i have a good idea for you that might help stand in a boxing stance facing a wall, and push one hand against the wall as hard as you can, try to push your hand through the wall is your rear foot puishing against the ground? also a more subconcious type of excercise (and more specific) do squats with a barbell and jump squats, especially one leg jump squats do this for a period of time and you program your brain and nervous system to use a leg extension when you throw punches i did not use my legs properly until i did squats for a while, the movements were subconciously embedded in my brain
If all this scientific techno-crud has improved athletes in every other sport, why hasn't it in boxing? Or is it that perhaps the improvements are not apparent when someone simply fights another without being able to measure improvements like speed, punch impact and so forth like you can with sprinting, swimming, cycling, weightlifting, or definitely see the differences in sports like gymnastics, basketball, football, etc... Just as an aside... how would you compare the skill level of todays boxers with those from the '40s and '50s?
IMO (rant ahead)... Because the science is incomplete. What you say is right, improvements are not as apparent in boxing as in sprinting for example. That's because analyzing boxing is much more complex than sprinting. Just take a look at the general and classic forums they all disagree on any possible topic, even the knowledgeable posters. People say for example that boxing is 70 percent anaerobic, but how the hell would you measure that? Who would you use as the standard, there are 1001 different styles to name just one difficulty in establishing that "fact". There are people who claim to know the science behind it but I think their arrogance is unjustified. Just like the people who claim to understand how the climate works for example, they're in way over their heads. I think it's just too complex, and that's why I just let nature do its work.
I remember when I was physical therapy (for what injury I can't remember), but when I told the therapist that I was a boxer, he recommended that I strengthen my core muscles, because that was where punching power came from. While I didn't ask him "why" exactly, I'm sure he had enough scientific and objective proof to justify mentioning it to me.
The "core" will become strong enough if you do old fashioned boxing training. In any case I haven't seen any proof that artificially strengthening any particular muscles creates more punching power. It is much more import to learn proper punching technique and then learning how to apply it in the real world of boxing. Any weightlifter can hit a stationary target. It takes a boxer to knock it down when it is moving.
Dude, I was trying to support your argument about punching power coming from the core. LOL. I never said you just have to do core exercises and suddenly you can knock out a cow. You obviously need to learn the techniques first, but core strengthening exercises do enhance them.
thats obvious to any serious boxer anyway that practicing boxing is the number one factor we are talking about enhancements here things that are not so obvious how do you strengthen your legs the old fashioned way?
The old martial artists used to do stuff like carry loads of sand on their back up a serious flight of temple stairs as part of their training. Just plain running up stairs can improve strength and stamina in the legs, but only to a certain extent. Once the legs get used to it, there's no more improvement. Unless you carry some extra weight to increase the load and coax even more stength and endurance into those legs. But all this is the same as doing squats. And you get to keep increasing the weight so you keep getting stronger and you keep increasing endurance. And you can do different types of squats, like dead lifts, smith machine, lunges, etc... to keep teasing those muscles to produce more power... Modern weight trainig is simply a more efficient way of doing those old time core excercises.
When you do road work the the muscles at the back of your legs tends to become stronger than those at the front. One way to create balance is to practise what we once called "squat jumps." Squat all the way down and jump as high as you can. Usually guys would hold a medicine ball tight into their chests. Do it as many times as you can for a full three minute round. If possible keep track of how high you jump and how many. The number of rounds you need to do will vary depending on your fitness program. Admittedly this may not be the most efficient way of strengthening the muscles, but like all boxing related exercises it accomplishes various goals at one time. Boxers don't need a lot of strength. They need to apply their strength consistently over a period of 36 minutes.
boxers don't need a lot of strength in they're arms,chest or upper back but they do in they're legs and core i believe when i did heavy squats i could jump higher and step quicker the logic behind this is simple - your legs have to move your bodyweight strengthening the arms a lot does not have this same transfering of speed/power because your arms are not moving any mass apart from the gloves weighted jump squats as you mentioned are also good, and one legged jump squats even better (when stepping and punching you extend one leg) it's best though to do power squat jumps first with long rests between reps and sets, then AFTERWARDS do power-endurance ones (as u mentioned above) to get the endurance benefits combine the heavy squats with these power and power-endurance jump squats and you have a real good training program for the legs
The old timers thought it hurt because it created stiffness, i.e. you had to be loose to get maximum power. However I think the increase in muscle power outweighs the effect of the stiffness.
I do plyos and boxing, not because I think weights are bad, I just never fancied them, and dont have easy access to them. A heavybag is the best thing for punching power IMO..
What they omitted was stretching excercises to stay loose and limber. Also, there are weight excercises where one end of the movement is in a fully stretched position with the weight helping to increase flexibility by increasing range of motion. For instance, dumb bell presses, seated incline dumb bell curls, or stiff-legged deadlifts on a box. Loose muscles are also absolutely helpful in producing more power because one of the chief elements of powerful muscular contractions is how much the muscles and tendons can pre-stretch before contracting.
to have good punching power , just have a full body training program. Don't just focus on one exersize. If you do that, your'll turn out looking like a feak. A plyometric exersize with the medicine ball have been provin to be very benificial in develping good punching power. Because your are pushing a weight at a fast pace, so your building power and speed at the same time. Wich makse the big difference in plymetrics and weight lifting were your at a slow controled pace. You'll still add power lifting weights, but a prefered exersize would be a plyometric exersize.
You are correct about plyos being very beneficial... but only up to the potential of your muscular strength. Once plyos have reached their limit, their is no more improvement. The only way to coax more power from plyos, then, would be to add muscualr strength. Both are ultimately important.