weights for boxing?

[scottmcty]

hi guys just bought a book on weights for boxing



i am after speed and power in my punches

it says that for stength you should lift low reps high weight
and for exsplosive power you should lift medium weights medium reps
but you should lower the weight slowly and when you go to lift the weight push it up as fast as u can in a exspolsive manner

say aim for about 12 to 15 reps


is this the way to get fast and powrful exsplsove punches?



whats the best way to train weight 1 month for strengh then 1 month for exsplosive power?


some info would be nice
thanks

[killsomething]

hi guys just bought a book on weights for boxing



i am after speed and power in my punches

it says that for stength you should lift low reps high weight
and for exsplosive power you should lift medium weights medium reps
but you should lower the weight slowly and when you go to lift the weight push it up as fast as u can in a exspolsive manner

say aim for about 12 to 15 reps


is this the way to get fast and powrful exsplsove punches?



whats the best way to train weight 1 month for strengh then 1 month for exsplosive power?


some info would be nice
thanks

If that book is called "Weight Lifting for Boxing" you might as well get rid of it. The guy has absolutely no idea what works for boxing and is speaking from conjecture.

12-15 reps is going to build muscle or just make you slow. It's fine every now and then for a pure power workout, but strength training is the way to go if you have a weight class to stay within.

[scottmcty]

the book is called the ultimate guide to weight lifting for boxers by barb

it is a good book
tells u do do strenth training
exsposive power training
and fat burning
i want to add power and spped to my punches
whats the best way of liftin weights for this then?

[killsomething]

Yeah, that's the one. I've got it too.

It's garbage.

[scottmcty]

whats best way to do weights then for boxing any good books out there or any sites to help with my weights?

[killsomething]

whats best way to do weights then for boxing any good books out there or any sites to help with my weights?

Different answers from everyone you ask.

Scientifically speaking, you should go for compound lifts, long rest, high weight, low reps. You focus on moving the weight as fast as possible and then lowering it in a controlled manner.

At times you may want to decrease the weight and add reps, but do it at max speed, again with long rest.

But most boxers/trainers were brought up on low weight, high reps. That's extremely incorrect, though plenty of boxers have gotten by just fine in spite of it.

[UpAndComin22]

Different answers from everyone you ask.

Scientifically speaking, you should go for compound lifts, long rest, high weight, low reps. You focus on moving the weight as fast as possible and then lowering it in a controlled manner.

At times you may want to decrease the weight and add reps, but do it at max speed, again with long rest.

But most boxers/trainers were brought up on low weight, high reps. That's extremely incorrect, though plenty of boxers have gotten by just fine in spite of it.

Good post here! Use the weights to get strong like this guy said, low reps. Your endurance training will come from all your boxing workouts and cardio. 12-15 reps is nice for hypertrophy and bodybuilding but that's not the goal here. Before I boxed, I mainly lifted in the 12-15 rep range for bodybuilding. I got up to 230 pounds but wasn't that strong. When I lost weight and lowered my reps to 3-5, I became stronger than before and I didn't blow up like I did training my muscles differently. Now I just go for strength to keep the weight down.

[koolttt]

Good post here! Use the weights to get strong like this guy said, low reps. Your endurance training will come from all your boxing workouts and cardio. 12-15 reps is nice for hypertrophy and bodybuilding but that's not the goal here. Before I boxed, I mainly lifted in the 12-15 rep range for bodybuilding. I got up to 230 pounds but wasn't that strong. When I lost weight and lowered my reps to 3-5, I became stronger than before and I didn't blow up like I did training my muscles differently. Now I just go for strength to keep the weight down.

Agree try to keep lower reps with more weight = strength training

[TKD1]

Different answers from everyone you ask.

Scientifically speaking, you should go for compound lifts, long rest, high weight, low reps. You focus on moving the weight as fast as possible and then lowering it in a controlled manner.

At times you may want to decrease the weight and add reps, but do it at max speed, again with long rest.

But most boxers/trainers were brought up on low weight, high reps. That's extremely incorrect, though plenty of boxers have gotten by just fine in spite of it.

If you do high weights, low reps and long rest, you are working on hypertrophy, it is going to slow you down, it will be better to use medium weights, high reps and 30-45 sec rest.

[Spartacus Sully]

If you do high weights, low reps and long rest, you are working on hypertrophy, it is going to slow you down, it will be better to use medium weights, high reps and 30-45 sec rest.

there are diffrent kinds of hypertrophy.

myofibril and sarcoplasmic. myofibril is the hypertrophy increased with heavy weights sarcoplasmic by medim weights at 12-15 rep ranges.

myofibril hypertrophy is like 10 times better then sarcoplasmic hypertrophy 3-5 rep range with heavy weights is much better then lifting weights with the 8-15 rep range.

Though with the 20+ rep range done with lighter weights explosively you increase speed with out any hypertrophy and with 20+ rep range done with slightly heavier weights you can icrease stamina with out hypertrophy. you will notice some gains wityh the 20+ rep range but this is mainly increased blood flow so as you continue with the 20+ range the gains will drop off.

if your going to lift weights stay away from 50-70% your 1 rep max for 8-15 reps.

70-90% your 1 rep max with 3-5 reps is good

20-50% your 1 rep max with 20+ reps is good.

if you start to get tense just stop lifting and train with only boxing for a week or so till your not tense any more