Strength conditioning for boxing

[ame]http://www.youtube.com/watch?v=Zy63x1BQ_jg[/ame]

 

From the Gym Jones website.


1-4 reps increase pure strength but do not increase muscle mass 4-9 reps increase strength together with muscle mass 10-15 reps increase muscular strength, muscular endurance and muscle mass 16-30 reps increase muscular endurance with little to no increase in muscle mass 31-50 reps increase muscular endurance with no effect on muscle mass 50-100 reps increase muscular endurance, cardio-respiratory endurance, and there will be a possible loss of muscle mass (or fat) but absolutely no increase in strength

 

Nope. Once you can do more than 10 pushups , elevate your feet and make them harder. Once that gets easier, work on one arm push up static holds ( holding the locked position for as long as you can) Then progress to partial rep one armed pushups. I used a phone book under my chest to assist me.

You can also work on handstand push ups against the wall.

For pure strength gain, 1-5 reps max did it for me.

 

http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge

 

:blood Do what exactly? All I see is you making rather unmemorable threads and could you please link a source to your claim of going to failure provides strength gain when anything over 5-6 is considered endurance territory?

 

"Strength gains come from training the CNS to fire more efficiently. When you train to failure, form generally begins to break down, poor form means less efficient CNS adaptation. So if you train to failure its better to do so for higher reps to support the hypertrophy gains associated with a higher rep range.

With strength training ie 1-6 reps. Training to failure can be done, in fact its good to fail with a weight every now and then to push your body past what it has ever done before but more importantly to identify weaknesses in strength/form so you can focus assistance work on those weaknesses.
But with good form and progression, for optimal strength gains its better to stay clear of failure as the most important thing is to lift with correct form to 'learn' the movement and continually improve both in weight lifted and form efficiency. Doing 5x5 you might start off with a weight you can lift for 8 reps. But come the 5th set its just about 5 reps. Using 3 sets of 5 you can be a bit more optimistic and train nearer failure ie lifiting a weight on the first set that you would usually get 6-7 reps with fresh. Strength training is all about the CNS and making the muscles fire more efficiently to work together in the lift. Training to failure means a muscle or 2 in that system wont be contributing efficiently, you might identify a weakness but every lift can be learnt and progressed in by not training to failure in the lower rep ranges.

My definition of failure for the means of the above is training beyond your muscular capabilities ie requiring a spot to lift the weight concentrically. If you can get a rep with good form and only just do it and know another rep isnt possible then thats good training."