How to start training?

What is your workout?

 

To answer your question, I think a proper weight training program can improve an athletes performance in any sport, from table tennis to boxing.

However as Virus asked, it is important to know what your workout is to make sure that it is appropriate. Boxing is a very taxing sport, and my belief is that weights need to be very intelligently placed in between your actual skill work(boxing). It is also important to know what you feel your needs are.

Often times when people ask me "what do I need to be in shape?" I will say "I have no idea." I say this because there are so many things that a weight training program can accomplish, dependent upon your goals/needs.

Anyways, yes, weight training can be beneficial to any sport, especially boxing.

 

Here we go again...

 

Exactly what I thought when I seen your post.

http://www.sport-fitness-advisor.com/strengthtrainingprograms.html

http://www.defrancostraining.com/ar...strength-training-important-for-athletes.html

That's just two random examples after 30 seconds on google. Read them before you start your silly BS again.

 

More... This is by one of the best athlete coaches in the world...

Feel free to post up these scientific studies you claim exist showing that lifting heavy weight slows down boxers, specifically boxers as you seem to think they're completely different to every other athlete in the world.

 

McKnight, this is not directed at you. A thread on weight training's benefits come up at least twice a week on this forum, with at least 50% of the people posting stating that weight training will slow you down, make you muscle bound, etc.

It never ceases to amaze me how "behind" the boxing community is in general in terms of fundamental training. Even tennis and golf players recognize the benefits of a good weight training program. I don't get it.

 

I agree with the response to the army cadet on everything but I do not feel that roadwork is "outdated" per se and still has a place. I know that others on the forum(who are indeed educated) do not feel this way but in a previous thread I made I advocated strongly for road work and backed it up with scientific evidence.

Most give Long Slow Distance work a bad name, but if you look at the science behind it, it definetely has it's place. If done properly and in the right heart rate range, there are benefits that can't be achieved by other training modalities. Unfortunately, people have taken the if you train LSD "you will become slow" stance too far. This is true, if this is all that you train. But, if you are training for boxing in general, you will not be slow due to the anaerobic aspect/nature of the sport.

With that being said, it is not a necessity, nor is it the only way to train, but does have benefits that interval training cannot provide. On the flip side, the same applies to intervals. Everything has it's place and time if programmed properly.

This is an excellent post Virus and should be "stickied" due to the repetitive nature of the argument.

 

I get what you're saying and I'm not disagreeing with you, but I like the way Joe sets out his training. If you're going to fight for 2/3 minutes then beating the **** out of yourself (training intensity wise) for 3 minutes makes sense.

I think it was Lefty saying distance runs are good for recovery. I think personally that's all I'd use them for.

 

Yeah, that is what Lefty says and I get his rationale. As he also pointed out, I always forget to take into account that most here are amateurs. 3 x 2 is a very different pacing and requires different energy demands than 6-10 rds x 3. I think the mistake people make is that they still try to train too anaerobically(if that makes sense) often in the lactic energy system. Most energy expenditure graphs I've seen of Thai fights 3 x 2(closest I could get to boxing) show that 60% of the energy used still falls below anaerobic threshold, and 40% of the energy rely on that bridge(lactic energy system) between the aerobic and anaerobic. Of course never is one system completely "shut off" per se.

Nonetheless, the idea behind the LSD is that if your resting heart rate is higher than 60 or so and or you recover very poorly, meaning it takes your heart rate a long time(several minutes) to drop from say 160s to 130-135, it is an indication of poor cardiac health. The LSD method is ideal for this. In addition, you and Lefty are spot on in that it is ideal for recovery from workouts and use for active rests in heavy/explosive weight training. However, intervals have there place, and you do get more "bang for your buck" with interval type training, be it with weights, bodyweight exercises, running, etc.

Anyways, it's nice to conversate/read posts/debate with guys like you and Lefty that know what they are talking about. In addition, if there is a difference of opinion, you can cite an intelligent rationale/evidence as to why.

 

This is the problem with certain people on the forum. They'll post up their BS theories and crap their coach or friends have told them, telling me I'm wrong, I'm talking **** etc etc but when it comes to them giving reasons or evidence as to why they believe what they believe they can't back it up at all. DonBoxer is a good example. I'm still waiting for a responce from him...

Just wanted to add this... if you have no clue what you're talking about then don't bother posting against what's been proven as correct, doing so makes you look idiotic.

 

Virus I know some people think me and you are the same, but your a great poster keep fighting the good fight.

My advice to the OP start very small and simple- you should absolutely be doing interval work for conditioning and you should absolutely be using weights to develop your strength and explosive endurance. By weight I mean dumbells, kettlebells, barbells, bands, gravity etc etc.

You should be looking to include explosive exercises that use full body motion in a lot of cases. Think they are called open chain. Stuff like dead lifts, push press, snatches, swings... good luck

 

Resistance is resistance, whether it is your body or a dumbbell. Both bodyweight and weight training can benefit a fighter hugely. At the moment my upperbody training is a mix of plyometric press-up variations and weighted pull-up variations but I often use exercises with weights (ex. the dumbbell snatch). Mix it up and don't allow your body to adapt to a few exercises.