weight training verses a Boxer's workout

TJ Cline · 08-24-2006, 02:13 PM

By Joe Leinhauser

Clearing up some of the negative myths in regards
to weight training verses a Boxer's workout.

Get comfortable and be prepared to read, it will be worth your time! First off, you are not alone wondering if a Boxer should weight train. If you click around
on the different boxing web sites, you'll read pros and cons on the subject. Trying to
figure out if you should include weightlifting can be confusing. Almost every person that
starts up with me for boxing instruction will ask --- “Should I stop lifting”, "Will weights
make me slow", "Will I get too big and muscle bound", "Aren't body and core exercises
enough". The answer to all these concerns is NO. One thing for certain, you will need to
become better educated about your training, you will need to learn how to properly mix
weight training within your boxing training, and you will need to be careful not to over
train.

Some sources totally axe the thought of any weight training, claiming that you should
only stick with fast twitch type exercises, that this is what makes for an efficient fast
fighter. This is not my belief, I believe that the Boxer should be a well rounded trained
athlete by incorporating several types of training (see the below 3 categories).

Lets say, if all you did were fast explosive type exercises, how long do you think tendons
would last, and are you doing any training for prevention of injuries. If you are whipping
dumbbells or bags up off the ground and into the air, wouldn't you think it makes sense
to have some sort of muscle density.

Perhaps you think by doing stretching exercises, this will prevent any injuries. Yes, of
course stretching does defend against injuries, don’t ever stop stretching. Understand,
your muscles is where all the follow through comes from, it needs to be a strong solid
base. It is with strength training that will give you a muscle strength base.

Did you know that you can be STRONG and still be FAST and AGILE. All three can be
accomplished, ALL THREE CAN BE PART OF YOUR WORKOUT.

Mike Tyson went crazy beyond weight training, he was a heavy squatter. He trained
more like a powerlifter slash bodybuilder. But, he knew his body and knew what he was
made of. To train heavy like him is not for most. Remember when Evander Holyfield hired
Lee Haney Mr. Olympia 8 times. Holyfield had Haney help him to put on size.

My point being, weight training is a necessary tool for the boxer. You do need strength
behind your punches. To train only for speed will not make you a power puncher. A hard
puncher/hitter must come from somewhere. Even to develop your legs with weight
training will give you more power behind your punch, it will generate power from the
ground up to your punch. In the ring, your body will more readily take to the punches.

The great news about adding weight training to your boxing workout is that, it doesn't
take much to make a difference. Meaning, to do just a few basic bread and butter type
exercises is all you need. This makes for a quick workout. You should not to do super
heavy weights, a lot of reps or sets. You are NOT to train like a bodybuilder either. Just
keep it simple. If you go super heavy, it will tear you down, affecting your shoulders for
punching.

Here's me as an example: In my competitive powerlifting days, I use to bench press over
500 lbs., I weighed 250. I now weigh 205 lbs. at 6' tall. Now, on my chest/shoulder/arm
day, I keep my bench press between 225 to 275, I only do 4 sets and that's it. I only
bench press 1 to 2 times per month, I do dumbbell chest presses mainly. Same goes for
shoulders, I do BB Press 1 x per month, and DB Shoulder Press the other days. Bi and tri
work is very basic, being careful not to overwork the arms. Back to the shoulders ---
the shoulders are made up of several cross fibers, and of three muscle heads, you do not
want to over train them for boxing. Boxing uses so much shoulders as it is, and don't
forget, they get used with your pushups and pullups. In addition to my pressing move-
ments, I will do upright rows, and maybe some side lateral lifts, shrugs, and that's it!

Okay, here we go with the rest of the story.

Here are 3 categories that should be included in your boxing training. The following in no
particular order.

1) Basic Weight Training. Purpose: To build a solid foundation, giving you muscle density.
Workouts to consist of compound movements for each muscle group. Compound exercises
would be your Bench Presses, Shoulder Presses, Squats and/or Leg Presses, Deadlifts (or
Partial Pulls), etc. These exercises will develop strength, along with helping to increase
balance throughout the body.

Calories should be monitored so that the physical size being gained is muscle and not
body fat.

