Recently athletes from all sports have begun to realize the importance of weight training. Athletes in all sports have the potential to enhance performance by supplementing their programs with weight training. So, why have boxers been reluctant to realize the importance of resistance training? Maybe it's because they will get too big, and slow or lose all of their flexibility. Let me share a few secrets with you. Functional muscle will make you faster.
Recently athletes from all sports have begun to realize the importance of weight training. Athletes in all sports have the potential to enhance performance by supplementing their programs with weight training. So, why have boxers been reluctant to realize the importance of resistance training? Maybe it's because they will get too big, and slow or lose all of their flexibility. Let me share a few secrets with you. Functional muscle will make you faster.
Every movement you make is the result of a muscular contraction. Increasing the size of the functional unit of muscle tissue (myofibril hypertrophy) will result in faster more powerful movements. As far as getting big is concerned; this is not a simple task. People that become large from weight training put a great deal of effort in attaining maximum muscle mass. This requires large amounts of food and proper training and does not happen by accident. If getting big was as simple as just lifting weights everyone who spent endless hours in the gym would look like bodybuilders. On top of the dedication and hard work proper genetics must also be present to display high levels of muscularity and mass.
The proper training program for boxers emphasizes neural training and myofibril hypertrophy. This does not cause significant gains in muscle mass. (Boxers are not bodybuilders; therefore they should not train like bodybuilders). Weight training that involves full range movements has been shown to increase flexibility. Yes , there are people who weight train that are inflexible, but there are also people who have never seen a weight that are inflexible. Incorporate a proper stretching program with your weight training and your flexibility will probably increase. Boxers, don't get to carried away with being flexible. Boxing does not require a great deal of flexibility. Boxing does require adequate flexibility. Excessive flexibility is detrimental to force production (we will discuss this further in Part 2 of the article).
High reps and light weights are the chosen weight training method for most boxers. This is the complete opposite of what the weight training regimen should look like. High reps and light weight do little to improve absolute strength and speed-strength (we will discuss these motor qualities in detail in a moment). This too often used method of weight training is a form of muscular endurance training. Done on occasion this regimen would be fine.
When you hit heavy bags, run, jump rope, etc. you are performing muscular endurance work. When you step in the weight room it's time to switch modes. Boxing is a sport that requires the development of multiple motor qualities. Speed, strength, and endurance are all motor qualities that must be developed in boxers.
As we said earlier traditional boxing training develops muscular endurance, as well as coordination, and skill. The goal in the weight room is to increase absolute strength through the use of heavy weights, and to increase speed-strength by moving moderate weights at rapid speeds. The top priority in training to increase absolute strength, and speed-strength is the stimulation of fast-twitch muscle fibers. This is done through the methods we discussed earlier. Keep in mind high rep, light weight work does not recruit fast twitch fibers. This type of training recruits slow twitch fibers.
Force Production By Muscles
1) IntraMuscular Coordination.
Motor unit recruitment. All muscle fibers are grouped together as motor units. A motor unit is a nerve and all the muscle fibers innervated by the nerve. All the muscle fibers in a motor unit are the same type. If the fibers are slow twitch in a motor unit the unit is considered a low threshold unit. This unit requires light tension for recruitment. When the fibers are fast within the unit it is considered a high threshold unit. Heavy tension is required for the recruitment of high threshold Mu's. When a motor unit is sufficiently activated the entire pool of fibers contract. If the message from the nerve is too weak nothing happens. This is called the all or none principle. Increasing the number of units recruited greatly increases strength. Beginners usually have little success in recruiting numerous motor units. Advanced athletes have the capabilities of recruiting multiple Mu's, which increases force production.
2) Intramuscular Coordination.
Rate coding. The firing rate of motor units usually increases with training. This is called rate coding. When a muscle fiber is stimulated it twitches. With increasing nervous system stimulation the twitches begin to overlap. When this happens rate coding is in action, which causes increased force production. When intensity levels are between 50-80% of 1RM increased motor unit recruitment is the main contributor to strength increase. When the intensity level reaches between 80-100% of 1RM in a given movement, the main contributor to increasing force production is the increased firing rate of motor units. Calculater your 1RM, click here!
3) Intermuscular Coordination.
This refers to the bodies ability to maximize the synergist effects that varying muscles display in order to perform a movement.
