It's funny how older timers are so ignorant when it comes to weight lifting. Weight lifting can improve you so much if you know what your doing. I love to go to a boxing gym, and they see me, and assume I'm a slow muscle head. I'm only around 5'6, 165, but only 7% body fat. I go to a Jeen Kune do class right now (where they do a lot of hands), and even at that I'm just as fast, if not faster than everyone in the class. If you lift I'll tell you the things you need to do to keep your speed: 1) Stretch before, and after every single workout. If you don't your gonna be stiff, and slow. 2) Always do FULL RANGE of motion. I don't care what the exercise is...absolutely FULL RANGE. 3) For you it'd be better to do 10 reps of everything (since your starting out). Heavy weights make you bigger, and stronger...Don't know what your personal fitness goal is. 4) If you ever get in to lifting heavy make sure you seperate your heavy lifting days, and cardio days (DO CARDIO DAYS!). Me for example I have 3 days a week I use for heavy lifting, and 3 cardio days. The 3 days of lifting are strictly lifting. The 3 cardio days consist of maybe some own body weight exercises (dips, pushups, pullups, etc), or cables, and then running, swimming, jump rope, etc. 5) If your going to be boxing while lifting the most important thing IMO is your neck (to absorb punches), and legs to keep you standing. I do neck exercises everyday, and then do shrugs, and things twice a week. My traps are quite massive, and it's amazing when you get hit with a nice hook, your face hurts like hell, but he couldn't move my head. For boxing lifting weights isn't the most important thing. With anything experience is the most important thing, but lifting properly will enhance everything about you. It definitely can improve your KO power which they don't understand. Which I'd rather knock somebody out quick so I take less punishment than win on points...Which is seemingly what they train you for.
What do you mean by slow and what do you mean by fast, time wise? I thought slow and controlled is better than fast and jerky movements for the joints and for the stabilizing muscles. Unless you mean super slow like 10sec reps which probably wouldnt be usefull other than stamina at doing that.
I think there are alot of nonboxers in here and using this section as a general fitness area. I come in and post and read from time to time and I dont box. Jazzo is in here alot and he doesnt box but is into lifting. I am intrested in working out and learning more and that sort of thing so I read on what others are doing and come in here since I dont post much on other sites outside of ESB. So some of the threads are just general workout advice like that dude that wanted to look nice before his vacation. I know it dilutes the section from all the discussions of training and techniques by the amateur fighters here. Im not sure what the best solution is as they have been condensing sections rather than splitting them up lately.
10 reps per set is actually more closely related to mass building than strength. A 5x5 or 3x3 routine is better for strength training. Try Bill Starrs or Mark Rippetoes starting strength,
A slow eccentric phase stresses the muscle more and breaks it down more, perfect for building more size. HOWEVER, when you want to box every day of the week and be fresh, this isn't the most beneficial, as far as soreness and recovery goes. Olympic lifters train with this in mind - The negative part of their weightlifting is non-existent, they drop the weight. So they train with their competition lifts 6 times a week usually. This would suit people interested in boxing.
The most explosive athletes in the world use weights, and there are definitely benefits. It just depends on what you are looking to improve. Weight training has got a bad reputation in the boxing scene over the years because the guys were usually doing bodybuilding training (eg 3 sets of 10, training the same muscle groups back-to-back), and then were suprised when they put on weight. The usual sequence is during a training plan is: Build general strength, Build max strength, Convert to power Some may decide to take that further to converting that power to endurance but I think there are more productive ways of achieving this. Ray
