As a matter of interest what weight regimes do you guys feel are best employed by a boxer for functional muscle development?
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As a matter of interest what weight regimes do you guys feel are best employed by a boxer for functional muscle development?
Donny, the current one I am doing has shown such great results in increasing strength of punches, it is with reluctance I am looking to switch it up. Take a look at it, but realize I am using a home gym for the back stengthening ones, which I feel are largely responsible. Using the pull down bar for lats, close hand inward pull down, an wide hand outward pull down, plus pec deck. Not sure how this would translate to free weights tho.
Yes thats what I'm wondering.Quote:
Originally Posted by Youngblood
I'm going to increase chest, arm and shoulder size as I find that always helps my body punching.
Handstand pushups are good for this, but free weights are mighty difficult to target the back. The way I have been doing lately is lay on the ground with a weight in each hand, then do a punch action straight into the air (trying to rotate the core into it as well, replicating the action best as I can). As a result I am feeling a lot stronger and upper body is becoming a lot more ripped. Also been doing laying on my back and throwing a medicine ball into the air with two arms and then just one armed. That defently has helped develop my explosive power, but I guess it's finding routines which work for you and employ the equipment you own. When I'm back at home I don't have any of these thing but will defently be going to buy some when I have the money.
Similarly, but I find more boxing orientated, I lay on my back on the floor have a mate stand over me with a downward facing kickpad and let fly with punches, tabata style.Quote:
Originally Posted by Salty
Nice one, might have to try that out, cheers buddy.
Problem is that you need a partener and nobody will play boxing with me during the off season:eek:Quote:
Originally Posted by Salty
You got any ideas for some bicep excercises Salty?
I can think of Curls and thats all for some reason!
Yeah mate, room mate just asked me today for ideas as he hates curls. Get an equal sized dumbell in each hand. Get down into the pushup position with legs wide apart and still holding the dumbells in each hand. Do a pushup, when you reach the peak pull one of the dumbells off the ground, put it back, pushup again and then pull up with the other arm. Works a lot of muscles here and kills two birds with one stone.
Another good one to also help handspeed is the elastic rope idea in the archive. If it's tensioned enough your biceps will be burning after a while as you return your arms to your face.
the normal stuffQuote:
Originally Posted by hitmandonny
but do it in explosive movements, like a punch... no matter the exercise
May well give those a go.Quote:
Originally Posted by Salty
I weighed 70 last night, so I actually can afford to gain some before this fight!
Donny, did you ever see my pulley system? It has made me Tysonesque...less the ear biting, deep seeded personal issues, etc. :cool:
No Von, I believe you hti the training section with that idea just before I arrived.Quote:
Originally Posted by Von Milash
The dumbbell press works fine for me.
Chinnups.Quote:
Originally Posted by hitmandonnyProblem is that you need a partener and nobody will play boxing with me during the off season:eek:Quote:
Originally Posted by Salty
You got any ideas for some bicep excercises Salty?
I can think of Curls and thats all for some reason!
Good home gyms (Weider etc) are not out of the realm of affordability. Brand new, for a lot of us, yes. Thing about them is, people tend to buy them the same way they purchase fitness club memberships. They use them about 4 times then they start collecting dust.
I got mine which new would have cost $1200 + , second hand for $150 Can. funds. I had to replace the cables as they were shredding, but that was $30 after a call to Sears.
If you think about it, that's pretty good bang for you $ considering what free weights and a bench even can cost you.
Sell me this contraption. now.Quote:
Originally Posted by Von Milash
Get a fit ball sit on a chair ball at shoulder height arms out holding the ball on the side. Pushing in as hard as you can bend the elbows an inch every ten secs until youre 90 degrees then still pushing in staighten the elbows an inch every ten seconds till they are straight, how many can you do ;D;D;D;D;D
My main weight lifting regimen consists of a personal patented version of circuit training that is regulated according to my heart-rate and rate of fatigue. Compound movements (e.g. the squat) are paired with easier exercises (e.g. calve raises, wrist curls, etc.). The execution of the movements is in a way that does not compromise my punching speed or flexibility. I may time to time do supplemental work on training the muscles around my rotator cuffs, and a few unorthodox movements (e.g. side-bends while holding onto a pull-up bar).
A question on pull ups. Now i know alot of bodyweight exercises you can perform everyday without decimating your muscles. Does this go for pull ups also?
Also, i know this is a real noob question, but i might as well ask it. I know pull ups are mostly for lats and back, Chin ups mainly work...*fill in the blank* thanks.
You can do Pullups every day... if you have a good post workout nutrition. Also chinups works forearms, biceps and shoulder.Quote:
Originally Posted by southpawed
Anybody tried my suggestion ;D
I haven't actually, but I will do. Tomorrow night.Quote:
Originally Posted by Scrap
It's relative to you and how Challenging you find the exercise and how well you recover.Quote:
Originally Posted by southpawed
I can do push ups/pull ups everyday with out over working the muscles but people with a lower fitness level/poor recovery rate couldn't.
scrap
i didn't understand the instructions.
Would it do any better to lay on a bench? That way you could lower your arm just a bit.Quote:
Originally Posted by Salty
Quote:
Originally Posted by Von Milash
nor I
It depends because then your starting to teach your arms to "load up" as this closely simulates straights. If you do this you could start messing with your muscle memory, however they are just thoughts as I don't have a bench to try this with.Quote:
Originally Posted by ClubberWould it do any better to lay on a bench? That way you could lower your arm just a bit.Quote:
Originally Posted by Salty
Depends on the intensity and number of sets etc.....Quote:
Originally Posted by SaltyYou can do Pullups every day... if you have a good post workout nutrition. Also chinups works forearms, biceps and shoulder.Quote:
Originally Posted by southpawed
For the purpose of building muscle, if he's working to failure every day then it's a bad idea. He's not allowing his muscles to rest. Without rest they won't grow.
For endurance purposes, providing he isn't going anywhere near failure (i.e working between 50%-65% of his max rep range) then it's ok......but even then he would require a rest every now and again.
Yeah mate that's common sense, you shouldn't go 100% on a muscle group every day, but for boxer's targeting the muscle groups every day with varying levels of intensly can be very benificial as we need much more conditioning than your run of the mill body builder. After all we don't want to gain mass (most of us) but just increase strength, power and endurance of the muscle, aka make them as efficient as possible.