Weight training is relatively new to boxing. In previous generations, boxers looked at barbells and dumbbells as if they were poisonous. They thought using weights would build big "blocky" muscles that would slow a fighter down in the ring. Since the 1980s, boxing has taken a more scientific approach to weight training and it is looked as an acceptable way to build strength and punching power.
Range of Motion
Boxers want to increase their range of motion when they engage weight training. Range of motion helps you move faster in the ring and get in and out of tight spaces. You can help accomplish this by weight training. Lower body training helps you get into a tight space. so you can deliver a punch with power. The leg press and leg curls help you get the range you are looking for as well as increase your speed.
High Reps, Low Weight
Boxers are not looking to build bulk and mass. They want to increase speed and the power of the punch. This is done by doing more reps at a lighter. You are going to do 15 to 20 reps at about 50 percent of your capacity instead of eight to 10 reps at 80 percent or more. This builds functional power in the ring. It also helps you punch faster and quicker to cause more damage to your opponent.
Endurance Program
Fighters can use weight training to build endurance in the ring. It's one thing to be an effective fighter for the first three to six rounds of a fight, it's quite another to be able to hold your form in rounds seven through 12. Some of the exercises used to build endurance include jump squats, lunges, medicine ball twists and medicine ball throws. These exercises build strength in the lower body, core muscles and upper body and help you become more explosive for a longer period in the ring.
Overtraining
Boxers who notice gains in their size, strength and power as a result of weight training must be forewarned not to overtrain. Your muscles need time to rest following a demanding workout. If you workout with weights on Monday, stay away from weight-related exercise until Wednesday. Do cardiovascular training and boxing training on other days. Hit the speed bag, hit the heavy bag, do road work and sparring on the days when you are not lifting weights.
Posted in: Boxing