2) Explosive Movements/Fast Twitch. This would be Power Cleans, Dumbbell Snatches,
Dumbbell Power Jumps. This type of training will increase speed and power explosiveness.
Be very careful, the joints can take a beating. This is why strength weight training as
mentioned above is important (a solid foundation).

3) Body Exercises and Core Training. This would be exercises such as Pullups, Pushups,
Karate Squats, Box Runs, Medicine Ball. These exercises will preserve the Boxer's body
for its operational/functional purposes.

Book reference: ‘The Ultimate Guide to Weight Training fro Boxing’.
It’s not one to live by, but it will give you some useful ideas of how to incorporate weight
training. Here are a few of the topics: How to increase your punching speed, prevent
injuries, add power to all your punches. I bought it through Amazon for $16, you can read
about it out at sportsworkout.com they sell it for $27.

I have to say this, I do receive flak from some of the 'know it alls' out there in cyberland.
They seem to miss my point (somehow??) and turn it around by stating, "Do you want to
be a Bodybuilder or a Boxer". I train myself and my people in all physical aspects. The
human body is amazing, if you know how to train it smart, your accomplishments will be
greater than your opponent. I leave no stone unturned.

Can so many be wrong, and just a handful be correct. Who in there sane mind would
think that weight training diminishes the Boxer’s ability to perform. Think about it, how
can adding muscle strength not prove to be greatly beneficial. Who was it that came
along to claim, just because you do a few exercises different from the other boxers in
the gym, or you did a few extra reps, it was labeled as a bodybuilder's workout.

It's like saying that wrestlers only train using 'Push and Pull' movements, which would be
seated rows, front pulldowns, and exercises that simulate what they do on the mat. Well
yes, this is their main focus, but they also do other type of weight training exercises that
could be labeled Bodybuiling exercises.

Powerlifters have always believed that they should not do any extra weight training, they
stick with very basic movements and max out with only 1 to 3 reps. My wife Renene broke
this theory. When she started out she told herself that she did not want to look like the
typical female powerlifter, she did not want to carry around extra fat and have a barrel
looking body. She knew it was possible to have a nice shape and to still be strong. She
was always teased in the gym by the other powerlifters, "Are you a bodybuilder or powerlifter". She did do quite of few bodybuilding exercises. I tell you what, she
only weighed 118 (at 5’1”) in her heydays, but she competed and beat the big girls that
weighed in their 160's. She competed against the men and was even invited to join the
men's team, where they went on to win the state championship. She would rep out 225
like is was nothing, doing 10 to 15 reps for 4 sets. She would bench 185 for reps, her
deadlift would stop the gym, she’d pull 315 lbs. like it was 135.

It impressed me how a little peanut was so much stronger and so focused than any huge
'roid' monster in the gym. Mind you, she was a drug free athlete, it was all mental with
her, she never missed her training, and was determined to be a winner. She still holds
several Arizona records.

Do you think that a Shot Putter doesn't do any weight training, does the Olympic Sprinter
only run and not do any leg training, even the Competitive Cyclist does circuit weight
training (machines). I know everyone knows about the Pro Basketball Player, you know
that they weight train don't you. Their sport is made up of fast ballistic movements, yet
they weight train. I hope you get my point.

Do not allow others to influence you, educate yourself. You of course have to me smart
about mixing up your weight training with your boxing. Even if you only slightly believe it
could give you that edge, why would you overlook the weights. You just don’t want to
read someone else’s material and think that it’s the only road to winning a championship,
they are not god, nothing is concrete. As a complete athlete, you should be conducting
your own research, before believing another.

The next time someone tells that weight training is not for Boxers, you’ll know what to
say... Strength = Power.

Bottom Line: You need all three types of training to be an overall developed Boxer.
I hope I have stressed the importance of weight training. You need power behind your
punches, you want to be able to knock the guy out. Build your muscles smart and train
wisely and always push your limits.

