Bodybuilding is necessary for boxing..

Thanks Lefty, good post. I stated the same thing about training speed-strength in some other post. Very good thought on deceleration, so would you advocate for training with various other modalities? I would think that deceleration would only be a problem with pressing movements. What do you think? :think

 

For boxing you could make use of exercises such as plate throws, med ball throws/slams etc where you don't need to ddecelerate

 

Thanks, thats what I was thinking.

 

i agree completely, i like to do 4 sets of 50 on the the pull up assist at about 20-30% 1 rep max with 1 min breaks between sets at about 1 movement per second (up 1 sec down 1 sec up 1 sec ect) and there is wicked deceleration of the weights requiring alot stability to keep the plates from slamming into the top, or the other plates. (at the peaks with deceleration im probly hitting 40% 1 rm)

i stretch and then after the last set i stretch, do you have any opinion on what you would think is best for stretching? between sets or is just before and after fine?

cable machines are great for these kind of exercises, i go to a 24 hour fitness place, since theres isnt people there 24/7 to watch for issues its pretty much just full of cable machines dumbells bikes treads and elepicticals

 

What you need for speed is biomechnical balance, plus everything that goes with it. Prime mover in all this is Oral stability .

 

there for girls , why dont u just do proper pullups/chinups ?

 

Why not just do pull-ups? You'd get more out of doing 4x15 than you get out of 4x50 while using assistance. Why are you even doing 4x50?

You feel recovered enough after a single minute to do another set when trying to find your 1RM? You obviously aren't pushing yourself very hard if that's true. I usually rest 3-5 minutes between sets, sometimes even that isn't enough. When I was trying to find my 1RM for deadlift I was resting 8-10 minutes.

Don't think about tempos when lifting weights. Eccentric controlled, concentric as fast as possible but controlled. Simple as that.

 

its 20-30% 1 rm not just 1 rm

thank you for the advice but obviously you dont under stand the point of the exercise nor do you know anything else that i do to compliment the exercise and i really dont agree with anything you said in relation to this style of exercise.

as far as when lifitng heavy i do rest and stretch for 3-5 mins between sets.

 

the purpose is for velocity training, its for speed strength i only bring it as it had to do with what lefty had mentioned in 30/30 training supposedly being optimal for power.

i also do a weighted routine and a stamina routine that i mix up with the velocity routine through out the week and sometimes the same day though when its the same day its usually weighted and stamina or weighted and velocity.

 

:yep couldn't agree more. Another variation is if you have a park available with a really wide bar to do pullups on instead of the skinny bars, it gets your fore arms very strong.

 

pullups are money.

assisted pullups are for people who cant do legit man pullups.

 

Ahhh. I missread your post. From what I've read using 20-30% of your 1RM ain't doing ****, however fast you move it. If my 1RM for bench is 100kg you honestly think lifting just the bar (20kg) is going to have any benefit whatsoever?

 

Yeah, there are special sort of smith machines that can catch the weight for you but most people don't have access to that sort of equipment. You can't really go to your gym and start throwing weights around so plyometrics are the most practical way to improve power. As a boxer you should make a medicine ball your best friend, there are so many exercises relevant to boxing you can do with a med ball. Also doing squat jumps you actually get similar power outputs to olympic lifts, moving your body weight counts for a portion of your resistance you are moving and is it turns out that usually falls between that 30-60% range for most people.

 

If it's assisted you're not getting the same effect. Also the training using 30% should be as fast as possible and you wouldn't be going past 5-6 reps as the speed would be slowing down. With pull ups you'd go as fast as posssible when pulling yourself up and then lowering yourself down slowly or you could easily injure yourself.

No stretching between sets, you wouldn't want to be stretching before either.

 

This. :good

You can also wrap a towel around the bar, or one of those cushioned lifting pads. Or a thick rope.