Functional Weights

[donnydarkoIRL]

As a matter of interest what weight regimes do you guys feel are best employed by a boxer for functional muscle development?

[Youngblood]

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.

[donnydarkoIRL]

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.

I'm going to increase chest, arm and shoulder size as I find that always helps my body punching.

[Salty]

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.

[donnydarkoIRL]

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.

[Salty]

Nice one, might have to try that out, cheers buddy.

[donnydarkoIRL]

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

You got any ideas for some bicep excercises Salty?
I can think of Curls and thats all for some reason!

[Douglas]

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.

Would it do any better to lay on a bench? That way you could lower your arm just a bit.

[Salty]

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.

Would it do any better to lay on a bench? That way you could lower your arm just a bit.

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.

[Poom]

As a matter of interest what weight regimes do you guys feel are best employed by a boxer for functional muscle development?

the normal stuff

but do it in explosive movements, like a punch... no matter the exercise