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!

[Salty]

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.

[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

[donnydarkoIRL]

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.

May well give those a go.

I weighed 70 last night, so I actually can afford to gain some before this fight!

[Von Milash]

Donny, did you ever see my pulley system? It has made me Tysonesque...less the ear biting, deep seeded personal issues, etc.

[donnydarkoIRL]

Donny, did you ever see my pulley system? It has made me Tysonesque...less the ear biting, deep seeded personal issues, etc.

No Von, I believe you hti the training section with that idea just before I arrived.

[Douglas]

The dumbbell press works fine for me.

[Douglas]

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!

Chinnups.

[Youngblood]

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.