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anyone got a specific routine for improving punch power and speed? with sets and reps ect. Ive been out with an injury for a while so doesnt look like im fighting again this season. im back in full training again now, so im taking this time as my off season and wanna try and add some more snap to my punches. Any help will be apreciated and cced lol.
im 23 been boxing about two yrs train in boxing gym mon wed and saturday. go gym on the other days im 6ft2 and 11 and a half stone.
thx guys .
Gally by the sound of it your body wont be ready for the rigores that sort of work reqiures. Whats the injury There are routines but easy they arnt done with 2 sets of rollerskates but you have to be on the ball as far as fitness is concerned
i had a trapped nerve in my back scrap, but ive been back in full training for 3 weeks now. and feeling back to full strength again.i may be able to fight in march if everything goes well.
you need a power puncher 2000, like the one I've shown. ;D
People think weight training is bad. Wrong. The thing is you must do the weight reps as closely as possible to a punch. (IMO). Working max strength is fine, even better if you keep your movement explosive (enough) to target fast twitch muscles. But all slower movements designed to increse brute strength are fine so long as they are offset by bag work, because slow twitch motor units will be recruited when doing fast movements. Thus, brute strength can be converted to speed strength (power) by doing the motion more. For example, if a guy could bench 600 lb but never punched, he'd be slow. But you take the same guy who benches 600 lb but you make him train in boxing just as often, the brute strength of that bench press will be capable of delivering fast blows. Case in point, UFC fighter Tank Abbott.
If you only ever did bag work, your power would go up but slowly. If you only ever did bench presses, you'd bench a lot but your punching power would be poor. Combine the two routines and you'll hit like a freight train.
This little contraption I made has given my left arm twice the punching power. I work with is 25lb, but that's plenty.
nice one guys ccs to u both.
Von, you're training principle's right but...
Fast twitch muscle fibres are recruited during maximal slow movements not the other way round. Slow twitch fibres aren't recruited during fast movements because they can't contract fast enough i.e. fast twitch can go slow but slow twitch can't go fast. :)
ah, see, I've read things to the contrary. I've read that slow twitch can be converted/recruited to some extent to fast. I think. ???
But anyway, my basic idea is right, right? In order to hit harder you have to get stronger, then keep the speed. ie, work heavy loads to build brute strenght, AND light loads to build speed and coordination correct?
Yo doc, I pm'd ya. 8)
von i would like to see your device in use....
I think i asked for vids before, if not... a vid would be nice,... or even some pics!!!
ummm. sure. I have a video camero, but I don't yet have the proper cable to interface it with the PC. I'll try to get some up very soon. boxer's honour! 8)
Deuce,
one more thing I should add. The weight training has helped strengthen my arm a lot, but it's also a function of muscle memory... ie, developing the coordination to throw a good left hook or body shot or jab. This is another reason that some very strong people can't box, simply because they don't have the boxing coordination because they don't practise it.
Evender holyfield used a machine similar to mine but the movements were shorter and the loads actually the same if not even lighter. It's about the central nervous system just as much as it is the raw power.
awesome!, thanks for the effort, and the knowledge..
CC's for awhile!!!!
Von I think your basic idea's right and could work for some. The discussion you had with the guy at Ross thingy had valid points on both sides. The thing to remember is you're trying to develop power, so obviously train the components that make up power - strength and speed. I think if you are going to train for strength then working very close or at your 1rm is important. It's hard, not just because of the physical effort but the mental aspect as well. Also, with high loads, low reps there's not a huge growth hormonal response, so people tend not to put on weight. Overspeed training is good for getting things firing too.Quote:
Originally Posted by Von Milash
There's evidence to suggest that type 11b (superfast twitch) muscle fibres can make the transition to fibres similar to type 11a (fast twitch) fibres with chronic aerobic conditioning. :)
cc. so work max strength (close to 1RM, ie, elifts) and lighter loads for speed, and even lighter loads still for overspeed, right?
my whole point/idea is that in order to get faster and hit harder, you must first increase your raw strength base. Is that right?
no
well tell me more. And explain why I have a lot more power and speed since using weights to strengthen my left arm. Even my trainer said he can feel a big difference.
im not sure what these fast twitch muscle fibres are about
but me personally, i like to develop my fore arms and shoulders. for shoulders doing pressups and for forearms holding weights while shadow boxing throwing them as fast as i can..also moving my arms like im on a speed bag with the weights works them really well
you'll never do anything more powerfully unless you build more strength.Quote:
Originally Posted by Scrap
Overspeed training is when you use a negative load like a stretched band and punch into it or sprinting downhill. What's an elift Von?
