Interesting Topic about weights, the truth, myths etc

This is from ross boxing, http://www.rossboxing.com/thegym/thegym3.htm

Despite advancements in sport-science, many boxers continue to avoid weight training like the black plague. While athletes from mainstream sports such as baseball, basketball, and football continue to benefit from the increased strength that accompanies a proper weight training program, many boxing trainers continue to discredit the validity of the iron. Over the years, I have been advised by several veteran trainers to avoid weights altogether.

Fortunately, in recent years, the United States Amateur Boxing Association has taken note of the improvements that several European fighters have experienced through weight training. In addition, well-known professionals such as Evander Holyfield, Shane Mosley, and Kostya Tszyu (just to name a few) have utilized weights to their advantage. In this article, I will discuss how to develop a weight training program that will benefit you inside the ring.

First, let's look at the various benefits that strength training provides. We will then look at many myths that exist regarding weight training and boxing.

Consider the scenario where two equally skilled boxers face off inside the ring. Suppose each fighter has similar experience, speed, and power. What separates the two individuals? While several factors will affect the outcome, such as the style and courage of each athlete, one factor often overlooked is the relative strength of each fighter. Essentially, if two fighters are equal in skill, the stronger man is often victorious. In this situation, a proper weight training program can provide an advantage to the fighter.

Let's Look At What Weight Training Can Do

Weight training creates stronger athletes. A strong opponent is a dangerous opponent. Weight training can also make boxers less susceptible to injury by strengthening muscles, bones, and ligaments. In addition, strength training can increase explosive power and anaerobic endurance. Boxing has been estimated to be approximately 70-80% anaerobic and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, such as boxing, stresses muscles at a high intensity for short periods of time. Essentially, this equates to the fast combinations that a fighter throws. Aerobic exercise is defined as lower intensity activities, performed for longer periods of time. An example of aerobic activity in boxing would be the time spent circling the ring in between combinations.

Myths About Weight Training For Boxers


Weight training will make the boxer slower
Science has proven that weight training can actually increase speed and power. A properly developed weight program will not sacrifice the speed of the boxer.


Weight training will make your muscles tight and more prone to fatigue
A proper weight training routine will increase muscular endurance, meaning the athlete will be less prone to fatigue. Weight training will not cause unnecessary soreness or muscle tightness. Extreme soreness is a byproduct of over training, lack of rest, and poor nutritional habits (not weight training).


Weight training is only beneficial if done with light weights and high reps
A boxer has little to gain from a weight routine that emphasizes light weights. Training with light weights will lead to minor improvements in aerobic capacity. This form of training will do little to increase explosive power and speed. The boxer must perform medium to heavy lifts with fast, ballistic movements.


Weight training will decrease the flexibility of a fighter, limiting their range of motion
A proper weight training program will actually increase range of motion and provide greater flexibility.


Boxers do not have time or a need for weight training
If you cannot find time for strength training, make time for losing. A boxer’s weekly routine includes several components such as roadwork, sparring, heavy bag work, and strength training. No single piece of the puzzle will develop a champion, rather an integrated, complete approach is necessary.
Recommendations

A boxer can conduct a weight training routine 1-3 days per week. More than 3 sessions per week will detract from sport-specific training requirements such as sparring and bag work. A strong boxer without technique or ring experience will equate to a poor boxer.

Do not perform weight training on sparring days. You should also halt the weight training routine at least one week before competition. Do not leave your strength at the gym. You must bring it to the ring. I typically recommend one strength session on a non-sparring day during the week, and one session on the weekend when the boxing gym is closed. A sample routine could be performed on Wednesday and Saturday.

How To Train

Weight training for boxers should be performed with weights that are approximately 60-85% of your maximum. For example, if you can bench press 100 pounds for 1 repetition, perform your strength session with weights between 60 and 85 pounds. Repetition ranges should vary depending on your specific goals. Lower reps (with heavier loads) will develop power/max strength, while mid-range reps (with moderate loads) can be utilized when training speed strength. Higher repetitions can also be incorporated with certain full body movements such as dumbbell swings or snatches when the goal is total body conditioning.

When lifting the weights, remember to move the weight in an explosive manner. To maximize speed and power, you must train accordingly. For example, when performing the bench press, push the weight up forcefully. Train fast to be fast.

A boxer’s strength training goals are much different from a bodybuilder. A fighter trains for function, always remaining cognizant of his bodyweight. You must increase strength while remaining within the confines of your weight class. Focus your efforts around major muscle groups that will benefit you inside the ring.

Sample Routine


Dumbbell Snatches – 3 x 5 reps per arm
Bench Press – 3 x 6 reps
Plyometric Pushups – 3 x 10
Power Cleans – 3 x 4 reps
Dumbbell Lunges 3 x 6 per leg
Weighted Pull-ups – 4 x 6
Dumbbell Swings – 3 x 12 per arm (conditioning emphasis)
Note – Bench press and plyometric pushups are performed together as a complex set. Perform one set of plyometric pushups immediately after completing one set of bench press.

This routine targets the entire body, and ends with a higher rep set of dumbbell swings to serve as an effective finisher. This sample offers just one of many possibilities. Variety is always important when training. You must constantly hit the muscles from different angles, with different exercises, to foster continuous growth and improvement.

This information provides a basic introduction to your strength training needs.

nice post.
I agree with what you say about weight training, it is ascential as it trains your muscles to move more powerfuly and more quickley and economicaly and after all fighting is the art of moving and controling the human body.
Also what you say bout lifting the weights quickley, this is good for strengthening the tendons and ligament and builds useful muscle unlike body builders who do weights slowly and only use heavy weights with low reps 2 get big bulky muscles that cant be used for punching very easily.