boxing and weight lifting

[bagwellchamp1]

hey. iv been boxing for 4 years now and wanna include weight lifting into my workouts. iv always been told that weight lifting will decrease my speed and iv been told that it will increase it(which is true)?. by lifting weights i want to increase my power, xplosiveness and overall size.. does any1 no of any techniques and excersices i can use??

[DMC]

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

[sammiza567]

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!

[Phenomkidd]

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

Completely and utterly wrong. I guess not since weight training will bring strength gains but not how we're talking. LOW reps with HEAVY weight BUILDS STRENGTH, power, explosiveness, etc (emphasis on strength over size). A reason is stronger neuro-musclar connection, being able to actively recruit more fibers for the weight due to lower reps. HIGH reps with LIGHTER weight encourages hypertrophy (emphasis on muscle mass rather than strength). HIGHER Reps with LIGHTER Weight, I would say does more for endurance.

I posted on Boxing Forum all about this, here you go:



Why would a lower weight make you stronger? Low Reps + Heavier Weights is trying to increase how much you can lift, this also strengthens the neuro-muscular connection, recruiting more fibers to lift the weight instead of promoting more hypertrophy like low weights and high reps does. Why do you think POWERlifters lift low reps and bodyBUILDERS use high reps?

For one thing is commonly known that high reps are used by bodybuilders for hypertrophy of the muscle as well as muscular endurance. Strength and explosiveness can be deemed as "power."

Quote:
* 1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You’ll see powerlifters use these ranges frequently.
* 3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.
* 8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a “pump” as you workout. Building muscle mass and looking/ feeling better is the focus of this site.
* 10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.
* 20+ reps: Best for endurance. Not great for what you’re trying to accomplish if you’re like most readers of this site.

http://worldfitnessnetwork.com/2008/...-build-muscle/
http://stronglifts.com/stronglifts-5...ining-program/

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Why would heavy lifting be bad for your joints? As long as you use proper technique you will be fine, I'll guarantee you that. Limiting heavy lifting to 2 months is silly. Also 405lbs for a bench is a LOT of weight. You must have a suitable frame (tall) for it otherwise I would guess and say you would be more into lifting/bodybuilding than boxing. Take into account "heavy" is subjective to each person. Before I add weight to my bench it could be heavy for someone and easy for another person. Also push ups will only provide you with gains in small increments for a certain until you will not be able to make any more gains off it. Weight training would offer quicker and more noticeable gains.
_____________________________

The point of lifting is to stress the MUSCLES, over work them, and tear em so they can be repaired. You should NOT have any joint problems. Because lifting makes you BETTER, like I said earlier some people think boxing + weights = slow. This is the WRONG mindset. It obviously makes no sense. Why would gaining strength w/o really gaining mass make you slow, it would make you faster, stronger, and more explosive. It's a fact. I'm not saying after you do too much in a day. When you do too much after a while you will not gain anymore strength gains and will only be working for endurance. If you're maintaining bodyweight and doing push ups wouldn't it be common sense you're gonna hit a wall in terms of gains since you're lifting the same weight all the time, your body weight.

Your last part makes no sense stress on joints has no effect whatsover on what you're gonna be lifting. You also don't really grasp the concept of lifting routines. You don't just do one weight and keep doing it. I do some stuff and when I do 5x5 I start at a good weight for me do 5, add more weight, do 5 more, keep doing this for 5 sets and when I get to the fifth set it should be very tough since ideally it'd be close to your 1 Rep Max.
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How do I get stronger for bjj/judo/mma/tha boxing?

A: You get strong. Too many people fall into the trap of thinking there's some magical exercise that will make their training somehow more applicable to their art, bollocks. Strength is strength, go train heavy and hard and you'll find you get stronger on the mat or in the ring. One leg squats on a gym ball while avoiding a stick swung by an old man with a Fu Manchu moustache won't help.



Lift and train.

[fraidycat]

Phenomkidd's post is excellent.

Another thing to look at is compound lifts -- squat, clean, and deadlift -- which should be the foundation of any athlete's strength training regimen. These exercises produce balance, coordination, and explosive power by conditioning the major muscle groups to work together. Because they build strength by teaching your body to chain movements together, these lifts develop tremendous strength very quickly without large gains in mass.

Find a trainer who knows these lifts and learn the correct form, because you can injure yourself doing them incorrectly.

I lift 2 days a week, 6-8 sets of 6-8 reps. One day of deadlifts, and one day of squats or cleans.

[sammiza567]

you should add standing overhead press if you dont already bro. when my ohp numbers went way up, all my other lifts went way up. ohp is better than bench imo. best lifts are squats, deadlift, clean, press.

