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Anonymous
Hello /fit/,

I've come to you this day with a request, I am currently training as an amatuer boxer and I've heard no end of this comment "Your lightning fast but that won't mean anything if you don't have any power behind those punches" and "your too small you should put some muscle on those bones" it's true I had near to no power or muscle mass. So I began to incorporate strength training into my normal boxing conditioning (Bag work, Focus Pads, Sparring, Shadow boxing, running etc) and it has paid off on the strength side and i've gone up in weight but nothing drastic on the weight front.

So what I'd like to ask is what I should do to gain strength but at the same time gain muscle rather then fat. I eat 2500+ calories a day.
>> I symathize. 4th generation
I myself have had a simaler problem in my life. At 6' and competing at 155. Tall and lanky was the only way to describe me as I enterd the ring.
You have to remember that everyone is differnt. The heviest I ever got was 163lbs. Yah I could press 240, but I had a gut and was not in fighting shape. My striking may not have been as strong as the shorter guys, but I was faster, more flexable and wroked harder.
It will be your skill level that dictates your ability.
Ya it helps for your weight to be in proportion to your hight, but can you not name me even one fighter who won with skill and speed not power (Muhamed Ali).
Be patiant as well...putting on size takes time. Listen to your trainers, they are there for a reason. And if you turn out to have a nack for fighting and not be the worlds best boxer. Try MMA. Now that's a real mans sport.
>> Anonymous
I'm 5'11½ and I weigh 51kg roughly 112lb and I spare with the heavyweights and welterweights in my gym because there isn't really anyone my size in the gym the only I can best them is by speed and the ring craft that I've picked up in the short time I've been training at that gym.

When I spar with the people that are my size from the local gyms I only cut that and make them bleed but I don't cause them any real threat with my power just my hand speed I tend to get conrnerd because of their power and I kinda have this thing ,the trainers hate when I do this, I keep moving around a lot not even standing still for more then 4-5 seconds at time planting shots but getting hit with one hard one I tend to hit with flurries that have NO power.

That's why I need to get a but more muscle and power not fat. I know it take time and I'm not rushing but I need to know is there anything extra I can do to aid me in my quest for more power. I've also been told that my technique can also increase my punching power and speed, which has been true as of late.
>> Anonymous
start lifting heavy weight low rep more
>> Anonymous
Explain that high weight low rep concept to me.
>> Anonymous
It's difficult to say. Most trainers I've spoken to swear off weight training when boxing.

And how exactly can you not have power? Technique should get you through, despite the small body mass. Even 120lbs hurts like hell when it's transferred properly into a fist.
>> Anonymous
It's difficult to say. Most trainers I've spoken to disagree with weight training when boxing.

And how exactly can you not have power? Technique should get you through, despite the small body mass. Even 120lbs hurts like hell when it's transferred properly into a fist.
>> Anonymous
What I mean by power is that I carry no power to stop the opponent coming towards me whereas other people in my weight class do it with ease who've been training about the same length of time as me (2 years 3 months and 2 weeks and counting) I've almost got all the technique down a T so that I can move around freely without having to stand still and look like a prick. I can evade pucnhes with ease and punch back from almost any angle but I get hit with one good shot and I can't hit them back with a good counter shot it's often the hooks that get me I can retaliate but not a good a one.

I've been told that I need to improve me strength and that my technique needs to be sharpened a bit more. I've been told and read up that during my actual boxing training I shouldn't use machine weights I should use my body or free weights and do things like 'Olympic lifts ?' and punch outs with weights.

Anyone care to elaborate on those two last things.
>> Yah well... 4th generation
With technique dose come power, but it takes a long time to build the skill needed to see a major difference. It's a building proccess as far as that goes.
If you want a few things to build your power than try
1. Pushups on your finger tips and knuckles.
2. Vertical pushups (push ups while doing hand stand against a wall) build your sholders.
3. Try to improve your center of balance. You can due this a variety of ways. But the easiest is to work your legs, a lot! It will cause you to put more "hip" into your punches. Day one, more "hip" more power.
4. Blast your abs. It will also help with your "hip" power, but also a LOT of powerful punches come from moving to your sides instead of backwards and bringing the "big crosses".

While wight lifting is not good for your timing or the fluidity of your pucnhes. It dose increase size and power. It is not giong to hurt you to hit the bench once or twice a week to increase arm and chest strength.

And try to stand and exchange once and a while. It will increase your prowess in acltual "boxing" ability. Getting knocked out happens, ya just gotta deal with it. Watch some futage on Manny Packeow. He moves around a lot, but the knock outs come from small quick side movements and hard jaw strikes while the openent is off balence. Whatch what muscles are used when the knock outs come...then asses what you due. You'll get a better idea of what you need to improve on.
>> Anonymous
i don't feel like writing tons, but weights = size + power

decreases speed and endurance if you aren't training properly

i use free weights (dumbells) and a weighted vest depending on the workout

vest = just add to body weight exercises-> makes pushups/situps/body weight squats/jump rope/jogging better

free weights for arms mostly, for me at least, and i do a punching motion holding the dumbell
>> Anonymous
I've never believed the weightlifting is going to make you slow blahblah

I mean look at most of the fighter in every fightsport
most of the time they are ripped as fuck, they all incorporated weight lifting in their training programs


(but yeah also they are not over-exagerted bodybuilder
)

http://youtube.com/watch?v=oNG8IMkm0hk
some training footage of this fighter (norifumi kid yamamoto)
watch him lifting weight
>> Anonymous
Heavy bag work is one good way to improve punching power, you might not get bigger , but your punch will improve. my dad was an olympic team boxer and was the short stout kind, quick enough , but said hitting the heavy bag helped him compete when the guys got stronger. other than that there are a few sport specific workouts you can do with cable machines to help with punching power. also one handed push ups and medicine ball push ups. core is always a must
>> Anonymous
I can imagine that kettlebell work will improve boxing.
>> Anonymous
More weight = stronger. Anyone that says otherwise is a moron. Just try to explode/lift quickly. Squats, Deads, Bench, Dips, Chins. Your new friends.
Assuming that you are training pretty solidly throughout the day you could do with more calories.
>> Anonymous
I eat 5000+ calories a day at 6'1 and 180, trying to bulk and I still can't put on any fat (although have gained bout 11lb of muscle)

My suggestion would be double what you're eating and adopt a powerlifter style program.

I'd suggest west side for skinny bastards.
>> Anonymous
i tried boxing for 2 weeks and after i just quit and thought that i really needed to bulk up a bit before doing it...so did my trainer.
>> Anonymous
>>63616
me again, reason I mentioned my calorie intake etc was to show that whatever you're doing, some people are doing more and it's still tough biccies to put on weight, so you too, should be upping your cals, I'm about to modify diet to 7k.
>> Anonymous
the fuck? NO WEIGHT TRAINING.
>> Anonymous
Well the question is do you really want to gain weight? If you have excellent speed, and you are gaining power in your punches, you sound good to go as far as competing is concerned. The only good extra weight will do you for is moving up in the weight classes.
>> Anonymous
Thanks, all of this looks very useful I'll talk to my trainers down at the gym about all this and will post before and after pics when I see a drastic change.
>> Anonymous
Get an elastic band, tie it around a pole, hold it in your hand, and punch with it. It will significantly increase your punch power and explosiveness.

Since your power is coming from your core, you really want to just work those muscles. Back, hips, abs, legs, etc. This will increase your power without slowing you down a bit.
>> Anonymous
Oh I know what you mean, I've tried that and it's extremely grueling I get dead tired after 2 mins of it. Should I keep going with it ?