Video- Isometric training for boxers

I use isometrics in my training, I do punching positions at a wall and push 100% for 5 seconds then throw 5 explosive punches of the same kind practised. I also do doorway pushes.

 

I usually do one set on each punch, close range jab, close range jab, mid range hook on both arms, 5 explosive punches after each round. (Static-dynamic mentioned in Ross Enamait's Infiniate intensity)

The doorway push I do a set of standing in between and pushing sideways and a setof pushing one part of the frame with one arm while leaning my body into it.

5 seonds 100% on each set.

This is just basic because I have no isometric equipment, there will probably be others on here who can give you much more detailed/useful information.

 

If your question is "is this method effective" by the video, my answer is somewhat. Boxinglad has a good idea behind this and realistically the wall is probably better than the tubing in the video for various reasons.

A very beneficial use of isometrics is this.

The theory behind this is explained somewhat in Rossboxing. Isometric training combined then with an explosive movement using a much lesser weight is loosely based on a concept called complex training(I've often seen it referred to as Maxex Training). You would do the static holds for say a right cross for no longer than 5 seconds with resistance, then move to a "ballistic" or explosive movement such as throwing a 24 oz.(or so) palmable medicine ball at a wall or bag(using the right cross motion). The important thing to remember is to take ample amount of rest time(2-5minutes), and keep reps relatively lower, as this is designed to increase anaerobic power, nothing else.

This training can be done using non specific boxing exercises as well. The best example of complex training would be using a very heavy weight and combine it with a low to mid level plyometric.

90-93% 1 rep max squat for 2-3 reps
6-8 depth jumps (box 20-30 inches)
repeat 3-4 sets.

90-93% 1 rep max bench press for 2-3 reps
6-8 plyometric pushups off box/medicine ball throws at wall, etc.
repeat 3-4 sets

and so forth. Hope this helps

 

Also, training it like rossboxing is far less taxing than what I described at the bottom of my last post. The purest form of this training which is not using true isometrics is brutal on the Central Nervous System. Therefore if your goal is to not compromise "boxing time" too much, definitely get on rossboxing.com and use his workout maybe 2 x week.

 

3-5 sets. Put you fist on the wall for a right cross at say 3/4 the end of the punch. Push on the wall for 4-5 seconds.

 

I do them quite a bit after shadow boxing, near a mirror each punch for about 5 seconds but quite a few of them and in differant punch positions.

For example body jab, close and long range lefts and rights. it's a good to practise punching in perfect stance aswell as foot position and feeling the right muscles activated.