_-*-_ Boxing: The Sport and The Fitness _-*-_

[LUCKY_13]

Hey all,

I am a former amateur boxer of 2-years, competition wise. I have over 4 years of training in total with various trainers. My amateur record stood at 10 wins (7 by K.O), 2 losses and no draws.

I am also a qualified NSW Fitness Instructor. My main area of focus is strength and conditiong in sports specific.

I am making this thread for anyone that is interested in boxing or is currently doing boxing and may have any questions they want advice on.

Please be aware that any advice I give is of my own opinions, experiences and knowledge. Other people may or may not agree with what I have to say.

Please leave this thread for questions only. Please do not try to debate with me about boxing or such. If you don't like what answers I give, make your own thread and give your own answers.

Thank you.

[-Lucifer]

Ok, since you mentioned boxing, here goes.

Do you have a routine (weights) which will maximise my punching power? I have pretty skinny and weak arms. I work them the hardest but they're not responding as fast.

[LUCKY_13]

Originally Posted by Berserk13

Ok, since you mentioned boxing, here goes.

Do you have a routine (weights) which will maximise my punching power? I have pretty skinny and weak arms. I work them the hardest but they're not responding as fast.

To begin with, 'power' itself is not only about strength of a muscle(s). Power comes from the very tip of the toes, up through the body and out through the arms.

The way the body moves is a major factor in how powerful punches are.

One way to improve th output of power though is by strength training.

Try and spar with light dumbbells. Train just how you would as if you were sparring but instead hold two dumbbells of resonable weight in your hands. The additional weight you have while punching will strength your shoulders and over muscles that are used for the movements.

A technique I use sometimes is by changing the weight between rounds. Say you do, as an example, 3 rounds of 3 minutes each with 1 minute rest.

The first round use light dbs (2-4kgs). The next round go abit heavier and the next round heavier. It can also be done like this. Round 1 light, round 2 heavy, round 3 light, round 4 heavier, etc.

Just by doing this, the right muscles in punching are targetted and worked harder.

[dethmetalanimal]

you might wanna try posting in the MMA forum, i'm sure some of the guys over there would love a thread like this.

[-Lucifer]

Originally Posted by LUCKY_13

To begin with, 'power' itself is not only about strength of a muscle(s). Power comes from the very tip of the toes, up through the body and out through the arms.

The way the body moves is a major factor in how powerful punches are.

One way to improve th output of power though is by strength training.

Try and spar with light dumbbells. Train just how you would as if you were sparring but instead hold two dumbbells of resonable weight in your hands. The additional weight you have while punching will strength your shoulders and over muscles that are used for the movements.

A technique I use sometimes is by changing the weight between rounds. Say you do, as an example, 3 rounds of 3 minutes each with 1 minute rest.

The first round use light dbs (2-4kgs). The next round go abit heavier and the next round heavier. It can also be done like this. Round 1 light, round 2 heavy, round 3 light, round 4 heavier, etc.

Just by doing this, the right muscles in punching are targetted and worked harder.

Thanks. Besides punching with dumbells, what other movements are necessary? I currently have dumbbell snatches and clean & press in my routine.

[LUCKY_13]

Originally Posted by dethmetalanimal

you might wanna try posting in the MMA forum, i'm sure some of the guys over there would love a thread like this.

Thanks bro. Might try that soon.

[LUCKY_13]

Originally Posted by Berserk13

Thanks. Besides punching with dumbells, what other movements are necessary? I currently have dumbbell snatches and clean & press in my routine.

Which exercises exactly aren't the 'key'. I mean there is a list of exercises you could do to improve muscles that work during a punch.

The entire body is necessary for powerful punches. Though if you want certain areas, I would focus on the core (stomach and back), the shoulders and the upper legs. These are 'hotspots' for when force is generated in punches.

Do compound exercises like squats, pullups, overhead presses so that you are targetting stabilizers as well as agonist mucles.

[-Lucifer]

Originally Posted by LUCKY_13

Which exercises exactly aren't the 'key'. I mean there is a list of exercises you could do to improve muscles that work during a punch.

The entire body is necessary for powerful punches. Though if you want certain areas, I would focus on the core (stomach and back), the shoulders and the upper legs. These are 'hotspots' for when force is generated in punches.

Do compound exercises like squats, pullups, overhead presses so that you are targetting stabilizers as well as agonist mucles.