**P-funk** · 08-24-2006, 02:29 PM

"Muscle Bound is the destruction of Flexibility from poor training"

Mike Boyle

steve09 · 08-24-2006, 02:56 PM

very intresting read. ive just quit boxing for a while. i was in the welterweight up to 141 pounds did alot of cardo training. manly to keep weight down. did ok won our college championships

(first thing i ever won) now im finding it so hard to gain mass. some of the other lads with abit more meat on them used to body build i was always told you dont need to but i can see the otherside of the debate.

PWGriffin · 08-24-2006, 03:30 PM

That's crazy that foreman would put this thread up today....because I was about to start a thread on a related topic......

I WON MY FIRST EVER BOXING MATCH LAST NIGHT!!!

It was at a night club in town and it was amatuer boxing night. I've been going for 3 years off and on and NEVER boxed. I had no training and considered my self not to be conditioned for it. But I got in there, did what my friend and the ref told me (both are professional fighters) and I fucking WON. Even landed a badass uppercut in the first round!! Total Pwnage!! Man that was exhilirating. I am thinking taking up boxing as a form of cardio in the near future. I was focused, calm, and calculated. I was born for this shit.

kcoleman · 08-24-2006, 03:31 PM

Good read. 5"1, 118 pound female powerlifter squatting 225 for 15 reps, benching 185 for reps and deadlifting 315. Amazing.

**P-funk** · 08-24-2006, 03:33 PM

Does anyone know who this author is? Is he a boxing coach? is he famous in the boxing circle?

TJ Cline · 08-29-2006, 12:37 PM

Quote:

Originally Posted by P-funk

Does anyone know who this author is? Is he a boxing coach? is he famous in the boxing circle?

He was a powerlifter years ago and now owns a Boxing gym. I'm not sure about his boxing credentials but the trainers at the gym are pro or former amature fighters. He is not famous in the boxing world nor are his trainers....just a local gym.

**Gazhole** · 08-29-2006, 12:44 PM

Good read.

