different sets?

[pitbull13]

I was wondering , what is better for boxing more reps less weight or more weight less reps or both alternating? i ask this in regards to speed, power and endurance.

[KingDosia]

check out my post on weight training from earier.
To answere the question you need increased resistance to work your fast twitch muscle fibers. A conversation I had with BigDozer has confirmed this for me. However You don't want to isolate muscle groups the way a body builder would. You need to improve your endurance with this sport, while building strength. My trainer recomends a larger number of reps, keep in mind there is no golden rule everybody has there own needs. I have A large repetoir of grueling strength training exersizes that use relatively little or no resistnce that build speed and endurance, And use weights to build my core strength and some mass. Being only 5'10" and in the heavy weight division. Check out Rossboxing.com and Rosstraining.com He has posted a lot of great info about the subject. And how to train, I have used some of his techniques. And would recomend them to any fighter that is looking to improve his training

[KingDosia]

Train the body as a unit, not a collection of small pieces
Focus most of your time around compound movements
Develop a strong core
Incorporate variety into your strength program
Do not limit yourself to one modality
Target multiple strength qualities
Steer clear of failure when training for pure strength
Never sacrifice skill and conditioning for strength work
Focus on quality over quantity
Keep strength workouts brief, 2 to 3 days per week
As a trainer, one must tailor strength workouts to the needs of the athlete. Each athlete steps up to the plate with a different skill set. For this reason, the job of the trainer is to identify areas in need of improvement, and then customize the workout specific to THESE needs, rather than conforming to a generic model. If such a model existed, there would be no need for strength and conditioning specialists. Athletes would all follow the exact plan.

[fraidycat]

I've been having really good results with compound movements: squats, cleans, and deadlifts, one day of each, in addition to boxing. These are exercises that use many muscles in concert, and therefore increase your coordination and what some people call "practical strength" -- your ability to lift, shove, jump, etc. My punching power and clinch-breaking power has increased considerably, and I haven't gained much visible mass even though my poundages keep going up.

I had to take six weeks off from boxing this summer, but I stayed in the weightlifting gym (it's open 24 hours a day), and I worked in 3-5 minutes of skipping rope between each set to stay fit. I gained no weight during these six weeks but my strength continued to increase.

Your mileage may vary.

[KingDosia]

I've been having really good results with compound movements: squats, cleans, and deadlifts, one day of each, in addition to boxing. These are exercises that use many muscles in concert, and therefore increase your coordination and what some people call "practical strength" -- your ability to lift, shove, jump, etc. My punching power and clinch-breaking power has increased considerably, and I haven't gained much visible mass even though my poundages keep going up.

I had to take six weeks off from boxing this summer, but I stayed in the weightlifting gym (it's open 24 hours a day), and I worked in 3-5 minutes of skipping rope between each set to stay fit. I gained no weight during these six weeks but my strength continued to increase.

Your mileage may vary.

I agree and use a similiar aproach, with great results.