body with all the running that is needed. mabye just bw work like bw squats and lunges. every other week after your lifting sessions, do some explosive movements. if you did bench, squat, and row that day. later on do clap pushups, box jumps, and bw rows.you cant do this everytime as it is strenous on your body and you will get injuries like tennis elbow. good luck with the training!

i'm gonna try this starting this week. I don't have enough weights at my home gym to max out though.

[Phenomkidd]

ok fine weight lifting can make you faster but you have to be doing the movements quickly. explosive with heavy weights and quick with light weights. maybe you can even do heavy weights slowly though i dont think youll see as much of an improvement then if you did them explosively.

light weights with higher reps at a quick workrate can also make your faster if heavy weights can but these must be done at like a second per movement.

just for reference i was saying sprinting makes you a faster sprinter its not going to improve your hand speed

what damages your joints is the constant brakeing because your accelerating to quickly i would reccomend a less steep hill with a jog before sprinting down hill but if you can flow down the hill with out needing to brake your pace the whole way down your not really doing any damage to the joints at least not more then just running normally.

Quick acceleration and stopping probably as well as the increased pressure on the joints from going downhill alone. You're gonna be stepping with more force and the force is gonna be hammering on your knees.

You don't have to be doing quickly I don't think, as long as you get em done. I would say there is a possibility of building even more explosiveness by doing it fast but you gotta ask yourself if you're doing it this fast is it really heavy enough for you? Also there are some exercises geared towards explosiveness in itself such as jumping barbell squats, barbell bench thrusts (normal bench but at the top you thrust the bar into the air instead of just bringing it down, best used on a smith machine), etc. The Light weights I think would garner you significantly more endurance than speed in any case.

Good discussion though . I think we all agree on the thing that is misconceived by the general boxer crowd. Lifting heavy/lifting at all does NOT make you slow. Lifting "Heavy enough" for "high" reps (7ish+) is for hypertrophy. Lifting "light" for "higher" reps (13-14ish+?) is gonna be for endurance.

[Spartacus Sully]

Thanks Kinetic

sammiza has a pretty good idea of building up the strength and sacrificing some speed but then spending a few weeks before the fight to compress everything in to tight compact fast muscles with just technique. but if your not training for a specific date and just want to be fast all the time well i dont know

[Spartacus Sully]

Agreed good conversation and good points

[MKultra]

Weights will NOT effect your hand speed if done correctly.
Low weight at high reps will build strength. Avoid heavy weights they create bulk and that will make you slow.

I have a guy who trains with me, he is very fast, we got him doing low weights high reps and his speed is the same and strength has increased allot. I would even say his reaction time has improved but that could be due to other training we are doing.


I do allot of sparring 2 times a week, two other times a week I hold focus pads for fighter and stuff on those nights I wear a 10kg weight vest and wear 2.5kg weights on each leg, I skip and move around with them on. I have found it has made me faster on my feet and I move better. I have also been told by my sparring partners that my strength has improved I have become more solid and I am strong when inside fighting.


Hope this helps

DMC

Heavy weights do NOT create bulk. Its your diet that creates bulk. I do probably 70% of my max 3 x 12 and I am not slower if anything i feel like, i am faster.

[Equilibrium]

Since my wrist is injured i haven't been able to do much bag work, so instead i am doing more weights, about 3 times a week. I lift heavy and do low reps as i have always done. The only reason i lift weights is to be stronger physically and more explosive. And even the actual act of lifting weight is just a small part of what i do.

People on here need to stop giving false information, low weights with high reps is used by body builders to gain muscle definition. Now tell me, is muscle definition important in boxing? No. If you want to box don't lift light while doing lots of reps, it will be more of a nuissance than anything.

[Spartacus Sully]

People on here need to stop giving false information, low weights with high reps is used by body builders to gain muscle definition. Now tell me, is muscle definition important in boxing? No. If you want to box don't lift light while doing lots of reps, it will be more of a nuissance than anything.

is being able to move your arm in a punching motion as fast as you can with a 5 pound weight for 6 sets of 100 going to give you muscle definition? is it going to increase your endurance? should i not punch with weights? maybe i shouldnt wear gloves i mean there a pound each.

when you go out and jog is your body not a weight supported by your legs are your legs not doing lots of reps with low weight? so we should stop jogging?

so doing say a punch off on the heavy bag for about 60 seconds just punching as much as you can im sure thats not helpfull either right? i mean your fists weight something and gloves are a pound each i dont see how that wouldnt be considered high reps low weight should so i stop hitting the punching bag because my arms are going to get more defined, or perhaps do you think that just maybe there are other benifits then just muscle definition? like endurance lactiact acid threshhold increased atp production and re-systhsys? and perhaps when you do it as i've allready said multiple times if you do it as quickly as you can it might not even effect your speed

[Equilibrium]

is being able to move your arm in a punching motion as fast as you can with a 5 pound weight for 6 sets of 100 going to give you muscle definition? is it going to increase your endurance? should i not punch with weights? maybe i shouldnt wear gloves i mean there a pound each.

when you go out and jog is your body not a weight supported by your legs are your legs not doing lots of reps with low weight? so we should stop jogging?

Now you're trying to be a smart ass and you know it. Shadowboxing with weights can't be considered lifting weights and neither is jogging. And where the **** did i say doing bag punch outs was bad? Thats right i didn't say that. I was talking about weight lifting and you're trying to make me sound like i said hitting the bag and jogging were bad things, you're a ****ing tool.

By lifting low with high reps i meant more something along the lines of bench pressing 80 pounds 200 times when you can bench press 200 pounds 20 times. Or doing 120 curls with 20 pounds dumbell when you could do 40 with 60 pounds dumbell.

Get my point? Cause if you don't i'll draw you a picture.

[bbos]

this guy is a Olympic gymnast, its common knowledge that gymnasts never touch weights yet they are some of the strongest athelets pound for pound



bodyweight training for the win, weight lifting is just for people who take shortcuts
people seem to have this misconception with exercise, thinking that the only way to get strong and explosive is through extreme weight lifting. While it's no doubt an effective method, you can get into incredible shape via bodyweight exercises and static holds (suspending you entire body in the air in various positions with only your hands planted on the ground), not to mention planches. It all has to do with how much leverage you give yourself.

I also read this article at dragon door in regards to bodyweight strengthening here is a excert:

How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5’3”.

you can find the full article here
http://www.dragondoor.com/cgi-bin/ar...&articleid=229