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Franky · 07-03-2009, 06:57 PM

6 feet ??? 63kg!
Don't add muscle sun, stay at 63 kg and use your reach and height advantage and train on speed instead dont gain muscle to get to 70 kg!

steve1994 · 07-05-2009, 12:49 AM

think i got owned haha

email91 · 07-07-2009, 06:21 PM

As a boxer you should train very explosive when you train with weights. Explosive strenght means that the body will accelerate to the greatest speed possible in the least time possible. Explosive strenght depends much on your body weight. The more you weigh, the more important is the explosive strenght in boxing. If you weigh less, you should focus a little more on speed.

It's not the maximal powerdevelopment that is the important, but the power that is produced after a very short time that increase the performance. For example, in 100 ms (milliseconds)a weightlifter will produce about 90000 pascal. A shot putter (I don't know what you call it in engelish, it's guys that trow heavy balls)produces about 100000 kp and a boxer makes about 60 000 pascal in 100 milliseconds.
This means that the maximal power/effect is achieved when both power and speed is about 1/3 of the maximal level. It's the fast fibers quality with it's ability to achieve high power in short time that is decisive for the explosive strenght.

When you train explosive you should use 70-85% of your maximum strenght with maximal velocity. 4-6 repetitions in 3-6 sets with 2-5 minutes rest in between.

Speed is also important. Then you should use about 40-70% of your maximul strenght with high velocity. 6-10 reps in 3-6 sets with 2-4 minutes rest in between.

Excuse my bad english. But the main thing is: work with speed and explosive strenght. I think that will improve your boxing.

Tsentralnaya · 07-07-2009, 08:30 PM

That's actually more reps than I'd recommend. 1-3 if you're going to rock a good amount of weight. I also think 5 minute rest period is extremely excessive.

He's right about the explosive shiit though, but I already mentioned that in my previous post.

BoxingOx · 07-09-2009, 02:53 PM

Well, I'm not certified by ACE or NSMI, but I've been lifting weights for about 8 years now for a varierty of different sports, from cross country (yes, we lift) now boxing, TKD and just general strength training. I've put on 25 lbs in the past 5 years at a constant 66" tall (130lbs) and now I've cut down to 122-125 lb range.

If you are just starting lifting, your tendons are going to be very tender. This is normal. Don't over do it starting out. Get your technique down correctly and do basic motions: presses (bench and military), rows and curls. You can incorporate every single major muscle and ancillary muscle in this way.

I look at the body this way:

Major muslces

Core group
Pecs
Back/Traps/Lats
Legs (Quads/Hams that aren't "core")

Secondary/Stabilizing

Shoulders(Not Traps)
Core group

Ancillary

Arms (Bis-Tris)
Gastrocnemius
Ankles
Neck
Wrists

I lift the Ancillary muscles ONLY for the purpose of supporting lifts for the other groups. Shoulders are probably the most delicate, I know at least 2 guys my age (I'm 24) who have blown out rotator cuffs/labrums and are having surgery. I also bruised my labrum, lowsiding my bike at 70 mph, but luckily a little theraband rehab and it was back to good in a month or two.

Learn how the muscles function, think about the body as a machine. All the muscles work in pairs or more (shoulder being the most complicated as it is stabilized by three different deltoid muscles, and lats to a degree). Learn how these muscles move the body and learn how to isolate each muscle and what each motion does. Something as simple as rotating your grip doing rows changes how and where you stress muscles, or rotating your wrist doing tricep mule kicks can change the focus on which part of the tricep gets trained.

It's a lot to take in; read some books on basic physiology. You don't have to become a sports doctor. All the knowledge I have is from years of lifting with other people doing a variety of sports and from sessions with different trainers. I've incorporated into a program where I can get the focus I want.

My advice would be NOT to do the explosive stuff (pliometrics) until you develop your fundamental strength. I started out doing hang cleans, box jumps, medicine ball push ups with a hand switch, pull ups to dip grip etc. Very basic motions. Pliometrics are a very easy way to injure yourself if you don't have the fundamental strength and flexibility developed.

Eat lots of protein; it will help you recover quickly.

steve1994 · 07-09-2009, 09:39 PM

I can handle doing plyometric stuff like fly pushups, when you push off the ground and lift ur hands up, aswel as clapps behind my back when doing them aswel. Its just my forearms, shoulders and neck i do weights for. as they arent as strong and conditioned as much as i should have done them. All the rest of my muscles i do body weight exercises, im trying to keep away from weights for a while, except for bench press, because i like the weight i am and i think doing light weights is a waste of my time and instead i could be on the heavy bag building up my arms.

simpson · 07-10-2009, 06:57 AM

you need to google periodization for sports/boxing. this will tell you how to combine your boxing training and weight training without causesing unnecessary fatigue.

its a training method that teaches you how to plan your annual training for all sports including boxing

there are numerous books on it. tudor bompa,mike boyle,bill foran are some good authors on it.
the days of just doing your training off the cuff are long gone.

a lot of the previous info is wrong. below is the correct way of doing things

For weight gain
if you need to move up in weight you need to start your training with a hypertrophy phase of 8-12reps for 4-8sets for a period 6-8weeks. use this phase before progressing to the phases below.

For strength and power but no weight gain
Do this without the above phase if you want to stay in the same weight class. you want to increase strength and power but stay at the same weight so use maximum strength(mxs)3-5reps of 3-8sets for a period of 6-12weeks and then use power(50-80% of max lift) and then power endurance(30-40% of max lift). combine both power phases for about 4weeks before comp

Vegard · 07-27-2009, 09:03 AM

Tsentralnaya:

There is absolutley no problem in doing failure workouts as long as you give yourself the proper amount of rest time.

Infact failure workouts give the same result with less workouts. Something that is very positive if you dont want to spend an hour each day buit rather 2 hours 2 days, or 1.5hours 2 days. depending on reach skill and variety.

As far as Boxing goes i dont have to much knowledge of how to workout your guns.

Btw, Steeve1994 someone whos 66kg and 5foot 3 does not curl 25kg in biceps, maybe 25pounds.

Im 6foot 3 and 87.7kg and i curl 22kg's 8x4+10, im a weightlifter.

BoxingOx · 07-27-2009, 09:47 AM

I think he means 25kg curls with an EZ bar or short barbell (i.e. both arms). I'm 66" 57kg and I curl between 55-70 lbs (~26-31 kg) with a barbell or EZ grip bar without sacrifing any form. Dumbell curls vary greatly between 20-25 lbs (~9-12kg) for incline hammergrip curls or 30 lbs (14 kg) for isolation(concentration) curls. Most are 4x10s or failure.

Vegard · 07-27-2009, 02:24 PM

Okay okay...

I curl nearly 100lbs in EZ-Curls 12reps x 5, even more in 8reps but i cant use an ez-curl bar because of the unnatural position for my wrists. However single arm curls are healthier and better for symmetry.