Hey guys, I posted this in the complete training guide sticky but no one answered so I figured I'd try making a thread. I'm new here and kind of new to the world of boxing training. Is it bad to use weights? I used to train for boxing at college and they told us that if we want to use weights on our own free time go ahead but make sure its in sets of 25-30 reps. Would you guys agree?
Theres nothing wrong with using weights. It increases overall performance as long as its complimenting the sport you choose.
no, id train for maximal strength meaning low reps high weight, In 1983 B.A. Solovey investigated the effects of exercises with weights as a means of improving hitting speed in young boxers and concluded that the use of weights significantly increased the speed of a single punch thrown by either arm. more info here http://www.la84foundation.org/SportsLibrary/IGH/IGH0703/IGH0703d.pdf
I use weights 3 times a week and I'm fine if I keep doing my boxing training as well. If not I get slow and inflexible. Doing your sport trains the muscles to adapt into a more functional type of fiber. I'm sure I'd gain more size if I only lifted but together I keep some size and stay co-ordinated as well.
if you dont want to gain muscle size but get stronger, keep you calories in check and keep volume of workouts low
Personally i dont use weights, however im not against them as such. More than anything i guess im worried id be doing them wrong for boxing. My boxing intructor told my mate whos just joined (he does lift) to keep the reps high the weights low and makesure your fully extending on each rep. I just dont feel like i need them so far and bodyweight exercises, cardio and skill training are more useful to me. A part of it is i think that i wouldnt know where to start with weights and how to go about using them effectivley. Also im fitter, faster and stronger than iv ever been so if it aint broke dont fix it kinda thing
if your interested in learning to use weights to improve your sport, read mark rippetoes work, he is the man when it comes to teaching basic weight lifting for beginners
I don't think number of reps are important. I also don't think weights do make you slow. Overall they will make you stronger, punch harder, and even faster. You can experience that you are slower during training when using weights but that is because you are sore of the workout with the weights. If you take a rest a few days the weights will have made you a better boxer. Although weights do not improve boxing skill. Weights must be a supplement to boxing training. Then there is running. And then there is weight training. In that order of importance. Remember that it is not how good you are during training, it is about how good you are during a fight. So if the soreness of weight training bothers you during boxing training just suck it up. Then when you do weight training for boxing. Don't do any isolation exercises. I find that they mess with your boxing coordination. Instead train the big muscles that deliver most power and always do full extensions.
Running is overrated. I'd say both weights and running are at the same level. If done a certain way weight training can increase aerobic and anaerobic output a hell of a lot. Try Crossfit for a few weeks and feel the difference.
You also don't have to do weights to become a good boxers. But both will take you to another level when you do them
of course, but i dont see why you would run, if you want to improve your vo2 max or endurance do it specifically with boxing drills, but you cannot get stronger or more explosive after a certain point in boxing unless you add some form of resistance training