My general strength preparation

5 minute breaks = no mass gains? :huh

 

Heavy lifting is less metabolically fatiguing than lighter weight for more reps. There's a reason why heavy strength work is still included in season. If you're moderately experienced there's no reason why the weight training will interfere with anything, in all sorts of sports at all levels you often have multiple training sessions in a day, weights in morning, skills in evening etc.

 

I know these things. However:

You have to be realistic about who's doing the training. You don't hop off the couch into near-maximal strength training with zero experience, and you definitely don't simultaneously box while doing it.

If he had 3 months of experience in boxing and lifting I'd say go for it.

 

:good
Gotcha. Planning something similar myself.

My only issue with it is what does using 45lb for 5x5 (in my case) do for me? My program will have my lifts progressing quickly, but it seems pointless to do workouts that aren't difficult at all for a few weeks. Kind of going through the motions. :huh

I guess there's got to be some sort of science behind it though.

 

I guess it makes sense. Lifting little baby weights is supremely demotivating though

 

I'm a junior S&C coach and former amatuer boxer, so take an interest in what sort of S&C elite amatuers and professionals get. Boxing's obviously a bit of a conundrum for many S&C coaches, because boxers must ensure they can make weight and therefore can't rely go through a hypertrophy, "anatomical adaptation" phase of a programme, unless they are moving up in weight.

While bigger muscles doesn't equate to more power, power does equal force x velocity, and the force a muscle can exert is related to it's cross sectional area, i.e. it's size. For non-weight categorised sports where power is of heigh importance, S&C coaches would often start with a "anatomical adaptation" or muscle building phase, which would faciliatate improvements in maximal strength, and ultimately power in future phases of the S&C programme.

I would suggest that to keep body weight low, beginning a programme with high weights a low reps would allow improvements in strength without causing the muscle damage associated with reps of around 8-15. I would then move along the force-velocity curve, moving from max strength (very high force, very low velocity- eg. Front squat, Bulgarian Split leg Squats, Bent-Over rows) to strength-speed (high force, moderate velocity0 e.g. Power cleans although this requires technical efficiency, snatches and single arm dumbell snatches, weighted squat jumps, kettlebell swings) to speed-strength (moderate force, high velocity- e.g. plyometrics such as med ball throws, box jumps). I'd also place a large emphasis on reactive power, as I think that it's crucial in boxing (think taking a step back, placing weight on the back foot and throwing counter right). Since the action of throwing a punch requires the distribution of weight onto one leg, I think that single leg plyometrics would be suitable for developing power specific to boxing, e.g. single leg hops and jumps, possibly incorporating med ball throws. Of course core strength and anti-rotation, as well as upper body mobility would make up important parts of a S&C programme for boxers.


I think that there is so much written on strength training not just for boxing but in general. The best thing that you can do is read published peer reviewed journals or reviews, to give you an evidenced based idea of how best to train for boxing (although, there is relatively little S&C research conducted on boxing, but it is out there). Boxingscience is a good websight, run by sports scientist from Sheffield Hallam University, these guys know their stuff and helped Kell Brook win his world title.

 

Google it u ****

 

That is a great response and refreshing! :good

 

Good bunch of Lads, like Dave, know Him well .

 

Stick around and please keep posting! Great post, sir! :good:good