sledgehammer workout

Sledgehammer training is more of an explosive exercise as opposed to pure speed training but it will have give an increase to your muscle tension speed and relaxation. You will have to structure your workouts to be conducive to gaining speed however.

If maximal speed is your goal with this exercise, then you should structure your workout so that you are fresh and rested after each set...something like;

Warm-up thoroughly,
3x8 Sledgehammer swings with 5 mins active rest (very light jogging/skipping) in between sets. Focus on maximal power, speed, exertion...and in between sets focus on just keeping the blood flowing and relaxing as much as possible while doing so, to prepare you for the next set.

With regard to the type of sledgehammer swings, I find, if your technique is goodish you should do a swing with your elbows as straight as possible at all time, I feel that hits the whole posterior chain and rotation muscles very, very well.....I will dig up vid example if you wish???

I hope that helps somewhat :good

 

Beyond stupid.... Ur hooks and uppercuts slowing down is nothing to do with weights

 

one of the issues with lifting heavy is that the muscles tend to require a heavy load to fire off. punching isnt a heavy load.

plyos like sledge training trains the muscles built though lifting to require less of a load to fire off.

plyos will also help train slow twitch muscles to contract more quickly.

plyos are an excellent addition to any training routine.

depth jumps squat jumps med ball slams sledge training and many more.

 

Then how about giving him som etips that could help him out instead of critisizing people who the **** are you.

 

http://boxrec.com/list_bouts.php?human_id=80872&cat=boxer

 

good for him he has one win since 2006.

 

and quite an impressive draw against rick boulter 1-8-2...

 

Points decision against 28-149-7 Peter Buckley is more impressive.

 

You lost hand speed because you neglected speed work not because you lifted weights. Lifting weights will only slow you down from poor training i.e. you neglect mobility, flexibility and speed work which you've already admitted you did.

You really shouldn't throw around insults when you're ignorant of the subject your giving "facts" on.

 

What exactly is speed work and weights do not slow you down.

Jheeez theres some hate going around.

Wait so you think weights made ur hooks and uppercuts slower why? If i understand correctly u started boxing after the weights so you can't compare it to anything right?

 

:yikes