Core Training for MMA Excellence
Much of an MMA fighter’s power originates from his waist, hips and lower back: areas collectively known as the core. A strong core is an essential requirement for any fighter who uses their legs and arms as main weapons, as without strength in this area a fighter’s game will be weakened in several ways:
Absolute Strength
The maximum amount of muscoskeletal force that can be generated for one effort (1 RM). According to Tudor Bompa (Romanian strength coach) no visible increase in power takes place without a substantial gain in absolute strength. Absolute strength forms the foundation for increasing speed-strength.
Speed Strength
Strength divided by time, or force x distance divided by time . In Charles Staley's book The Science of Martial Arts Training he lists 3 parts to speed-strength .
1) Starting Strength. The ability to turn on as many muscle fibers as possible at the beginning of a movement. (Examples: coming off the line in sprinting, the javelin throw , throwing a quick knockout punch).
2) Explosive Strength. The ability to leave on the muscle fibers once they are stimulated . Referred to as rate of force development (examples: 100m sprint, shot-put ).
3) Reactive Strength Or Reversible Strength. Refers to the bodies ability to store potential kinetic energy in the eccentric phase, and convert it to actual kinetic energy in the concentric phase. (Example: bending down at the knees and immediately jumping upwards , powermetric drills).
When developing programs for boxers, keep in mind each person is their own individual. Many strength coaches fail to appreciate this. The same program will not be appropriate for every boxer. The law of individuality should be recognized to maximize training results. Apply the priority principle (giving special attention to weak areas) when designing programs. In the second part of this article we will look at programs my boxers are currently using. Part 2 will be published next week .
Before we discuss specific training regimens I would like to address a few subjects that are relevant to boxers.
Aerobic Training
The primary energetic pathway utilized in boxing is the glycolytic pathway of muscular energetics. This is part of the anaerobic system. Boxing is not a predominately aerobic sport. There is no need to run 5 miles everyday. Done on occasion this would be fine. In general running 1-2 miles 3-5 days per week is recommended. Sprinting is beneficial for athletes involved in boxing. Sprinting at moderate or low intensities can be performed 2 days per week. While sprinting at high intensities is performed once per week.
Jump Rope
Plyometrics
The purpose of plyometric drills is to enhance reactive strength (as discussed in part 1). Fatigue should be avoided when performing plyometrics. Before beginning an athlete on a plyometric (powermetric) program make sure the athlete has sufficient muscularity and conditioning. Plyometrics can be stressful to the connective tissue, nervous system, and muscles. Begin programs with light intensity plyos and advance to higher intensities.
Allow adequate recovery time between sets. If speed of movement declines terminate the movement. Stop plyometric activity 1-2 weeks before competition.
Ab Training
The abdominals include the rectus abdominus, transverse abdominus, and internal and external obliques. The main function of the rectus abdominus is flexion of the trunk. This happens when the distance between the sternum and the pelvis decrease. Keep in mind sit-ups and hanging leg raises provide minimal stimulus to the rectus abdominus. These exercises are primarily hip flexor movements. The middle layer of the abdominals is called the external and internal obliques.
Their main function is rotation and flexion of the trunk. Performing side bends does not work the obliques. This exercise stimulates the side flexors. The transverse abdominus is the deepest layer of the abdominal wall. This is primarily a respiratory muscle. This is a deep lying muscle that has no visual effect. Training this muscle for appearance purposes is a waste of time. I can do 100 crunches. I have great ab strength. Doing 100 crunches is not an accurate indicator of ab strength.
Performing multiple repetitions is strictly endurance training. To test ab strength try this test. Lay on a decline bench and place 35lbs. behind your head. Now begin to perform crunches. This would be an example of strength training for the abs. When your abdominal strength increases your overall strength will usually improve. Perform ab training 2-4 days per week.
Include one strength training session per week. Before designing training programs for individuals there are things you should know. I administer a questionnaire to the athletes before I design their programs. Questions include things like current training program, experience, nutritional profile, medical problems, etc... I also perform a length assessment which measures flexibility.
Muscles need adequate length to perform optimally. When a muscle is too short the actin-myosin overlap is too great which limits force production. The optimal overlap between myosin-actin filaments is approximately 50%. Short muscles also contribute to postural problems, and insufficient movement patterns. I would recommend contract-relax stretching to increase range of motion. A muscle can also be too flexible which results in reduced force output.
