Does bodybuilding make you a better fighter?

[Boxing11]

not sure this is the right forum, but just wondering what everyone thinks?? does lifting weights make you a better fighter.

I know that most pro boxers stay away from weights.

[SDFlip]

of course....

[Boxing11]

of course....

explaination?????

[Jdanmc]

Thats certainly not true, I guarantee you pro boxers lift weights, but they train differently than bodybuilders. Bodybuilding training is geared towards building muscle mass and building an aesthetically pleasing body. The type of weight training a boxer would do would be geared towards functional strength and keeping things like agility high at the same time.

[Keith Wassung]

I found this article for you-kw



Weight Training For Boxers

By Ross Enamait, M.S., CFT

Despite advancements in sport-science, many boxers continue to avoid weight training like the black plague. While athletes from mainstream sports such as baseball, basketball, and football continue to benefit from the increased strength that accompanies a proper weight training program, many boxing trainers continue to discredit the validity of the iron. Over the years, I have been advised by several veteran trainers to avoid weights altogether.

Fortunately, in recent years, the United States Amateur Boxing Association has taken note of the improvements that several European fighters have experienced through weight training. In addition, well-known professionals such as Evander Holyfield, Shane Mosley, and Kostya Tszyu (just to name a few) have utilized weights to their advantage. In this article, I will discuss how to develop a weight training program that will benefit you inside the ring.

First, let's look at the various benefits that strength training provides. We will then look at many myths that exist regarding weight training and boxing.

Consider the scenario where two equally skilled boxers face off inside the ring. Suppose each fighter has similar experience, speed, and power. What separates the two individuals? While several factors will affect the outcome, such as the style and courage of each athlete, one factor often overlooked is the relative strength of each fighter. Essentially, if two fighters are equal in skill, the stronger man is often victorious. In this situation, a proper weight training program can provide an advantage to the fighter.

Let's Look At What Weight Training Can Do

Weight training creates stronger athletes. A strong opponent is a dangerous opponent. Weight training can also make boxers less susceptible to injury by strengthening muscles, bones, and ligaments. In addition, strength training can increase explosive power and anaerobic endurance. Boxing has been estimated to be approximately 70-80% anaerobic and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, such as boxing, stresses muscles at a high intensity for short periods of time. Essentially, this equates to the fast combinations that a fighter throws. Aerobic exercise is defined as lower intensity activities, performed for longer periods of time. An example of aerobic activity in boxing would be the time spent circling the ring in between combinations.

Myths About Weight Training For Boxers


Weight training will make the boxer slower
Science has proven that weight training can actually increase speed and power. A properly developed weight program will not sacrifice the speed of the boxer.


Weight training will make your muscles tight and more prone to fatigue
A proper weight training routine will increase muscular endurance, meaning the athlete will be less prone to fatigue. Weight training will not cause unnecessary soreness or muscle tightness. Extreme soreness is a byproduct of over training, lack of rest, and poor nutritional habits (not weight training).


Weight training is only beneficial if done with light weights and high reps
A boxer has little to gain from a weight routine that emphasizes light weights. Training with light weights will lead to minor improvements in aerobic capacity. This form of training will do little to increase explosive power and speed. The boxer must perform medium to heavy lifts with fast, ballistic movements.


Weight training will decrease the flexibility of a fighter, limiting their range of motion
A proper weight training program will actually increase range of motion and provide greater flexibility.


Boxers do not have time or a need for weight training
If you cannot find time for strength training, make time for losing. A boxer’s weekly routine includes several components such as roadwork, sparring, heavy bag work, and strength training. No single piece of the puzzle will develop a champion, rather an integrated, complete approach is necessary.
Recommendations

A boxer can conduct a weight training routine 1-3 days per week. More than 3 sessions per week will detract from sport-specific training requirements such as sparring and bag work. A strong boxer without technique or ring experience will equate to a poor boxer.

