Strength question

i don think he meant calories, just got himself a little confused, he is talking about oxygen levels needed to sustain big muscles, the bigger the muscle the more oxygen needed to sustain it, there fore the musclebound puff quicker than the lean fellas.

 

i figured that too, but who said anything about putting weight on?

 

yea but if you box and you do it the other way with low reps high weight your muscles will get tight and will lose most of that snap in it

 

that is the most stupidest thing i have ever heard, care to elaborate on it, and how about some kind of studies?

 

Yeah but isn't the quote below true? And by looking at different weight divisions in boxing you don't need studies to determine that smaller people with less bulky musces can throw faster and snappier. Why would you want bulky muscle?

http://www.eastsideboxing.com/forum/showthread.php?t=40092

 

who is talking about size?

3-5 reps build strength

6-12 reps is for hypertrophy

 

So what's 1-2, reps, genius master Relentless?

So what the other guy is saying - we should all be fat, no muscle, so we don't gas! BRILLIANT!

 

i meant 1 to 5 reps

 

that is just what the wrestling coach at my school told me.

 

well he is mis-informed

 

Nevermind I did not read the entire thread.

 

Boxing has a number of different strength requirements.

1. Endurance. You have to last the distance and keep throwing the punches and moving.

2. Strength endurance. Not only do you have to keep doing the movement but you have to keep the snap in the punches and the moves crisp and strong.

3. Power. Sometimes you need to produce maximum power over a short time

Weight training can be used for all 3. Why do boxers do lots of pushups etc.? Mainly because a boxing gym is not a weights gym and partly because many coaches, usually ex-boxers do not have knowledge of lifting weights. So are they completely off the mark with the type of training they do?? Mostly no. Strength and strength endurance can be adequately trained using body weight. Power is a subject of debate. Heavy lifting targets the white muscle fibers and increases the strength of the lifter over time. However many argue that what is needed in boxing is explosive power rather than absolute strength so what you need is plyometrics rather than heavy lifting. Again this can be done using body weight.

Of course weights can be used effectively for all these but bear in mind that there are other benefits to using body weight only. Most of these are complex excercises and involve lots of stabilising muscles in other parts of the body especially the core. Therefore pushups can have benefits over bench press but I must admit that the bench will target your pecs and chest better.

If you are going to do weights try to do some periodisation. In the off season do a number of weeks of endurance exercises (30-50 reps), switch then to strength endurance (15 reps) and finally do a few weeks of heavy lifting. Do plyometrics throughout during separate workouts. You will also need a maintenance plan for the on season.

 

Is 6-12 reps (hypertrophy) to build size? I've been doing a 5x5 'strength building' routine at the gym for ages now and I'm bored shitless of it, so I'm thinking about doing the same compound exercises, but with more reps. Should I do 3 sets of 9 reps or something?!

 

It's the volume which is important. Certain ranges have certain effects -

1-15 total reps for strength
16-25 total reps for strength/hypertropy
26-35 total reps for hypertrophy
35 total reps onwards for endurance

3x10=30 reps total, so falls under hypertrophy. They are just rough numbers, everyone will get different effects from different ranges.

 

I have been doing weight training with a "ladders" system. I strap a 35-45lb kettlebell around my waist and do 1 pullup, rest a bit then 2 pullups and finally 3, which is 2 short of my max. I repeat this sequence until it fatigues me but not to the point where i am fried and "worked out" I do this with weighted one legged squats, one armed pushups, deadlifts and olympic cleans. Works wonders for me as i can throw people weighing 40-50lbs more than me around a bit and still retain my speed.:good