speed power?

[Von Milash]

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.

[CaNcer]

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

[Von Milash]

no

you'll never do anything more powerfully unless you build more strength.

[md]

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.

[Von Milash]

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

[Scrap]

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.

[md]

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.

[Scrap]

Von how long will it take you to get to Dundee

[Von Milash]

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.

[Von Milash]

You need an experienced person helping you though.

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.

[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.

[Von Milash]

no no, don't get me wrong. not trying to sound argumentative at all! Just trying to understand it.

[Scrap]

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

[Von Milash]

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.

[Lords Gym]

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

A set of 10 lb ankle weights and rolls of quarters in his pockets ! roughly gives you about 22 lbs give or take.
his height is more like 6"1 as opposed to his listed height of 6'2 1/2