Thanks guys

Quote Originally Posted by Howlin Mad Missy View Post
I think the fear of weights comes from bodybuilding.
Definitely, when the mention of weightlifting comes up, people immediately think of bodybuilding. Look at the mid-class Olympic weight-lifters. Some pretty small guys yet they are beastly strong. They lift huge weights yet are thin (often), and very fast and explosive. They, like us boxers, don't want mass (except heavyweights) as that would push them up in the weight class where there are naturally stronger guys. 8-15 rep range is where bodybuilders work and where we want to stay out.

I think power moves, low reps/high weight (even bodyweight) will compliment training.
I actually do only bodyweight. You can do low reps/high weight easily with bodyweight. One-arm push-ups, one-leg squats/pistols, handstand push-ups, even one-arm chin-ups and one-arm dips. There is no limit to bodyweight exercises.

The problem becomes fitting all this work in your schedule whilst getting enough recovery.
This is a big issue. There is a solution though: Active recovery. Through active recovery I can be 100% the next day, fresh and ready to workout again without worrying about over training.

Active Recovery - active means of aiding your body to recover, both the muscular and the nervous system.

One of the best ways is constant bath/shower. Turn it on hot for 10-30 seconds then to cold for same amount of time. Do this 5-10 times after a workout. You will be surprised how much it will help you in recovering.

Another thing (one that can't be overlooked) is building your workout capacity. Slowly add more things, closer together so that your body adjusts to quicker recovery.

Bodybuilding recommends hitting till you can't lift no more. There are exhaustion principles so that at the end of the workout, the bodybuilder is bench pressing 50 pounds for 10 reps when he can bench a 350 lb max. He is burnt totally out. He will only do his chest next week.

We boxers CAN'T do that. We need to be fresh to practice our skills in the ring. Weightlifting is supposed to aid our "game" (for lack of better word) not harm it. So at the end of our workouts (NO failure, NO burnout) we can use active restoration so that we are 100% next day ready to spar, work the bags, pads, etc.

I have touched on active restoration but here are two good links:
http://www.athleticscoaching.ca/User...20Stronger.pdf

http://www.athleticscoaching.ca/User...20Capacity.pdf

Now when to hit the weights is another matter. And that really depends on your schedule; just don't do it before skill training, EVER!