Help me design my next 10 week strength and conditioning program...

So, you can't weight train AND box? I don't mean to come off as aggressive (as I kinda did in my post), but lifting weights is VERY important in boxing. I'd assume it'd be just as high of a priority as actual boxing. It is for me, at least.

 

Exactly, people don't seem to understand the principle of specificity. The only time strength training is going to make any noticeable difference to a boxer is if they're severely lacking strength in the first place. How fast is a punch and how fast is lifting a weight during strength training? There's no point in being able to squat 250kg in 3 seconds when you need to deliver your punch in 0.2 seconds. You need to train how fast you can apply the force, max strength work has very little impact on that.

 

Explain why you believe this please.

 

weight training takes alot of you certainly if done for strength and not looks. Have you ever tried sparring with tight and sore legs? Biceps etc? If it interfers with you being able to do 100% at your boxing training its not worth it!

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Get a well trained athlete and clone them. Have one overtrain, and the other one undertrain. Get them to fight at 10 weeks. Guess which one is the stronger, faster athlete and the better thinker? Not that you want to undertrain but it's far less harmful than overtraining. Working hard is important but working smart is more important.

 

Joe Defranco has his running athletes do very heavy sled drags which obviously can only be done slowly. They improve their sprint times quite a bit...

 

Virus , what distance do they compete.

 

Oh, cheers. I was being deadly serious about my routine as well.

 

Have you ever heard of explosive lifts?

I hate the idiots who have this weird misconception that weight lifting doesn't belong with boxing. You're clearly misinformed if you believe that.

 

one of the worst posts I've ever seen on this forum, all I have to say!
So a sprinter squatting 250kg (a weight 99% of serious strength trainers will never achieve, let alone anyone else) in 3 seconds will not benefit from it because he is running for 12+ seconds, right?
Stick to posting about things you know about, that's the most polite way to put things, its embarrassing and cringeworthy to read some of your posts. You have interest and enthusiasm, but have no experience or real knowledge on how anything actually works, just what you've heard or theorise yourself from what you've read, its really obvious.
and what do you mean by "severely lacking strength"?

 

Mr Small you got your numbers wrong, He is talking perfect sense

 

Oh right, my bad then!
:nut
I can't think of any sport where "squatting 250kg for 3 seconds" is applicable, so its obviously useless!
This thread has gone to crazy! Leave you guys to it, I'll meet up with Jeff in person in a week or three.

 

I can think of 1 weightlifting

 

Fast twitch muscle fibres are recruited when lifting heavy weights and when needed to create an explosive burst. All sprinters squat heavy.

 

It also can be done by a Tickle Rakin