Thanks Lucky. I can't rep you atm but will rep on recharge.

[Polish_Sausage]

I've always wanted to box, just never had the funds for it ;/ Is 21 years too late? I'm thinking semi serious, so some competition, and def not just for fun.

[LUCKY_13]

Originally Posted by Polish_Sausage

I've always wanted to box, just never had the funds for it ;/ Is 21 years too late? I'm thinking semi serious, so some competition, and def not just for fun.

No way. 40 is to late for competition. Death is to late for boxing for fitness.

Not everyone starts at young ages. Go for it man.

[jaymed]

Any tips for improving your jump roping skills other than staying consistent with it?

[LUCKY_13]

Originally Posted by jaymed

Any tips for improving your jump roping skills other than staying consistent with it?

Count. I have noticed that if I jump on my counts, I will not miscalculate it. It can be a steady 1, 2, 3 or really fast but with me doesn't how fast I count, because I believe it's like 'reminder', I will not miss it.

Other things like focusing on one spot in front of you helps. Also, practice with just swinging the rope next to you and jumping everytime you hear it hit the floor.
This can train your mind to jump the split-second the rope hits the floor, which is microseconds before it reaches your feet.



Though above all...practice practice practice is the best way.

[240kat]

Originally Posted by LUCKY_13

Which exercises exactly aren't the 'key'. I mean there is a list of exercises you could do to improve muscles that work during a punch.

The entire body is necessary for powerful punches. Though if you want certain areas, I would focus on the core (stomach and back), the shoulders and the upper legs. These are 'hotspots' for when force is generated in punches.

Do compound exercises like squats, pullups, overhead presses so that you are targetting stabilizers as well as agonist mucles.

i've noticed a lot of punching power increase from doing lateral bounds..before i had kettle balls, i used 10lb weights, then 25 when 10 was too easy. So much power of a punch comes from the rotation of your body, if im not mistaken. Strong core>*

[imtheecho]

Originally Posted by 240kat

i've noticed a lot of punching power increase from doing lateral bounds..before i had kettle balls, i used 10lb weights, then 25 when 10 was too easy. So much power of a punch comes from the rotation of your body, if im not mistaken. Strong core>*

yeah, power of a punch comes more from flexibility than just strength. plain punching with weight will not work so well.

jump rope is boring if you just do it plainly. try to dance with it a little bit if you want to have it less boring. but again, dont do it too wildly. you will look like a mad man.

[horgiewozear]

has anyone tried the full contact twist,its an explosive movement which is supposed to work great for harder punches?
http://www.youtube.com/watch?v=M2VmDm58MMI
theres a tutorial here

[Baby_Hulk]

Originally Posted by LUCKY_13

Try and spar with light dumbbells. Train just how you would as if you were sparring but instead hold two dumbbells of resonable weight in your hands. The additional weight you have while punching will strength your shoulders and over muscles that are used for the movements.

A technique I use sometimes is by changing the weight between rounds. Say you do, as an example, 3 rounds of 3 minutes each with 1 minute rest.

The first round use light dbs (2-4kgs). The next round go abit heavier and the next round heavier. It can also be done like this. Round 1 light, round 2 heavy, round 3 light, round 4 heavier, etc.

Just by doing this, the right muscles in punching are targetted and worked harder.

I heard that doing that actually screws up your punching mechanics. I'm guessing you disagree with that though.

[LUCKY_13]

Originally Posted by 240kat

i've noticed a lot of punching power increase from doing lateral bounds..before i had kettle balls, i used 10lb weights, then 25 when 10 was too easy. So much power of a punch comes from the rotation of your body, if im not mistaken. Strong core>*

Exactly right.

Originally Posted by imtheecho

yeah, power of a punch comes more from flexibility than just strength. plain punching with weight will not work so well.

jump rope is boring if you just do it plainly. try to dance with it a little bit if you want to have it less boring. but again, dont do it too wildly. you will look like a mad man.

Power is work over time. So basically, from punching pov, how hard you can hit over how fast you can complete the movement is power.
Power=Work/Time

Flexibility plays an important part in power because shortened muscles with limited flexibility would not generate as much force during a movement.
Punching with weight is just a 'tool' in improving strength of the muscles that are used for the very action.