Excessive flexibility means the myosin-actin strands are too far apart. If you suffer from excessive flexibility avoid stretching that particular joint or muscle. You will find with the assessment each individual is different. Our main goal is to develop the athletes weak spots and develop muscle balance and neuromuscular efficiency.
The following program is for an experienced athlete who has a sufficient strength and conditioning base. This program is not recommended for an athlete who is inexperienced.
- Louis Simmons and Charles Staley have a great deal of influence on my prescribed training methods. The work of these men is greatly appreciated throughout the industry.
Core Training for MMA Excellence
Much of an MMA fighter’s power originates from his waist, hips and lower back: areas collectively known as the core. A strong core is an essential requirement for any fighter who uses their legs and arms as main weapons, as without strength in this area a fighter’s game will be weakened in several ways:
Week 1
Weight training is performed 2 days per week. The working weights for the exercises are very conservative in the beginning. When working on a new exercise proper technique must precede strenuous lifting. Speed-strength work is performed before Absolute strength training. The first week we perform pause speed squats with bands. Bands apply accommodating resistance to the exercise. A percentage equaling 50% of the 1RM is used in week one for the speed squats. This is done for 5 sets of 2 reps, with bar speed being the primary objective.
Following the speed squats, squats are performed without bands. This movement is followed by 4-5 accessory movements. This workout is performed on Tuesday. Exercises performed on this day are beneficial to the trunk and the lower body. Thursday we work on the upper body. Our first exercise will be the pause speed bench with bands. The percentages are the same as we used for the speed squats. The guidelines are the same as the ones we followed on Tuesday.
Week 2
The general guidelines are the same as week one. The percentage on pause speed squats and pause speed bench will be 52.5% of 1RM.
Week 3
This week squats and bench presses are performed before speed work. By following this method the emphasis is placed on Absolute strength. When following this method Speed-strength is sometimes enhanced due to increased neural firing. The percentage used for speed exercises in week 3 is 55%.
Week 4
No squats or bench presses are performed this week. A hypertrophy workout is performed using a slow rep speed. The number of exercises is increased in comparison to the previous weeks. Rep ranges will be between 8-12 reps.
Week 5
Speed strength training precedes Absolute strength training. The percentage raises to 57.5% in the speed exercises. A variation of accessory movements is used. This variation could mean changing the order of exercises, or changing the selection.
Week 6
The workout is the same as week 5 with percentages increasing to 60%.
Week 7
This week we train Absolute strength. We do not train speed strength this week. We perform a 2-3 rep max on bench and squats. On the accessory movements we perform a 5 rep max. We perform one set per exercise.
Week 8
This week we train for Speed strength. There is no absolute strength training. Our training percentages will be 65% of 1RM. We do not use bands this week. Keep in mind speed of movement is out primary concern. If bar speed decreases terminate the movement or reduce the weight.
Week 9
The same guidelines are followed as in the previous week. Percentages raise to 70% of 1RM. No bands are used.
Week 10
This week begins the maintenance phase. The workout is the same as last week with the exception of the volume. Reduce the volume to half of what it was in week nine.
Week 11
Same as week 10
Week 12
This is the week of the competition. The taper phase is utilized. No weight training this week. Performance of light skill training is advised.
(Note: plyometrics can be introduced in week 5. Follow the guidelines presented earlier in regards to plyometric training. Do not perform plyos week 11 or 12.)
By following the guidelines and principles presented in this article your power and speed in the ring will increase.
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Recently athletes from all sports have begun to realize the importance of weight training. Athletes in all sports have the potential to enhance performance by supplementing their programs with weight training. So, why have boxers been reluctant to realize the importance of resistance training? Maybe it's because they will get too big, and slow or lose all of their flexibility. Let me share a few secrets with you. Functional muscle will make you faster. 
significant gains in muscle mass. (Boxers are not bodybuilders; therefore they should not train like bodybuilders). Weight training that involves full range movements has been shown to increase flexibility. Yes , there are people who weight train that are inflexible, but there are also people who have never seen a weight that are inflexible. Incorporate a proper stretching program with your weight training and your flexibility will probably increase. Boxers, don't get to carried away with being flexible. Boxing does not require a great deal of flexibility. Boxing does require adequate flexibility. Excessive flexibility is detrimental to force production (we will discuss this further in Part 2 of the article). 
and place 35lbs. behind your head. Now begin to perform crunches. This would be an example of strength training for the abs. When your abdominal strength increases your overall strength will usually improve. Perform ab training 2-4 days per week. 
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