Weight Lifting for boxing

Squat, deadlift, and overhead press. Heavy. Eat and sleep accordingly.

 

There are a few ideas out there, old school trainers usually believe weights arent good for boxing. I think most will say lifting weights is simply not enough, hard body weight circuits are more important for boxing strength.

Olympic style weight lifting are popular for strength- Dead lifts, Clean and Jerk, Cleans, Snatchs.

Don't overload the weight, stretch, use proper technique. Use bar to warm up.

Circuit training is used aswell - Randy Couture example below, note the exercises he does aswell. Good Mornings, Squats, lunges, overheads. etc

[ame]http://www.youtube.com/watch?v=SRpPHlDUC0Y[/ame]

 

Squat variations, deadlift variations, power cleans, cleans, snatch, clean and press, push press, bench press, rows, weighted dips, weighted pull/chin-ups to name a few.

Also barbell complexes are pretty good for conditioning as well as hitting a tire with a sledgehammer and pushing a car/truck.

 

and periodization?

 

being strong can only make you better at your sport.

It doesn't make you slow or bulky unless you are doing it wrong.

Weight trainign should be done by anyone competing in any contact sport. However, it should be tailored to the sport you are competing in and not come at the expense of conditioning, which is incredibly important.

First you need to find a good program.

http://www.stronglifts.com is a good place to start your research.

I would also include readings from http://www.Rossboxing.com

If you cn get hold of the ebook, I would also recommend Jim Wendler's 5/3/1 program, which is great for boxing imo, as it is low volume high intensity. This means you get strength gains without tiring yourself out for boxing training. He also encourages conditioning such as hill running.

At the end of the day, its your decision and you will have to make it based on the information available to you.

 

I'm a bit disappointed with that Couture video. He's using very limited range of motion, it renders all those exercises nearly useless.

 

www.8weeksout.com is the best site for conditioning overall period(it is MMA based, but don't let it throw you off). Yes it is applicable to all combat sports. Buy the book. It is the best investment I ever made for conditioning. Second, buy Mark Rippetoe's Starting Strength book. Third Bill Starr Madcow Training Program.

 

Really? you think so? this routine is taken out of context, we dont know what the reasons are for anything in that routine, we only know that this is what he does sometimes. There was only a few exercises he used a limited range of motion and the idea may be to keep the tension on the muscle the whole time. It does NOT make the exercises useless. I think maybe your using a limited range of motion with your brain....

 

I actually use a similar circuit, with front/overhead squats and a few Olympic lift variations added.

And I’m not saying that executing exercises through a limited range of motion doesn't have its uses. But in this instance I don’t see how it's beneficial nor did he explain why he's doing it that way. Wouldn't you agree that dynamic strength over a large range of motion is more beneficial for a fighter as opposed to dynamic strength over a limited range of motion?

If that was indeed an atypical workout circuit for Couture, why use it for demonstration purposes? Why not just show a typical routine instead of something that he sometimes uses.

 

personally, I don't see the need to use front/overhead squats simply because their primary use is to supplement the olympic lifts (clean + snatch respectively).

if we're on the subject of buying books now, I would advise

The Jim Wendler 5/3/1 ebook.

Combat Core - Jim Smith

Practical Programming - Mark Rippetoe (it has all the info available in starting strength and more)

Underground Beast Strength - Zach Evan-Esh

Infinite intensity - Ross Enamait.

*This list is in no particular order, just a slection of books and ebooks from my personal collection.

 

good video.

id like to point out how he dosnt use a heavy weight, and hes not working his chest.

this is the best thing you can do for weight lifting and boxing. the lighter weight promotes strength and stamina while not damaging the muscles like with 3*5 sets allowing you to train for boxing at 100% because your muscles arnt sore. the exercises he does also tend to work things that are important to boxing like your shoulders back lower back legs and core with out isolating muscles that have less value to a boxer like the sternal pecs.

 

There is wisdom to using a more limited range of motion at times. In cases such as the bench press (its not in the video but im just using it as an example) our shoulders shouldnt be forced down by the weight because of the structures behind it, it can cause damage down the road if it is done with the larger range of motion improperly. Couture is older for a fighter and it could be that he is protecting his joints.

He used a pretty limited range of motion in the overhead presses, protecting his shoulders could be the goal there. The lunges had quite the limited range of motion and he kept the tension on the muscle, the idea may be greater endurance? Purely speculation, but the one thing I can say confidently is that his age makes him do things a certain way, he's not a stupid man and Im betting he is going for longevity at the moment.

 

May I ask how lifting a light weight promotes strength?