I like your ideas on Jump rope too. If you stand there with the same movement for ages, it's boring...like any aerobic exercise. Tyr the criss-crosses, the double unders etc etc. It's just practice and soon enough you can be looking like a natural.

Originally Posted by Baby_Hulk

I heard that doing that actually screws up your punching mechanics. I'm guessing you disagree with that though.

I have actually heard bad reviews against it. Though I'm yet to see it, but I don't doubt it because it can't really be proven. There are those for and against it.
I wouldn't go so heavy that your muscles are under huge amounts of pressure, but I would use enough that you can feel it.

My original thoughts on this were that punching with the weight works because when you are finished and punch normally, without weight, you are able to punch faster.
This is sorta true for a short time.

Though I actually learned more about it and trained with one of Kostya Tszyu's people. This guy encouraged his class to do it for one set until fatigue. I mean if Tszyu's gym was teaching it, then I guess they kinda know what they are doing...but then again, each to their own.

[rpgedgar]

I'm actually very curious about developing a boxing work out. What I'm wondering about is this.

1)If I weight train one day and hit the heavy bag the next, am I not giving my muscles proper time to heal?

2)Should I run on the same day I do a leg work out.

3)Should I jump rope on the same day I do a calf work out?

[jnelmes21]

Ive got a 100 pound heavy bag in my basement, Have any bag drills?

[LUCKY_13]

Originally Posted by rpgedgar

I'm actually very curious about developing a boxing work out. What I'm wondering about is this.

1)If I weight train one day and hit the heavy bag the next, am I not giving my muscles proper time to heal?

2)Should I run on the same day I do a leg work out.

3)Should I jump rope on the same day I do a calf work out?

Weight training and boxing are two different things. Two different energy systems are used and, in most cases, you'll tend to recruit more slow-twitch muscle fibers then you would weight training. I wouldn't worry to much about that. I train weights one day and the next I do boxing and cardio. It works fine for me. Just make sure you have two days of the week where you don't workout at all. Just rest.

Running on a leg day doesn't pose to many problems. I would do my leg workouts first and then run. Reason being, after you have a good leg workout your body will be looking to repair and actually doing some aerobic type exercise can pump more blood into the area.

Same applies for the jump rope and calves. I do the above. I don't see any problem with it and my gains are still good.

[LUCKY_13]

Originally Posted by jnelmes21

Ive got a 100 pound heavy bag in my basement, Have any bag drills?

"Punches in bunches baby, punches in bunches!"

To see bag drills in video go to
www.rossboxing.com

The trainer, Ross Enamit is a really good trainer and a role model of mine.

My advice is to do rounds on the bag, learn the drills from the above website and apply them in rounds.
Depending on your cardio fitness, you may want to hit the bag for 1.5 minutes, then take a minute rest and continue.
Or you may go longer, doing 3 minute rounds.
I would do it this way because within 60 seconds (rest intervals) the aerobic system begins to restore.

[rpgedgar]

I usually split my workouts into chest/arms and shoulders/upper back days. Which days would you recommend having my boxing work out?

[LUCKY_13]

Originally Posted by rpgedgar

I usually split my workouts into chest/arms and shoulders/upper back days. Which days would you recommend having my boxing work out?

Post your current routine here.

[greyhair]

Originally Posted by LUCKY_13

No way. 40 is to late for competition. Death is to late for boxing for fitness. Not everyone starts at young ages. Go for it man.

Lucky,

Good luck with the thread, I've subscribed.
Love that quote above.
Now here is a tough one, I love the boxing training.
I work in the heavy bag, speed bag, double ended bag, but there is no way I can add any sparring and that has to affect defense
There are no near by boxing gyms so I do my training at home.
Any way to compensate?

[The_Real_Hulk]

there is no way you can compensate for sparring. I've seen so many people train and never have any sparring experience and they get beat. The reason, they aren't used to getting hit and fighting an opponent that can think.

Just like with anything else, experience is necessary. You need to get a sparring partner, but in the meantime. I can't stress this enough...shadow boxing.

Long hours of shadow boxing, will help you find who you are, how you move, and get you into the mindset of a boxer. It may seem easy, but I promise if your doing it right, its hard. Good luck man!

[DLegasy]

So jump ropes are good for foot speed... but what drills can I do to improve my bob/weave speed?

