Six principles of strength training for boxers?

Many people have a big misunderstanding of the knowledge and understanding of strength training, please remember: training is a science. Here is what I have organized for you about:. Welcome to read!

One, treat strength training like a car

Without cars, we can do almost nothing. If everyone ran from the East Coast to the West Coast on two legs like Forrest Gump, it would take about a month for the stereo we ordered off the internet to arrive at our house. Similarly, you'll never be a boxing champion without strength training. Maybe you think hitting heavy sandbags or other exercises also serve as strength training. To some extent it does, but that's just too slow. In that case, you'll probably be thirty-five years old by the time you've reached the strength requirements of a champion.

We buy cars to live in, not to just drive around in them. Life dictates that we need cars, what kind of car we buy, and how we use it. Similarly, boxing dictates that we need strength training, what it is and how it is organized.

So we can neither run away from strength training nor do it blindly. It must be remembered that we train for strength for heavy punching power, to enhance the ability to throw consecutive punches, and so on. We train for what boxing needs.

Two, the deep squat max is the best heavy punch dynamometer

There are all sorts of heavy punch dynamometers on the market nowadays, but they are as inaccurate as our financial budgets. Besides, who in the game can prepare for two minutes and then add a running aid like you can when using a dynamometer? But that's not to say that heavy punches can't be measured. In fact, the deep squat max is the best weight measurer, and it is strictly proportional to heavy punch strength, and that proportionality is not affected by other conditions. Therefore, if you want to improve the strength of the heavy punch, the hard practice of deep squatting is an inevitable choice.

There are two steps to improving your punching power, first increase your base power through strength training, and then convert that base power into punching power through heavy sandbag training. Most fighters only pay attention to the 2nd step, but without a strong base strength, even if the base strength is 100% converted into heavy punching power, they will not become a champion.

The primary goal of a boxer practicing the deep squat is to increase heavy punching power, so be sure to stick to big weights and low reps, using 1-6RM weights. Using such a weight the muscles will not develop much, but the strength will improve the fastest. We can also see this in the form of the champions' legs. This cannot be achieved if you use medium weights to increase muscle size, or small weights to improve endurance.

Three, practice deep squats like hitting sandbags

Every boxer likes to practice hitting big sandbags with maximum enthusiasm. But the champion can practice deep squats with the same great enthusiasm, and the ordinary boxer can not, this is the difference between the champion and the ordinary boxer. Maybe you're still skeptical about the connection between squatting and boxing, but let's hear what Mike Tyson has to say. Tyson said. "The deep squat drastically improves heavy punching power, enhances the ability to throw consecutive punches, and helps with everything on the offensive side of the game. It's like the sword of a Roman warrior; you can't see it in the ring, but it's there in every attack.

The average boxer either doesn't practice the deep squat or practices very little. Check out how the champions practice boxing. Mike. Tyson practiced deep squats 6 days a week, 20 sets a day. Joe. Joe Louis practices squats every day, 15 sets a day. George Foreman. George Foreman has set himself the standard of squatting "until you can't stand up". As for Klitschko, he has always put the Ukrainian's iron will into his squat training. There have been many times when other fighters have trained with him and have been able to hold their own in other programs, but when it comes to the squat, they collapse. Maybe that's the difference between Klitschko and other boxers.

Four: Assembling the body into a "fighting" machine.

My friends at DELL tell me that computer companies have different criteria for selecting different parts. The bigger the monitor, the better, but not the main case, obviously. Only by adopting different criteria for parts based on the requirements of the whole can the parts be combined into a perfect whole, and the same is true for boxing. In strength training, each part of the body has different training standards. Only when the whole best meets the requirements of boxing can it become a machine best suited for "fighting".

The thighs and hips are the main areas of strength for the whole set, and strength is the only requirement for this part of the body. Powerful thighs mean powerful punches. Shoulders and calvesThe calves are the most frequently used parts of the full set, as there is always a need to maintain the frame and to keep punching and moving. The standard of training for these two parts is endurance. As for the abdomen and forearms, the former has to take a lot of blows and the latter has to constantly take the reaction force of the punches thrown, thus requiring well-developed muscles. Other parts of the body contribute less to boxing and can be ignored in training according to the previous fourth principle. It is worth noting the waist. It is not an active force generator, as many people think, but a force transmitter. Therefore, it should not be trained too much, so as not to confuse the order of force generation. In addition, strength training waist vertical power way and boxing requirements of the horizontal power way also does not match.

Based on the above requirements, the thighs and hips need to be trained with large weights and low repetitions, the abdomen and forearms need to be trained with medium weights and medium repetitions, and the shoulders and lower legs need to be trained with small weights and high repetitions. Other parts of the body just need to be practiced properly.

Five, like arranging a vacation to choose the training program

When you arrange a paid vacation, is it a plane ride between the countries of the world, or focus on a few of the most beautiful places to visit? The latter, of course, and the same goes for strength training. Boxers are not weightlifters or bodybuilders, and can only choose a few training specialties that are of the greatest value to them. Sometimes we see fighters who train like bodybuilders, who make serious mistakes at least in the choice of programs and weights, and who can't withstand more than a few punches. Therefore, the choice of strength training program is very important.

The golden programs of strength training for boxers are, in order: squats, leg raises, arrow squats, front squats, deadlifts, and leg raises. If you're familiar with strength training, you'll see right away that they're all used to improve core strength. In addition to that, there are a few assistance specialties to choose from, and they include: leg bends, hard pulls, side planks, and wrist curls. They have some value. However, they are less important than the previous gold programs. There are also a few programs that are crap for boxers, like the bench press, push press and bent over. Have you seen any boxer with the pecs and arms of Schwarzenegger?

Six: Build shield-like abs

In general, boxing is not overly muscular. Although the champions have strong legs, the circumference is not outstanding. Because the constant punching conforms to the principle of medium load medium number of times to grow muscles, boxers have more developed muscles in the back, shoulders and hands. Of course, it can not be compared with weightlifting or bodybuilders. But there is one part of the boxer's body that is no less impressive than that of any other specialized athlete, and that is the abdominal muscles. This is partly because traditional weight training has a limited effect on the abs, and partly because boxing is really demanding on the abs. According to John Sullivan Sullivan, boxers need to develop shield-like abs.

There are two types of abs training: active and passive. Passive training involves deep squats or front squats, where the abdominal muscles have to be tightened to hold the torso in place. Active training refers to a variety of flexion movements such as sit-ups, supine leg raises and hanging leg raises. To intensify the load, you can hold weights on your chest during crunches and hang weights from your feet during leg raises The importance of abdominal training in a training program is described by Sullivan in this way, "If I could only practice three strength movements, my choices would be the deep squat, leg raises, and the deadlift." ?