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Old 08-31-2010, 08:25 AM   #1
cockneyhardman
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Default training the legs for boxing specific speed and power

wondering if anyone here knows the right type of training and the right resistance to train the speed of the leg extension when either stepping forward or punching or doing both at once?

this is kind of a complicated subject

now i've discovered that where the arms are concerned, making them stronger doesn't seem to make any difference to there quickness, because there is virtually no outside resistance they they are working against except gloves, and they are supposed to be relaxed and loose anyway in order to move quickly

also i've read articles about tests conducted on baseball pitchers and handball players, that proved they increased their throwing velocity by doing sport specific underload training - in other words using a lighter than standard ball, which transfers over to when they use the standard weighted ball, and no evidence was found that using a heavier than standard ball increased their velocity

i can see why because the resistance is very minimal, and i think the same would apply to using slightly lighter gloves in boxing

anyway regarding the legs the whole concept changes because the legs are having to move bodyweight, and to do that quickly requires leg strength, and sport specific leg power

i've discovered that doing squats has definitely increased the speed of my leg extension slightly, even more dramatically though when i do squat jumps - i can jump higher now

but i want to get more specific with faster power excercises, but not just the type of excercise but also what is the most appropiate RM'S for those excercises?

i.e - squat jumps - what weight resistance would be the most optimal for boxing specific leg power?
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Old 08-31-2010, 09:04 AM   #2
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Default Re: training the legs for boxing specific speed and power

Why not hitting the bag with a baseball bat? Seen Alex Ariza do that before.
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Old 08-31-2010, 09:38 AM   #3
cockneyhardman
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Default Re: training the legs for boxing specific speed and power

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Originally Posted by brown bomber View Post
Why not hitting the bag with a baseball bat? Seen Alex Ariza do that before.
thats more for the torso though isn't it?

bit like a cable twist
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Old 08-31-2010, 09:55 AM   #4
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Default Re: training the legs for boxing specific speed and power

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Originally Posted by ****neyhardman View Post
thats more for the torso though isn't it?

bit like a cable twist
Still, the legs facilitate the movement, try shadowboxing on your knees and see how much movement you get from your torso- about 2-3 inches either way.
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Old 08-31-2010, 10:24 AM   #5
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Default Re: training the legs for boxing specific speed and power

Good one that Jeff innit
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Old 08-31-2010, 10:34 AM   #6
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Default Re: training the legs for boxing specific speed and power

The secret is firing all the nuerons in the leg at the same time,unfotunatly its staying a secret .
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Old 08-31-2010, 10:57 AM   #7
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Default Re: training the legs for boxing specific speed and power

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The secret is firing all the nuerons in the leg at the same time,unfotunatly its staying a secret .
yep - it's called "starting strength" i believe
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Old 08-31-2010, 11:05 AM   #8
cockneyhardman
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Default Re: training the legs for boxing specific speed and power

i read an article by verkhoshansky the russian sports scientist, that says lifting a weight as fast as possible at the very beginning of the movement, not at the end of it, develops starting strength (quickness)

but knowing the ideal RM is another thing
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Old 08-31-2010, 12:58 PM   #9
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Default Re: training the legs for boxing specific speed and power

Thats been out there years, the thing with anything, is the progression in exercise strength in Sport. It doesnt take 2 mins for nuerons to be played with, and for them to adapt, to stimulas, it takes a long time. Feel is the bodys early warning system, tread carefully .
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Old 08-31-2010, 01:03 PM   #10
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Default Re: training the legs for boxing specific speed and power

Or you can generate the opposite effect, then theres a problem with Feels partner, Touch.
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Old 08-31-2010, 01:21 PM   #11
tommygun711
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Default Re: training the legs for boxing specific speed and power

squat thrusts and leg presses
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Old 08-31-2010, 01:48 PM   #12
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Default Re: training the legs for boxing specific speed and power

I dont know much about squats and RM's and what not, but sprinting, especially hill sprinting or stair sprinting, and type of sprinting that develops the fast twitch muscles in the legs would be a good excercise to increase explosiveness and speed.
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Old 08-31-2010, 02:21 PM   #13
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Default Re: training the legs for boxing specific speed and power

Yes it is starting strength. To answer your question, 20-40% of 1 rep (squat)max for squat jumps.
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Old 08-31-2010, 04:20 PM   #14
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Default Re: training the legs for boxing specific speed and power

Work this one out, its a leg exercise. Where working steady state 140 bpm you produce 35% more lactic than a Treadmill or Running. If you work VO2 max 190 bpm, It produces 22% less Lactic, its got people scratching there Heads
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Old 08-31-2010, 04:22 PM   #15
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Default Re: training the legs for boxing specific speed and power

Oh with the same energy output round the board.
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