I've been wondering how to structure my weight training for boxing, so that I can train for power, speed and muscular endurance. I train 6 times a week and I use 3 of those days for weight training. Should I look to do different amount of reps and sets on each weight training day to work power, speed and endurance? Or is there a way to incorporate all into one weight session and just do that 3 times per week?
at what level do you compete? when are your districts/regionals/GB Finals/etc? if you are within the first year of boxing competitions and still a growing young person (under 21y/o) then focus on general preparations for full body strength and conditioning. circuit training stations are an excellent choice. don't get ahead of yourself with speed/power development. make sure all of your muscles, tendons, ligaments and nervous system are ready for it first. when you are ready for it, specific conditioning training can go in this order: general max strength (0-6reps) hypertrophy (6-12) (for heavyweights only ... or elite and selective few like pacquio or holyfield 15years ago) power conversion (eg. plyos) maintainence with endurance sets the above is a simple guideline. there's a science to it. check out Periodization: Training for Sports. I have an older edition that actually has an example year plan for amateur boxing (i can't imagine the new copy has excluded it). in the 90's this was one of my training bibles. i learned so much from it as far as phasing for general, specific and peaking. http://www.humankinetics.com/produc...raining-for-sports-2nd-edition?associate=6337
3 days a week, do 5x5 squats and overhead or bench press, and 5x10 pullups. Or 531, buy the ebook cheap from elitefts.com Or or or or or... think you meant 1-6 there mate
lol, i'm so used to writing for myself that i never thought how it looks to others. what i mean by the zero is eccentric reps (working the "negative" with assistance where i'm not doing any reps on my own). glad it was good for a chuckle :good
no, what I don't think is great is strictly eccentic only training like the BoxiScience dude talked about above, not doing reps without assistance due to weight etc.
These exercises are all good as they work not just eg your pecs or upper back but your whole body, they also release more testosterone and growth hormones into your bloodstream. One thing you do have to remember is to rest your muscles after a weights/resistance session, otherwise your muscles wont recover. eg do a weights session on a Monday, rest on Tuesday, then boxing training on Wednesday
the eccentric motion is stronger than the concentric. if someone is in a maximum strength macrocycle training the negative could be of some value for a seasoned boxer, once in a while, not using this as a primary principle. the maximum strength phase is good for start power, which sets up reactive power developed in the power conversion phase. it's all useful and very situational, depending on the athlete's level and competition schedule.