Do not perform weight training on sparring days. You should also halt the weight training routine at least one week before competition. Do not leave your strength at the gym. You must bring it to the ring. I typically recommend one strength session on a non-sparring day during the week, and one session on the weekend when the boxing gym is closed. A sample routine could be performed on Wednesday and Saturday.

How To Train

Weight training for boxers should be performed with weights that are approximately 60-85% of your maximum. For example, if you can bench press 100 pounds for 1 repetition, perform your strength session with weights between 60 and 85 pounds. Repetition ranges should vary depending on your specific goals. Lower reps (with heavier loads) will develop power/max strength, while mid-range reps (with moderate loads) can be utilized when training speed strength. Higher repetitions can also be incorporated with certain full body movements such as dumbbell swings or snatches when the goal is total body conditioning.

When lifting the weights, remember to move the weight in an explosive manner. To maximize speed and power, you must train accordingly. For example, when performing the bench press, push the weight up forcefully. Train fast to be fast.

A boxer’s strength training goals are much different from a bodybuilder. A fighter trains for function, always remaining cognizant of his bodyweight. You must increase strength while remaining within the confines of your weight class. Focus your efforts around major muscle groups that will benefit you inside the ring.

Sample Routine


Dumbbell Snatches – 3 x 5 reps per arm
Bench Press – 3 x 6 reps
Plyometric Pushups – 3 x 10
Power Cleans – 3 x 4 reps
Dumbbell Lunges 3 x 6 per leg
Weighted Pull-ups – 4 x 6
Dumbbell Swings – 3 x 12 per arm (conditioning emphasis)
Note – Bench press and plyometric pushups are performed together as a complex set. Perform one set of plyometric pushups immediately after completing one set of bench press.

This routine targets the entire body, and ends with a higher rep set of dumbbell swings to serve as an effective finisher. This sample offers just one of many possibilities. Variety is always important when training. You must constantly hit the muscles from different angles, with different exercises, to foster continuous growth and improvement.

This information provides a basic introduction to your strength training needs.

[Boxing11]

Thats certainly not true, I guarantee you pro boxers lift weights, but they train differently than bodybuilders. Bodybuilding training is geared towards building muscle mass and building an aesthetically pleasing body. The type of weight training a boxer would do would be geared towards functional strength and keeping things like agility high at the same time.

I'm actually not a boxer at all, other than going to the boxing gym to train and spar some rounds for fun. Mostly I lift weights. But I am thinking of competeing in a boxing tournament in Chicago, and I really dont have extra cash to hire a good trainer. So I am wondering if I should switch up my weight routine???

[Killazer]

I'm sure it helps but fighting is as much about technique and skill as it is about strength. If you can use the strength and mass you gain then of course it helps.

[spirit3530]

Holyfield

[JonathanS410]

There's absolutely no relation between bodybuilding and boxing. You can do lot of cardio to be more efficient in the ring, but if you don't have any boxing skills, speed, cardio etc...be sure your 19' arms will not save your as$.

[Defiant1]

not sure this is the right forum, but just wondering what everyone thinks?? does lifting weights make you a better fighter.

I know that most pro boxers stay away from weights.

FIGHTER or BOXER?

I think Bodybuilding is the NUMBER 1 activity for overall body conditioning, unless you follow a pure "pumping" routine of course.

But for overall strength and muscular endurance, what is better? P-lifters and O-lifters by the very nature of their activities CANNOT devote as much energy to "overall training".

But if someone trains correctly, training the whole body with various rep ranges, there is nothing better.

ALL THINGS BEING EQUAL, it will make you a better FIGHTER. Boxer? I know some train with weights, some don't. I know DAMNED well that some are taking roids.

[Drew1200]

not sure about boxing, I would think being bulky would limit your speed, which is key.

Ive trained both muay thai and bjj, leg strength helps with kicks. and if your techniqure in bjj really sucks being strong helps you power out of subs easier.

technique trumps strength anytime though, in any martial art.

[Tyrbolift]

I am assuming the question posed in the beginning means does bodybuilding help fighting as opposed to not weight training at all--not does bodybuilding help fighting more than other kinds of lifting weights.

