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Old 11-07-2009, 07:27 PM   #3
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Default Re: Punching with weights

I did some research on the net and apparently the russians did some studies:

Quote:The objective of our study was to determine the optimal variant of alternating weights in training sessions devoted to speed-strength development...

Three sequences were tested on several competitive amateur boxers. The sequence that proved most effective is listed below:

Quote:Performing exercises (punching) in heavier than competition, then competition like, and then lighter conditions.

10 second max effort punch out intervals were used. For example, the sequence above would consist of weighted work first, then competition weight (ex. competition gloves), and then lighter than normal (ex. very small gloves).

The results showed that the group (using the above sequence):

Quote:Increased its total punching force, average punching force and frequency of punches...

The research lists the following reference data: Teoriya i Praktika, Fizicheskoi Kultury, 7:43-44, 1986, V.V. Stolbitsky
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