most of the trainers Ive talked to say boxers dont do weights they only do body weight workouts as you will build muscle on your shoulder that will slow your punches down is this true ? should I do weights and what exercises
As a general rule, weights aren't crucial for a boxer. if you're going to do any, make sure they are explosive, or plyometric exercises (google) so they will be of benefit for building your explosive power when punching. You tend to build up large amounts of arm strength on the heavy bag and doing constant drills which exhaust your arm and shoulder muscles (e.g heavybag, focus mitts, floor to ceiling, speedball, shadowboxing etc.) Check out www.rossboxing.com for some good bag drills and functional exercises for building strength specific for boxing.:good
Nothing wrong with lifting weights. If done correctly, power lifting will give you phenomenal strength and speed with minimal mass gains.
The greek translation makes it into "minute". Strange! Weights can slow you down, weights can speed you up. Weights can get you stronger, weights can get you bigger. If you don't know enough, don't do them, stick to your boxing.
It makes no sense for anybody to do slow reps. Going slow doesn't make you stronger and it doesn't make you bigger.
Train how you would play the game. Or in this case train how you fight. When you throw your jab it isn't slow, right? So your bench press shouldn't be agonizingly slow.
I think most important aspect of weights for boxers is doing the full range of motion with the weight, and not doing half reps like body builders tend to do to gain size. If you aren't on hormones or roids, generally its better to do very deliberate repetitions in perfect form, flexing the target muscle hard at peak.. If you are going to be doing something like a power clean, or working on heavy squats, using slow deliberate movements make no sense. It really depends on what you are doing. You are going to kick the **** out of yourself a lot quicker with a slow deliberate pull up, than you would with a quick powerful repetition. You do slow deliberate pull ups, after a while you will be able to do more when you just power through them. I've read, that without hormones or roids, you release more hormone and increase testosterone with slower reps. Idea is to have lean, strong muscle, not mass.. You want bigger muscles, its all about heavy weight stress on the muscles.
Are you allowed to take weights into the ring? :think No matter how "explosive" your bench press is, it's always going to be slow compared to a punch.
You don't? I can't count how many times I've hit somebody with a pair of dumbbells or just stopped in the middle of the fight to ask him how much he could bench press. :huh
Super slow is supposed to load up more on the muscles being targeted. It's almost impossible to perfect the time for reps and it's best used when you have an injury and still want growth.
Eccentric is meant to be slow, about 2-3 secs. Concentric phase should be as fast as possible but controlled.