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Old 02-26-2010, 11:37 PM   #1
Scorpion
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Default Weight training slowing me down?

Hey guys,

recently I have been working out more at the YMCA to get fit for summer. I haven't been boxing for a while and I noticed my punching speed has become slower. I have been doing mainly bench press, pullups, squats and dead lifts but I also occasionally do bicep curls etc( I plan of doing more of them).
What can I do to regain my speed but at the same time bulk up?
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Old 02-27-2010, 12:43 AM   #2
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Default Re: Weight training slowing me down?

You need to box and wok on your speed.
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Old 02-27-2010, 01:15 AM   #3
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Default Re: Weight training slowing me down?

use bands instead of weights but still you need to box
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Old 02-27-2010, 02:27 AM   #4
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Default Re: Weight training slowing me down?

If your serious about boxing then dont worry about bulking up, many fighters lose some of their natural gifts (speed/power) when they move up in weight. That said weights cannot 'bulk you up' the only way to put on mass is via diet.

How many sets and what rep ranges are you doing in your weight routines?
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Old 02-27-2010, 03:53 AM   #5
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Default Re: Weight training slowing me down?

Reversibility and specificity at work.
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Old 02-27-2010, 06:47 AM   #6
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Default Re: Weight training slowing me down?

excesssive heavy strength training can diminish the force and speed of a boxers punch (siff,2003a)
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Old 02-27-2010, 10:09 AM   #7
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by POCKET SHOT View Post
excesssive heavy strength training can diminish the force and speed of a boxers punch (siff,2003a)

How so?
And how can I weight train like a pro boxer while keeping my speed?
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Old 02-27-2010, 10:20 AM   #8
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Default Re: Weight training slowing me down?

i notice a lot of fighters who have done a weight training programme

said their power increased eventually

Bruce Lee threw fast punches/kicks and was religious on all sorts of weight training.
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Old 02-27-2010, 02:21 PM   #9
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by Scorpion View Post
How so?
And how can I weight train like a pro boxer while keeping my speed?
dont just focus on max strength or hyperthrophy, mx it up and keep variety, dont let your body adapt, focus on explosiveness and muscular endurance, and forget about shit like bicep curls
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Old 02-28-2010, 03:12 PM   #10
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by POCKET SHOT View Post
dont just focus on max strength or hyperthrophy, mx it up and keep variety, dont let your body adapt, focus on explosiveness and muscular endurance, and forget about shit like bicep curls
OK thanks alot bro but 2 questions
1) can I stay with benchpress, squats, pullups, chinups etc( no small muscle)?
2) and what do you mean by add variety? like do benchpress but not maximal weight?

PS how do I regain my SPEED T_T
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Old 02-28-2010, 03:41 PM   #11
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by Scorpion View Post
OK thanks alot bro but 2 questions
1) can I stay with benchpress, squats, pullups, chinups etc( no small muscle)?
2) and what do you mean by add variety? like do benchpress but not maximal weight?

PS how do I regain my SPEED T_T
bench with dumbells instead, requires alot more stabilization,
squats , pullups and chins are excellent, just dont give too much focus on maximum strength.

and by variety i mean, change up ur rountine and exercises every while... dont let yourself adapt to workouts.


speedbags and double end bags sound like the obvious answer but its the way for it... explosive movements like plyometrics also, but more importantly always have the intention of speed, focus on it,

Last edited by POCKET SHOT; 02-28-2010 at 04:29 PM.
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Old 02-28-2010, 04:07 PM   #12
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Default Re: Weight training slowing me down?

Great advice from pocket shot. Just do the weights 2 -3 times a week. Ur not trying to b a bodybuilder the more u work out with the weights the less time for boxing.
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Old 02-28-2010, 04:17 PM   #13
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Default Re: Weight training slowing me down?

You can do weights and do boxing. I believe that you will benifit from strenght training as a boxer. More strenght/punch power.

But you need to do the strenght training on top of your boxing training. It needs to be something extra. So don't replace boxing sessions by weight training.

Also you might be slower in the gym because of sore muscles. Altough the effect will get less over time. But it does not matter how you do in the gym. It matters how good you are on fight night/what you are really capable of doing.

Last, I find that isolation excercises screwed up my coordination. I think it is better to do benchpress and so.
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Old 02-28-2010, 04:34 PM   #14
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by MrPook View Post
You can do weights and do boxing. I believe that you will benifit from strenght training as a boxer. More strenght/punch power.

But you need to do the strenght training on top of your boxing training. It needs to be something extra. So don't replace boxing sessions by weight training.

Also you might be slower in the gym because of sore muscles. Altough the effect will get less over time. But it does not matter how you do in the gym. It matters how good you are on fight night/what you are really capable of doing.

Last, I find that isolation excercises screwed up my coordination. I think it is better to do benchpress and so.
im not saying you cant do weights.. when done righ it can be very effective. strength doesnt mean shit if you cant effectively apply it... and strength does NOT equal power,


'IF' you want strength focus on the 3-4 rep range with a 5 rep max weight or functional isometric contractions.....you want power... focus on explosive lifts and plyometrics, explosiveness and strength endurance is way more important in combative sports than max strength

Last edited by POCKET SHOT; 03-02-2010 at 05:41 AM.
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Old 02-28-2010, 04:38 PM   #15
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Default Re: Weight training slowing me down?

Quote:
Originally Posted by POCKET SHOT View Post
you want strength focus on the 3-4 rep range with a 5 rep max weight or functional isometric contractions.....you want power... focus on explosive lifts and plyometrics
Or combine the max strength/isometrics with explosive movements to form a complex...
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