[keepthemhandsup]

name one sport that don't require any kind of weight training?


thats right zero

[Spartacus Sully]

ummm high reps low weight at a high speed promotes stamina and endurance not hypertrophy at high speeds and high heps with low weights you are encouraging atp re-synthsys and increased lactiact acid threshold.

low weights allow you to do high reps at high speed and by doing something over and over and over and over and over again with weights allows you to do it at your normal speed over and over and over and over and over and over and over and over again promoting stamina and endurance.


High weights lifted explosively with low reps encourages explosive strength

explosive movements increse acceleration not top speed if you can only punch at 15 mph your only going to be able to punch at 15 mph but it wont take you that long to get their and you will be able to punch in shorter distances.

doing the same thing you would do in a boxing match but making it the same thing over and over and over again as fast you can and as hard as you can will increase your top speed for that punch.

doing a whole bunch of combonations of actual boxing moves will help you flow from one punch to the next more quickly.

so if you lift weights explosively you will be able to use more of the muscle to to get you to your top speed in the boxing related motion if you lift light weights quickly a whole bunch you will be able to keep doing the motion for a long time. if you do the punch over and over again as fast and as hard as you can you will increase the speed of the punch if you flow through all you punches as fast as you can you will box more quickly and combining all would be the most effective?

so doing high weights with low reps at a low speed will slow you down unless your only slowly excentuating the negative. medium reps at medium speeds with medium weight will slow you down. and low weight with high reps and low speed will slow you down.

[Phenomkidd]

ummm high reps low weight at a high speed promotes stamina and endurance not hypertrophy at high speeds and high heps with low weights you are encouraging atp re-synthsys and increased lactiact acid threshold.

I differentiatied between what I mean by saying "high" and "higher" with "high" being around 7ish+ reps and "higher" being a good deal more. "High" Reps in combination with Light weight will usually produce a weight that will leave you exhausted by your last rep think of 10 reps, 10th rep being exhausting and heavy being subjective to the person. "Higher" Reps in combination with light weight will produce an even lighter weight due to the need to rep the weights a good deal more. "High" reps do in fact emphasize hypertrophy, why do you think bodybuilders use this rep range as stated in my previous post.

* 1-3 Reps: Best suited to boosting your overall strength. The focus here is improving the maximum amount of weight possible for a single repetition. You’ll see powerlifters use these ranges frequently.
* 3-5 reps: Best for developing power, meaning that this rep range is good for the combination of both strength and speed. This is particularly useful for athletes training for sports performance. See stronglifts for more on strength training.
* 8-12 reps: This is the magic range touted by bodybuilders as being the most useful for adding lean muscle mass. Your muscles will enlarge the most in this range and feel a “pump” as you workout. Building muscle mass and looking/ feeling better is the focus of this site.
* 10-20 reps: Very useful for building mass in your legs. Your legs generally are able to handle more stress than your arms can handle.
* 20+ reps: Best for endurance. Not great for what you’re trying to accomplish if you’re like most readers of this site.

low weights allow you to do high reps at high speed and by doing something over and over and over and over and over again with weights allows you to do it at your normal speed over and over and over and over and over and over and over and over again promoting stamina and endurance.


High weights lifted explosively with low reps encourages explosive strength

explosive movements increse acceleration not top speed if you can only punch at 15 mph your only going to be able to punch at 15 mph but it wont take you that long to get their and you will be able to punch in shorter distances.

How does that make sense? What is limiting your speed? I would think distance/reach and acceleration. A sprinter would squat for explosiveness rather constantly doing high reps, and they train for speed.

doing the same thing you would do in a boxing match but making it the same thing over and over and over again as fast you can and as hard as you can will increase your top speed for that punch.

doing a whole bunch of combonations of actual boxing moves will help you flow from one punch to the next more quickly.

so if you lift weights explosively you will be able to use more of the muscle to to get you to your top speed in the boxing related motion if you lift light weights quickly a whole bunch you will be able to keep doing the motion for a long time. if you do the punch over and over again as fast and as hard as you can you will increase the speed of the punch if you flow through all you punches as fast as you can you will box more quickly and combining all would be the most effective?

so doing high weights with low reps at a low speed will slow you down unless your only slowly excentuating the negative. medium reps at medium speeds with medium weight will slow you down. and low weight with high reps and low speed will slow you down.

Why would heavy weight and low reps slow you down? You need to keep in mind speed in boxing and speed in lifting is not the same as for some exercises you want to maintain the contraction of the muscle for a brief moment.

[bagwellchamp1]

okay so basically wat most of u r saying is if i lift heavy weights with low reps it will improve my overall strength, explosivness/power, and if i lift it slow it will slow medown but if i lift it as fast as i can i wont loose or gain speed?? if i lift weight say of about 135 pounds with 15reps it will only build endurance etc.???