The answer would be yes, because bodybuilding will help you hit harder with more force on impact AND
the increased bulk will help you TAKE body hits better, with muscle partially protecting your bones and joints, which have also been strengthened through the weight training.

Yeah, bodybuilding is more about appearance than strength, but bodybuilding certainly improves your strength some, even if not as much as powerlifting weight training. I never heard of someone taking up bodybuilding as their first weight training activity and becoming weaker than when they never lifted weights at all.

[keepshruggin]

I don't know anything about boxing or fighting, but there is a boxer that works out in my gym; he's in excellent shape and benches close to 400 lbs. He does partials; just about an inch down and then explodes up. Maybe it's to build explosive power at the end of a punch, but I ain't no trainer, couldn't say for sure.

[$AJ]

no

[KopyKat]

no

Agreed, it really comes down to how you do at what your doing. If you get bigger for size, then you will only get thrown in a higher weight class and thats not very good. You want to train for explosion, power and speed.

[LaxPro]

i agree, it most certainly does not. Fighting is something that you just magically get good at if you have bigger muscles. You are either a good fighter or you aren't. I know a few kids who are 5'10 150lbs and are great fighters, but i also have a good friend who is 5'7 180 and built like a brick house who sucks at fighting. It really just comes down to skill like anything else. I think with bodybuilding and having bigger muscles you will be able to hit harder but overall your stamina and possibly speed will suffer.

[xplosiveDL]

bodybuilding is about making your muscles bigger, and big muscles do not win fights. Weight training however is a different story.

[SDFlip]

explaination?????

when you are huge, no one messes with you so you don't have to fight.

you win by default.

take this crap elsewhere...

[$AJ]

when you are huge, no one messes with you so you don't have to fight.

you win by default.

take this crap elsewhere...

until somebody pulls a knife on you

[xplosiveDL]

until somebody pulls a knife on you

a great man once said that every athlete's abs should be so powerful as to stop a bullet. SO if someone pulls a knife ,try to take it in the stomach

oh and for the record, I could kick all your asses

[SDFlip]

until somebody pulls a knife on you

but when you are massive like Brad Pitt or Tobey Maguire no one would even consider pulling a knife on you!

[xplosiveDL]

but when you are massive like Brad Pitt or Tobey Maguire no one would even consider pulling a knife on you!

God knows they wouldnt want to mess up your pretty face!

[SDFlip]

God knows they wouldnt want to mess up your pretty face!

or my pretty emo haircut.

[$AJ]

but when you are massive like Brad Pitt or Tobey Maguire no one would even consider pulling a knife on you!

[BodySculpting]

Weightlifting will not make you a better TECHNICAL fighter, but it certainly can help:

1. People will think twice about fighting you. Its conditioning; "big guys can kick ass."

2. If you punch someone in the face, I guarantee you, you will have more power behind that punch than when you never trained.

3. Like DD said, BB is great conditioning. Also, the more muscle, the more hits you can take.

IMO though, fighting (any form) is about technique. You can be small and still kick a 220lb+ guys ass.

[Tyrbolift]

Weightlifting will not make you a better TECHNICAL fighter, but it certainly can help:

1. People will think twice about fighting you. Its conditioning; "big guys can kick ass."

2. If you punch someone in the face, I guarantee you, you will have more power behind that punch than when you never trained.

3. Like DD said, BB is great conditioning. Also, the more muscle, the more hits you can take.

IMO though, fighting (any form) is about technique. You can be small and still kick a 220lb+ guys ass.

Who is DD?

[ultraMagnetical]

diamonddelts king of the deltoids

[BigAlch]

i guess in many cases it would depend if you wanted to stay oin a specific weight class or not

[Tyrbolift]

diamonddelts king of the deltoids

Oh, I thought Defiant had made that comment.

[A-rod]

Traditional BBing training with slow reps will ultimately decrease your athletic potential while faster reps will teach your body to react faster , i can tell you from my experience that weight training has definetly improve my ability to kick somebody*s ass !