How does weight training help boxers?

Discussion in 'Boxing Training' started by mark ant, Mar 4, 2019.



  1. mark ant

    mark ant Boxing Junkie booted Full Member

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    I just read a post asking why AJ is still weight training since he`s already pretty stiff and I replied that he needs strength to push fighters back so that he doesn`t get bullied but is there any other advantage to strength conditioning?
     
  2. roughdiamond

    roughdiamond Bronson Full Member

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    Depends on the weight training Mark.

    If boxers are doing weights, it is probably most beneficial to lift near their one rep max in order to develop their strength, and not grow the muscles as such (hypertrophy), as doing this strengthens the CNS.

    It may also benefit them to develop endurance and explosive power, but weights aren't necessarily needed.
     
  3. Jackomano

    Jackomano Boxing Addict Full Member

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    Weight training in itself isn’t necessarily bad for boxers, but too many isolation lifts and moving too much weight does start to effect mobility and make the fighters less loose.

    Even back in the 50’s it wasn’t really uncommon for boxers to lift weights, but they kept the weight light.
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    My trainer, who was a sparring partner of Ron Lyle back in the early 70’s mentioned that Lyle did lots of weight lifting, but still got in 5 miles of early morning road work and boxing drills. However, to keep Lyle as loose as possible they had him sparring a lot of 175’s and 160’s as a way to make him move his head.

    Drills using weights also go way back even to Jack Johnson’s time and are still used today.
     
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  4. elmaldito

    elmaldito Obsessed with Boxing Full Member

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    Help you put on weight if you are moving up but def won’t help you with anything other then size or strength.
    Your punches won’t have the same fluidity or snap. Won’t be able to throw combinations aswell. Timing might be off.
     
  5. elmaldito

    elmaldito Obsessed with Boxing Full Member

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    I don’t even recommend swimming, pushups, pull-ups, or dips.
     
  6. steve21

    steve21 Member Full Member

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    I'll echo roughdiamond's comments - depends on what the fighter is doing - and throw in the concepts of using weights to prevent injury; that would include rotator cuff work to keep the shoulder stable and strong, and core training to help reduce fatigue in later rounds, as well as keeping the back strong. A balanced, intelligent program will make a better athlete, and theoretically here, a better boxer; but I just think boxing has so many biomechanical variables, it's hard to create an ideal program that wouldn't impede the natural flow that is a boxer's bread and butter.

    Just my .02 ...
     
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  7. Greb & Papke 707

    Greb & Papke 707 Train by day Joe Rogan podcast by night, all day Full Member

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    Heavy compound lifts twice a week and fast twitch explosive lifts once a week, heavy bench, squat, Deadlift, Military press and bent over rows, and medium weight cleans, snatches kettlebell work ect
     
  8. jimmyonebomb

    jimmyonebomb Member Full Member

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    As a novice amateur with a job, kids limited time etc i didnt personally like to use the precious time i had to do weights or specific strength training session. One trainer got me to do it for a bit of extra power, but i found i had to substitute either road work or boxing session to do it. Another trainer improved my power by just getting me to sit down a little and punch more correctly.

    If your a pro though or have all the time in the world i can imagine its beneficial
     
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  9. gerryb

    gerryb Member Full Member

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    it takes time to recover from heavy compound lifting
     

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