weight training, good or bad for boxing?

[Phenomkidd]

Explosive is relative to the weight. You can do it slow but that doesn't mean its not explosive. Also that does not have much to do with lifting for strength. If you're lifting for strength your priority is NOT muscle size its is muscle/strength/power/explosiveness. This means doing HEAVY weights for FEW reps, es: 5x5 sets, 3x5 sets.

MMA fighters do not know how to lift is a very general statement and IMO inappropriate because its pretty wrong. MMA fighters have coaches like any other athlete geared for this specific purpose. Also they are NOWHERE close to even being like a bodybuilder. Bodybuilder's lift purely for mass and try to get a VERY low bodyfat percentage. I'm willing to bet a good majority of serious fighters aim for strength and power. Also gassing has more to do with inadequate cardio, and if you ever do MMA you will see it is VERY tiring for the 15mins to 25 mins (depending on the match) that it goes on. You are using your whole body vs mainly your arms, obviously it will be more tiring.

[Spartacus Sully]

mma guys know how to lift for mma. theres alot of stuff thats helpful to mma huys thats not so much for boxers. theres also alot of exercises that are better suityed for a boxer with less weight then what a person in mma will lift.

say a dead lift for example. never in the game of boxing will you ever have to do any motion like that with more weight then your body weight where as in mma you might have to do that with some one on your back or hanging on to you.

so in comparisson for the exercises in mma you would want to do like 3 sets 5 reps of a really heavy weight explosively as if you trying to throw some one off of you. in boxing the only thing i can think of comparable would be slipping so your going to want to slip quickly and more frequently with less weight then if some one was hanging on to you. so i would say 3 sets of 20 reps done explosively at like 40-60% your 1 rep max then another 3 sets of 40 at 20-40% your 1 rep max as quickly as you can i find the cable machines to be better for these type exercises and make sure to rest and stretch atleast a min between each set.

so i would do something like some cable machine pull ups to this pattern some cable machine crunches and some shrugs to this pattern but thats about it though im ssure there are other helpful exercises like dumbell pull overs, the rowing machine, pull down bar, yates rows, dead lifts, squats, and dips to name a few. while for mma i would do all that but replace the 3 sets of 20 with 3 sets of 5 at 80% my 1 rep max and work my chest a little bit as well, id still do the endurance part for both sports.

for either routine id even reccomend like 3 lifts of your 1 rep max before the routine. make sure to stretch and rest for a few seconds after each lift though

[fraidycat]

say a dead lift for example. never in the game of boxing will you ever have to do any motion like that with more weight then your body weight where as in mma you might have to do that with some one on your back or hanging on to you.

Actually, every time you get in a clinch and your opponent hangs his weight on you, deadlifting will help. Plus, it helps you bust upwards explosively into proper uppercuts, and the hand strength you build from deadlifts helps with timing your "snap" and gives you fists like rocks, all of which are instrumental in making your opponent hate the person who arranged the fight.



Now. I want to begin by saying that anything you do to increase your strength is going to help your game in the ring. Anything.

That said, the best lifts for a boxer -- and for any athlete, quite frankly -- are the squat, the deadlift, and the clean. These are known as "The Big Three" and for good reason -- as you gain strength in these lifts your body is learning to coordinate many muscle groups to work in concert. You are not gaining as much mass as you are building coordination, balance, and explosive, whole-body power.

Studies have shown that compound lifts -- in particular the "Big Three" lifts mentioned above -- increase strength, power, speed, coordination, balance, endurance, testosterone output, bone density, and the ability to withstand physical stress.

This is as opposed to isolation exercises such as the bicep curl or the cable row, which specifically train one muscle or muscle group. Isolation exercises build strength through mass. It takes far longer to build mass than it does to reprogram your neural pathways. You will get stronger, quicker, doing compound lifts, because your brain does the work, learning to chain the muscles together and fire them in the proper sequence to lift efficiently.

Another argument against isolation exercises for sports conditioning is that nothing you do in most sports uses only one muscle. A properly-delivered punch starts in your feet, drives through the hips, and travels through your whole body. Even a ranging jab draws its power from the ground.

By comparison, a properly-performed deadlift works roughly half the muscles in your body -- feet, calves, tibialis, hamstrings, glutes, forearms, hands, lower and mid back, traps, and forearms and hands. A correctly-executed squat works about 75% of the muscles in your body. A properly-performed power clean works about 80%, a full clean about 90%, and a clean-and-jerk, done correctly, is the most effective lift you can perform, using nearly every muscle in your body.

How does this help your boxing?

The strength-through-coordination built by compound lifts help you deliver devastating punches, helps you execute rapid changes of direction and shifts of balance, and helps you break (or apply) clinches and muscle your opponent around the ring, all without gaining excessive mass. These lifts will not make you big, at least not like curls and bench presses and the leg press. They will, however, make you damn strong, and very quickly.

The downside is, these are not lifts you can teach yourself. You need a lifting coach to teach you proper form, and most boxing coaches are still stuck in the Stone Age and don't know jack about weightlifting; most of them still refuse to learn. In which case, you can go ahead and do curls and cable rows and have pretty pecs and arms, but you'd better prepare to get smeared across the canvas by a guy with a neck like a tree trunk and fists like cannonballs whose coach knows how to weight train for the sport.

[Stevie_WONDER..]

its not nessicary(?) old school fighters didnt do any weights and they got on just dandy and for many more rounds as nowadays and you are most likely in the amateurs so early days yet just practice

[fraidycat]

its not nessicary(?) old school fighters didnt do any weights and they got on just dandy and for many more rounds as nowadays

Old-school fighters also had to send telegrams to their wives to let them know when they won fights in another city. I suppose modern fighters don't need television or email, either?

21st Century. Learn it. Know it. Live it.

[Phenomkidd]

Old-school fighters also had to send telegrams to their wives to let them know when they won fights in another city. I suppose modern fighters don't need television or email, either?

21st Century. Learn it. Know it. Live it.

/Thread, I'm gonna find a way to make that go into my sig lol.

[alza1988]

I only use weight for legs.They say weights slow speed but for running I think it it helps you run faster. Squats and lunges .So I take it it's good for sparring as well .You need strong legs.

[Stevie_WONDER..]

Old-school fighters also had to send telegrams to their wives to let them know when they won fights in another city. I suppose modern fighters don't need television or email, either?

i think you might be on to something obesity levels would be much lower

21st Century. Learn it. Know it. Live it.

good sports slogan

[shyboirank#1]

good unless you want to hit like a pillow with feathers

[Domey]

good unless you want to hit like a pillow with feathers

I personally have never lifted any weights, unless you want to call skip roping with a weighted rope, or running with ankle weights lifting.



14 years old, at 112 lbs. I have plenty of KO wins, and have put many of my opponents on the canvas, or dazed them for a standing 8.

To say you cannot hit hard unless you lift weights is silly.