It's not black and white. I think maybe what Scrap's getting at is technique, timing and efficiency and he's right. :)
elifts are about 60-70% of your 1RM. You do them as explosively as possible, thereby engaging and strangthening the fast twitch fibers. any thoughts on that?
check out www.readysetgofitness.com
Von , If you want explosive power, go max all the time 4 reps sets of 6. The problem is what youre working with and the appliance of method. Going straight into this sort of thing needs structure, and muscle fitness to cope with the rigors youre about to put the bodythrough. Routines are reqiured to make the muscle neurons to all work at the same time and work overspeed on these routines. You have to use something a little bit more than Plyometrics, its literally shock tactics That will do for now.
Von, I thought we were talking about increasing your maximal strength and you won't do that at even 80%, you need to be up in the 90s or at your 1rm to do this. Getting your motor units all firing at once so that when you introduce the speed element you have a larger proportion of the muscle contracting.
Plyometrics are good but if you think your hitting a plateau then pushing your 1rm is one way you can go to improve. You need an experienced person helping you though. :)
Von how long will it take you to get to Dundee
so you guyds are both saying that Evander Holyfied, training on a unit like the one I made, at 10lbs was useless? That's how they improved his jab. In fact, they started him out with heavier loads and worked backwards to lighter loads. Fact. But any increase in resistance is beneficail as long as you don't let it slow you down. And that's where bag work comes in. Bag work alone will get you stronger but eventually you'll max out. You need resistance of some sort to improve overall raw strength and I bevieve you'll never hit harder simply by doing the bag alone. The raw strength must be recruited to form and speed.
You guys can say what you want, I'm not arguing, but I do know that what Ivwe been doing is helping my punching power and it wouldn't have come without that stupid contraption and a mere 20pounds.
Honestly man, I've read so many things, all based on "research" that nobody seems to knows anything. It's all speculatory, not set in stone. BTW, that elift comment was from the author himself, and all of his book is based on sports medicine researh.Quote:
Originally Posted by md
Have a cup of tea Von and read through the posts again without an argumentative voice in your head. No one disputed the punch cable method.
What's happened to your good idea of slow and heavy, fast and light way of training? I'm suggesting that that theory can be taken to extremes - from the slowest and heaviest possible (1rm) to the fastest lightest possible (overspeed). Elifts fit nicely into this picture as well.
The experienced person is to help lift the heavy weights off you when your knackered. :)
no no, don't get me wrong. not trying to sound argumentative at all! Just trying to understand it. 8)
Von, Md is trying to be helpfull, and makes some very good points. Sports Science isnt set in stone, its still evolving there are certain facts and some grey areas. I believe to a degree everybody has underlying form that is different. Some practitioners are in it to make a fast buck without scientific backup or laboratory testing, its down the line theyre found out where it goes tits up. This I think is your first year training at Boxing of course youll get stronger and better motorized skills its what youre training to achieve great. While we are giving Holyfeild as an example get the facts clear hes the best cruiser Ive seen, should have won olymipic gold a great competitor and because he looked two bob in the fight before, Tyson took the fight thinking hed lost it. Its a pretty well known that they sparred a few years before and Holyfeild had owned him. To end how did Holy put 26 lb of muscle on his frame in 9 month Id like to know the science behind that, Ive tried and manage usualy about 8lb in a year
yes, I know he's trying to help. Don't you thnk I now that? :P
Also, yes, one year. But my left has made more progress in the last 2months simply by adding 20pounds of resistance than it did in the previous 10 without. With that said, it's nearing the time I increased to 25-30pounds as the 20 is starting to feel a bit light, which to me is a good sign that I'm strenghtening.
All I was trying to get at was a simple yes or no to the fact that adding a weight training regemin will help so long as whatever you do is only a supplement to bag/mitts/sparring/shadow.
A set of 10 lb ankle weights and rolls of quarters in his pockets ! roughly gives you about 22 lbs give or take.Quote:
Originally Posted by Scrap
;) his height is more like 6"1 as opposed to his listed height of 6'2 1/2 ;) O0
this is correct statementQuote:
Originally Posted by md
put on a weighted vest and do some push ups mate ! in fact, put on a weighted vest to do all you training, you will be amazed at the results ! ;)
Get a stake metal one 30 metres of bungy rope go to a track stake in the middle of the bend 40 metres back and run the bends both ways thats overspeed and theres lots of other ways of doing it thats one way. Another get a shoulder harness with 2 metres of bungie on the back stap get your partner to hold you back while running as fast as you can after 10 metres let you go youll fly been doing that one 30 years.
The weighted vest will make a diifference to touch and feel but wont make you faster Lords. You just feel more comfortable with it off.
I have found that wearing a weighted vest has increased my speed and power and overall aerobic conditioning, I wear the vest when I do my road work. its a great way to get that resistance without compromising biomechanics.
I find it easier to deal with the bigger opponents leaning and grabbing on you . I don't get fatigued as easy . and have the strength to maneuver on the inside without allowing the tie ups . I attribute this to using the vest while doing my road work and bag work mitts and so on.
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