How do i get my back and my legs strong naturally?(without weights)

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Originally Posted by Rοcky

Lol, I can't imagine getting anywhere with those, I think the chick in 4a 4b looks sweet in that light. Calisthenics as Missy has posted are great for preventing injuries, as boxing puts a lot of stress on the back especially. Leg extentions (Weights help...) is an invaluable exercise which reinforces your knee, while building up your quads.

If you want to a strong back and legs, get a a good labor job, concrete contracting, construction, anything that you do lifting, use a shovel or hammer, will get you stronger if you do more than just the stint.

As for some handy workouts...
Roadwork: Hillsprints- It's just you, gravity and a helluva time running uphill, best performed in intervals, and running down backwards will also help build you lower back/glutes.

Hillrunning for endurance- Like hillsprints, Hill running targets a lot of out of the ways muscles more so (Obliques, Hip Muscles, Hamstring etc) Excellent for overall stamina and endurance strength, hill running (Long Distance) is one of favorites in which Rocky Marciano did to build on what was his strengths.

Swimming- Perfect for all around fitness, builds up stamina and endurance while toning your muscles, and building your overall strength, try swimming 25+ laps and see how much your endurance can improve.

Ab's and back routines (including situps to Roman-Chair routines) should be done at the maximum intensity while being cautious of injury and strain. Check online for routines, there's a million out there, to get the full package make sure your workouts work on your abs (example- upper::situps; lower::leg-raises;sides (obliques)::situp twists.

An excellent excessive for back strength are inverted (headstand) pushups, an alternative to the military press, it will put a layer of muscle over your back. if you can't do it yet, do incline situps, raising the height of your legs as your strength progress's.

There's helluva lot more out there (Medicenball routines, plyometrics and beyond)Â Don't worry about becoming real bulky, these exercises for strength, endurance and stamina, I also recommend doing Calisthenics as Missy has posted to prevent injuries.


-Regards, Rocky

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:beerchug: :goodpost: :usa:

tennis.

IT'S SIMPLE, AND BY THE WAY IT'S GOOD TO SEE A KID TRYING TO REMAIN ALL NATUAL LIKE THE OLE CHAMPS.... ON A NINE WEEK CYCLE. DO YOUR DISTANCE WORK FOR THREE WEEKS. THE NEXT THREE WEEKS RUN STADIUM STAIRS FOR 30MINS NON-STOP AT STEADY PACE. NOW BACK TO DISTANCE FOR YOUR FINAL THREE WEEKS. IT IS IMPORTANT TO STRETCH YOUR ASS OFF!!!! ALSO YOUR BODY MAY BE A LITTLE SORE YOUR FIRST GO ROUND. PUT LEGS IN A TUBB OF ICE FOR 15MIN; YOU'LL FEEL GREAT..... IF YOU DO THIS ROUTINE CONSISTANT A 12ROUND FIGHT WILL EVEN BE A BREEZE...


"GREATNESS IS BEING CONSISTANT", LARRY HOLMES

this question is pointless. It's like asking, how can I be a good swimmer, if I have no water. The answer is, you can't. You could work on your form on the ground, and practice holding your breath, but in the end, you are making very minimal gains, if any at all. Yes, you can do things to make little gains on your leg strength, but if you really want to have strong legs.. you HAVE TO lift weights. There is NO OTHER WAY. You may not need as strong as legs as others, if your strong points happen to be other things. But don't kid yourself. All the stairs and everything else in the world isn't going to help you when you compare yourself to someone who actually lifts weights.

This worked 4 me,
Spread ur legs aboutn 2 feet apart,
bend ur knees (as u would if u were goin 2 sit down,)
then jump.
Start off slow and at short heights,
then start goin faster and jumpin higher.
But me tellin u that i was told that u can pull ma tendon by doin this excercise may make u rethink doin it.
But its ur life. ;)
-1-

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Originally Posted by luke

this question is pointless. It's like asking, how can I be a good swimmer, if I have no water.  The answer is, you can't. You could work on your form on the ground, and practice holding your breath, but in the end, you are making very minimal gains, if any at all. Yes, you can do things to make little gains on your leg strength, but if you really want to have strong legs.. you HAVE TO lift weights. There is NO OTHER WAY. You may not need as strong as legs as others, if your strong points happen to be other things. But don't kid yourself. All the stairs and everything else in the world isn't going to help you when you compare yourself to someone who actually lifts weights.

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I wouldn't be so sure. I've seen some girls on the track team who do sprints and jump over hurtles and stuff like that and they have some pretty powerful legs. I'm pretty sure they don't lift weights, but I can't be positive.

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Originally Posted by luke

this question is pointless. It's like asking, how can I be a good swimmer, if I have no water. The answer is, you can't. You could work on your form on the ground, and practice holding your breath, but in the end, you are making very minimal gains, if any at all. Yes, you can do things to make little gains on your leg strength, but if you really want to have strong legs.. you HAVE TO lift weights. There is NO OTHER WAY. You may not need as strong as legs as others, if your strong points happen to be other things. But don't kid yourself. All the stairs and everything else in the world isn't going to help you when you compare yourself to someone who actually lifts weights.

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Weightlifting can make a world of difference from strong and weak but it isn't a necessity. Wheather you do hard labor, or pump the iron your gonna reap what you sow. I only lifted weights for a month and a half last summer, I never did squats, but naturally it didn't take long for me to max out a leg extension machine (200lbs). I've also done hard labor, and I gotta say weight-lifting in all it's glory couldn't substitute for work, but it helped alot.

All in all weight-lifting is vital and indespensable to the competative athlete. You can do without it, but you want to be the best you gotta do what ever it takes. In boxing it takes more than strength, you need qualities like endurance, and stamina to go the distance and take it to them.

As for myself, once I get unbusy, I'll get back into a mind-numbing weight-lifting program ontop of my boxing training old-school and neo. I'm also starting into a advanced weight-lifting/conditioning class at the start of the comming school year. I'm the most competative SOB and I won't settle for anything else but the best. Also on my plate I'm taking a semester of sports nutrition. And to top it off I'm gonna bust my ass all ways possibal, because I don't settle for sencond best.

"Soft bellies appear vulnerable"

I perfer girls with meat and not trimmed down stomachs, does that mean i prey on vunerable girls

"You have to be young too. Once fat cells accumulate around your torso, they don't disappear."

Quitter, i think Higher Education of sport was correct not her, magic fat cells (spooky)

"You can exercise all of these muscles with yoga."

Or football, basketball, running, walking, jumping ect

"If you breathe primarily by using the muscles of your rib cage"

Intercostal muscles how about abs



Also i will tell everybody how to get a six pack, providing you are slim

Dont drink water and eat very little food, Magic, go on try it

I totally disagree with needing weights to be the fastest and strongest.

A lot of greats including Ali, RJJ use NO WEIGHTS in their entire workout. I own a book that has the workouts of some of the greats... the author interviewed them personally. Both of the above boxers use absolutely no weights in their workout.

A lot of boxers mention wearing army boots when running. You could do this or use ankle weights.

Sure you won't be able to squat as much if you don't do weights... but you'll be just fine as a boxer... assuming that's what you're after.

Wearing boots makes you run off the heal and works the thighs more than trainers which work the calf :)

I'm surprised no one suggested steroids ;D .