The vast majority of boxing coaches are ignorant morons when it comes to weight lifting. Like I said in a previous post, athletes from various sports utilise weight training to improve power in athletic movements. If a sprinter can lift weights in such a way he becomes faster or a shot putter lifts weights in such a way that he can throw a shot put future, why can't a boxer increase punching power? That's more for getting stronger in specific lifts with a bit of bodybuilding thrown in. Look up a guy called joe defranco and read his articles. Also look up his workout westside for skinny *******s 3. This gives at least a half decent athlete workout to build on.
In the context of what we're talking about its more along the lines of a 100m sprinter going from 10 secs down to 9.8 secs.
Which may have little to do with training and more so with other factors I.e luck, adrenaline. 9.8 is to small to indicate training.
And it could also be down to training... Either way, my point is it'd be a small change not huge like some people are demanding.
Haye, JMM, Kovalev, Beterbiev, almost every cruiser/heavy you can think of, every national level amateur etc.
.2 is massive when it comes to top level sprinting, there is nothing to do with luck when you're talking about that much of a difference. That is purely training, properly periodised training (technique and physical) and probably some other focused factors. The gap between running 10 and running 9.8 is colossal.
How is bodybuilding incorported into it? I was under the impression that bodybuilding is 8-12 reps. Also, it said it was a good beginner routine.
If I remember correctly you have your main lift utilising the 5/3/1 perameters then you do accessory lifts. There were multiple options to choose from (I think 3 or 4 all together). The reps and sets ranged from 3-5x10 through to 3x20 and max reps for the accessory lifts which is all hypertrophy work.
Ohhh, I didn't add those to my routine because I had no use for them. I don't have access to enough calories to be able to gain any mass.
I mentioned earlier in the thread about evidence supporting punching power and no one directed to any studys been done. I for one certainly believe that strength conditioning is really good for boxers but for me its the rough and tumble of the bout where it helps. my opinion on increasing punching power is that it does but its only to a small degree. I know a lot of good level boxers and they all do strength work and they all say it helps their game but none have yet said or i have yet to witness there punching power dramaticaly change
The routine is a 3 week then you start over. The first week is 3 sets of 5 reps. The first set is 65%, second is 75%, and the third is 85%. Of your 1 rep max. The second week is 70%,80%, then 90% except this is 3 sets of 3 reps. The last week is 75%, 85%, 95%. The first set is 5 rep, second is 3 reps, last set is 1 rep. I recommend 4 minutes of rest in between sets.