[LUCKY_13]

Originally Posted by greyhair

Lucky,

Good luck with the thread, I've subscribed.
Love that quote above.
Now here is a tough one, I love the boxing training.
I work in the heavy bag, speed bag, double ended bag, but there is no way I can add any sparring and that has to affect defense
There are no near by boxing gyms so I do my training at home.
Any way to compensate?

Unfortunately man I have to agree with Real Hulk's comment below. Sparring is different to everything else. Every man you spar acts differently to yourself and so you have to act differently. Plus the hits, taking hits from different people cannot be copied really.

Shadow boxing in front of the mirror or just in an area is beneficial but more to perfecting one's form and technique. It will do little to compensate for sparring.

I don't always get time to spar with work and all. Only see my friends once a week so, and not always then, I get to spar. If you can find a friend who doesn't have to spar but can hold up some pads for you and move around...you stalk them and hit the pads in combos etc.
Then go on the reverse, your friend tries to thow punches at you and you just work in defense. This is good if your friend doesn't WISH to fight lol.
But really man, and sorry to say, sparring is necessary for combat (not necessary just for fitness) and you can't really substitute it for anything else.

Just try to find maybe a work buddy, your wife or girlfriend, just a social friend...anyone that is willing to help you out just a little bit...even benefitting themselves in a way.

Originally Posted by The_Real_Hulk

there is no way you can compensate for sparring. I've seen so many people train and never have any sparring experience and they get beat. The reason, they aren't used to getting hit and fighting an opponent that can think.

Just like with anything else, experience is necessary. You need to get a sparring partner, but in the meantime. I can't stress this enough...shadow boxing.

Long hours of shadow boxing, will help you find who you are, how you move, and get you into the mindset of a boxer. It may seem easy, but I promise if your doing it right, its hard. Good luck man!

[LUCKY_13]

Originally Posted by DLegasy

So jump ropes are good for foot speed... but what drills can I do to improve my bob/weave speed?

Plyometric squats. They help me alot in making my bob-down's (as I call them) more controlled and much more faster to get back up again.
Plyometric squats are basically bodyweight jumping squats.

Standing up, lower your legs to a squat position then launch yourself up into the air like a jump. Bring your feet off the floor. This builds muscle adaption to ballistic tension.

Jump rope is more for hand-foot co-ordination as well as fitness. Knowing how to position yourself with your feet to make the right punch is the focus here. Though it does help the legs by helping them adapt to contracting and relaxing much faster which is where the conception of foot speed is being derived from.

[greyhair]

Originally Posted by LUCKY_13

Unfortunately man I have to agree with Real Hulk's comment below. Sparring is different to everything else. Every man you spar acts differently to yourself and so you have to act differently. Plus the hits, taking hits from different people cannot be copied really.

Shadow boxing in front of the mirror or just in an area is beneficial but more to perfecting one's form and technique. It will do little to compensate for sparring.

I don't always get time to spar with work and all. Only see my friends once a week so, and not always then, I get to spar. If you can find a friend who doesn't have to spar but can hold up some pads for you and move around...you stalk them and hit the pads in combos etc.
Then go on the reverse, your friend tries to thow punches at you and you just work in defense. This is good if your friend doesn't WISH to fight lol.
But really man, and sorry to say, sparring is necessary for combat (not necessary just for fitness) and you can't really substitute it for anything else.

Just try to find maybe a work buddy, your wife or girlfriend, just a social friend...anyone that is willing to help you out just a little bit...even benefitting themselves in a way.

Yeah, I'm not surprised with the answers.

[modah5]

hey man u must be in killer shape to be boxing competitively because all boxers are in retarded shape haha, got any advice on a diet to burn fat? ive started calculating my cal's and i have been eating healthy, heres an example of my first day, and keep in mind my main goal is to BURN FAT! haha..

meal 1 - 2 hard boiled eggs, 2 pieces of multigrain toast (dry), and 2 fat free yogurt
meal 2 - 1/2 can of tuna in a sandwich with multigrain bread
-----1 hour of weight training - 20 minutes of cardio------
meal 3 - 1/2 can of tuna in a sandwich with multigrain bread
meal 4 - beef and noodles
meal 5 - banana and fat free yogurt
meal 6 - orange and fat free yogurt

and ive been consistently drinking like 6 litres of water a day, ill mention to im on m1t as im not trying to LOSE WEIGHT, just body fat %, just lookin for a direction man any advice u can give would be great thanx