Weights, strength excercises and boxing

[Tha Greatest]

I was reading the thread about Muscles how people were sayin weight lifting is bad for boxing

I agree and Disagree

There are lot of people who do the basic excercises

Curls, bench press, etc...

Those are crap for boxing, if you wanna be a weight room stud, then go right ahead...

What are some real good excercises that will strengthen u without gettin u big for boxing are: Power Cleans, Dumbell snatches/swings, twisting snatch, and step ups...These are full body movements that are great for punching power and don't get u big but powerful

forget the curls, forget the flies, forget the bench press, forget the squats, forget the lat pulldowns, forget the leg press, forget all that crap...

Do full body movements, and don't do it slow, do it EXPLOSIVELY!!
Activate that fast twitch fiber, and dont do those excercises more then 1-2 times a week

Also inclined pushups, handstand pushups, chinups/pullups, bodyweight squats, etc. Which are all GREAT for strength and endurance...

One thing that is great for speed and power..........PLYOMETRICS!
Make sure you got a strength foundation before doing plyometrics,
when u perform plyometrics, perform it at high speeed and not to failure, and it well definately increase ur speed and power..
Some examples of plyometrics are: Clap pushups, squat jumps, Medicine ball throws which I believe are the BEST because u can mimic the punches thrown with it(has increased my power A LOT!), lateral jumps, tuck jumps, etc. and last but not least CHOPPING WOOD (or hitting a old crap tire with a sledge hammer which is great for strength, explosiveness, and endurance and very old school )


Remember though Sparring is most important, then boxing training(mitts, heavy bag, shadowbox), then strength and conditioning..


BTW heavy bag is one of the best tools for power

Punching power comes from: technique, accuracy, timing, balance, then power...power don't mean **** if u cant land one shot.....

Remember endurance is more important then power
If you only got power u may throw some hard punches in the first round only, but if u got endurance, u can throw hard punches for 12 rounds!!!!!!!(or whatever rounds u fight)

Keep sparring, train hard, and good luck in the future, watch out for me though!!!!!

[Mr.Talent]

good stuff.

[Tha Greatest]

good stuff.

thanx, i want others to see it to

what u guys think of this?

[Zach282]

I agree with this but i still curl and bench press beacause it does help a little. But I think plyometrics are the better workout for boxers.

[PunchDrunk]

Explosive lifts are great, like you say. However, if you want full benefit from these, and plyometric excercises as well, you have to expand your strength foundation, and this is accomplished with Squats, Deadlifts and benchpress; all the big basic lifts( for instance, if you're 160 and can only squat 100 lbs., all the powercleans in the world won't help you) Those are great for ALL athletes. Of course, you need to be aware that this is not the main focus of any athlete, merely one of the tools you can utilize to optimize performance.

[dionysusolympus]

Explosive lifts are great, like you say. However, if you want full benefit from these, and plyometric excercises as well, you have to expand your strength foundation, and this is accomplished with Squats, Deadlifts and benchpress; all the big basic lifts( for instance, if you're 160 and can only squat 100 lbs., all the powercleans in the world won't help you) Those are great for ALL athletes. Of course, you need to be aware that this is not the main focus of any athlete, merely one of the tools you can utilize to optimize performance.

Agreed. It is one of the tools for boxing, but shouldn't become the primary focus.

[myke_test1]

nice tutorial

nice little tutorial i agree with some of it

I still do curls because i have to get my arms toned and i'm trying to start back with bench presses cause i really want to get my chest in shaped and really toned

i'm 5'9 (same as james toney my favorite)i use to be 280lbs but now i weigh 195 to 200 it goes up and down and i'm trying to started a good amateur career but i really want to get my chest in great shape but can't really seem to get there with push ups i do 5 sets of pushups each set is to failure. plus i'm really trying to get my stomach in shape i've worked all the fat off the sides but can't get the front part in shape anybody have a good ab workout plan it would greatly appreciated

I jog 4 days a week at 4am 2 miles running forward 1 mile running sideways and 2 miles jogging backwards i'm trying to get down to 175 but am really comfortable at the 185-190 range

and another thing if anybody has a good program on losing weight please send it to me i would like to chat with alot of you guys on the site about this so my yahoo name is Myke_Test1 and my aol name is myke test1

[b-rine]

I am sorry but you are wrong in some regards. of course for boxing the best exercises are explosive lifts and plyometrics, but if you know anything about true muscle physiology and training then you would know that you need general strength in ALL muscles before you ever decide to participate in these type of activities.

you need general strength in order for the muscles to be strong enough to control the contractions and loads both concentrically and eccentrically. to participate in explosive lifts and plyos without prior strengthening would put you at serious risk for injuries and muscle imbalances that will cause joint instability and problems later in life.

I know you said you need a good base but i want to really emphasize that the way you get the base is through all types of exercises!!!

in short you need to include ALL aspects of training and ways to work the muscles. giving the muscle different angles and working it in different ways allows for better control and strength which will cut down on injuries. It is only once you develop EACH muscle equally that you should start doing plyos and explosive lifts. Core training is crucial as well to avoid serious injuries and imbalances.

So as far as other movements being crap, you are wrong.
isolation movements for particular muscles are very useful as far as strength and power. building the strength in each muscle will increase the synergistic effect of the muscle used for a compound motion. that means that the stronger the parts are for a motion, then the stronger the motion will be when all work together. this is only to a certain point though. you should not get the muscles overly bulky as that will interrupt the movement. flexibility is just as important in this regard.

So, in conclusion the proper workout for boxing and for the majority of all sports for that matter looks like this:
1)base element stretching
2)base element strengthening of ALL muscles in some form at least once/week or biweekly. (compounds can be the main focus but isolations can be useful if used the right way)
3)plyometrics for upper and lower body
4)sport specific training
5) cardiovascular conditioning
6) dynamic joint training for stability

to be the best that you can, all of these must be included.

This is what i am in school for man, trust me i am trying to help.
as i have said before, i am a graduate student in physical therapy and i am studying to get my C.S.C.S. this fall. this is what i am going to be doing.

[buff_mike10]

Mike Tyson, George Foreman, and Rocky Marciano could all squat over 900. Tyson could bench press 500. Of course you don't want to look like Schwarzenegger to have speed and power, but there's ways to lift weights and ways not to.

[Kayo]

I agree with b-rine but weight lifting for boxing would also depend on what weight your fighting at