08-24-2006, 02:13 PM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,544	weight training verses a Boxer's workout By Joe Leinhauser Clearing up some of the negative myths in regards to weight training verses a Boxer's workout. Get comfortable and be prepared to read, it will be worth your time! First off, you are not alone wondering if a Boxer should weight train. If you click around on the different boxing web sites, you'll read pros and cons on the subject. Trying to figure out if you should include weightlifting can be confusing. Almost every person that starts up with me for boxing instruction will ask --- “Should I stop lifting”, "Will weights make me slow", "Will I get too big and muscle bound", "Aren't body and core exercises enough". The answer to all these concerns is NO. One thing for certain, you will need to become better educated about your training, you will need to learn how to properly mix weight training within your boxing training, and you will need to be careful not to over train. Some sources totally axe the thought of any weight training, claiming that you should only stick with fast twitch type exercises, that this is what makes for an efficient fast fighter. This is not my belief, I believe that the Boxer should be a well rounded trained athlete by incorporating several types of training (see the below 3 categories). Lets say, if all you did were fast explosive type exercises, how long do you think tendons would last, and are you doing any training for prevention of injuries. If you are whipping dumbbells or bags up off the ground and into the air, wouldn't you think it makes sense to have some sort of muscle density. Perhaps you think by doing stretching exercises, this will prevent any injuries. Yes, of course stretching does defend against injuries, don’t ever stop stretching. Understand, your muscles is where all the follow through comes from, it needs to be a strong solid base. It is with strength training that will give you a muscle strength base. Did you know that you can be STRONG and still be FAST and AGILE. All three can be accomplished, ALL THREE CAN BE PART OF YOUR WORKOUT. Mike Tyson went crazy beyond weight training, he was a heavy squatter. He trained more like a powerlifter slash bodybuilder. But, he knew his body and knew what he was made of. To train heavy like him is not for most. Remember when Evander Holyfield hired Lee Haney Mr. Olympia 8 times. Holyfield had Haney help him to put on size. My point being, weight training is a necessary tool for the boxer. You do need strength behind your punches. To train only for speed will not make you a power puncher. A hard puncher/hitter must come from somewhere. Even to develop your legs with weight training will give you more power behind your punch, it will generate power from the ground up to your punch. In the ring, your body will more readily take to the punches. The great news about adding weight training to your boxing workout is that, it doesn't take much to make a difference. Meaning, to do just a few basic bread and butter type exercises is all you need. This makes for a quick workout. You should not to do super heavy weights, a lot of reps or sets. You are NOT to train like a bodybuilder either. Just keep it simple. If you go super heavy, it will tear you down, affecting your shoulders for punching. Here's me as an example: In my competitive powerlifting days, I use to bench press over 500 lbs., I weighed 250. I now weigh 205 lbs. at 6' tall. Now, on my chest/shoulder/arm day, I keep my bench press between 225 to 275, I only do 4 sets and that's it. I only bench press 1 to 2 times per month, I do dumbbell chest presses mainly. Same goes for shoulders, I do BB Press 1 x per month, and DB Shoulder Press the other days. Bi and tri work is very basic, being careful not to overwork the arms. Back to the shoulders --- the shoulders are made up of several cross fibers, and of three muscle heads, you do not want to over train them for boxing. Boxing uses so much shoulders as it is, and don't forget, they get used with your pushups and pullups. In addition to my pressing move- ments, I will do upright rows, and maybe some side lateral lifts, shrugs, and that's it! Okay, here we go with the rest of the story. Here are 3 categories that should be included in your boxing training. The following in no particular order. 1) Basic Weight Training. Purpose: To build a solid foundation, giving you muscle density. Workouts to consist of compound movements for each muscle group. Compound exercises would be your Bench Presses, Shoulder Presses, Squats and/or Leg Presses, Deadlifts (or Partial Pulls), etc. These exercises will develop strength, along with helping to increase balance throughout the body. Calories should be monitored so that the physical size being gained is muscle and not body fat. 2) Explosive Movements/Fast Twitch. This would be Power Cleans, Dumbbell Snatches, Dumbbell Power Jumps. This type of training will increase speed and power explosiveness. Be very careful, the joints can take a beating. This is why strength weight training as mentioned above is important (a solid foundation). 3) Body Exercises and Core Training. This would be exercises such as Pullups, Pushups, Karate Squats, Box Runs, Medicine Ball. These exercises will preserve the Boxer's body for its operational/functional purposes. Book reference: ‘The Ultimate Guide to Weight Training fro Boxing’. It’s not one to live by, but it will give you some useful ideas of how to incorporate weight training. Here are a few of the topics: How to increase your punching speed, prevent injuries, add power to all your punches. I bought it through Amazon for $16, you can read about it out at sportsworkout.com they sell it for $27. I have to say this, I do receive flak from some of the 'know it alls' out there in cyberland. They seem to miss my point (somehow??) and turn it around by stating, "Do you want to be a Bodybuilder or a Boxer". I train myself and my people in all physical aspects. The human body is amazing, if you know how to train it smart, your accomplishments will be greater than your opponent. I leave no stone unturned. Can so many be wrong, and just a handful be correct. Who in there sane mind would think that weight training diminishes the Boxer’s ability to perform. Think about it, how can adding muscle strength not prove to be greatly beneficial. Who was it that came along to claim, just because you do a few exercises different from the other boxers in the gym, or you did a few extra reps, it was labeled as a bodybuilder's workout. It's like saying that wrestlers only train using 'Push and Pull' movements, which would be seated rows, front pulldowns, and exercises that simulate what they do on the mat. Well yes, this is their main focus, but they also do other type of weight training exercises that could be labeled Bodybuiling exercises. Powerlifters have always believed that they should not do any extra weight training, they stick with very basic movements and max out with only 1 to 3 reps. My wife Renene broke this theory. When she started out she told herself that she did not want to look like the typical female powerlifter, she did not want to carry around extra fat and have a barrel looking body. She knew it was possible to have a nice shape and to still be strong. She was always teased in the gym by the other powerlifters, "Are you a bodybuilder or powerlifter". She did do quite of few bodybuilding exercises. I tell you what, she only weighed 118 (at 5’1”) in her heydays, but she competed and beat the big girls that weighed in their 160's. She competed against the men and was even invited to join the men's team, where they went on to win the state championship. She would rep out 225 like is was nothing, doing 10 to 15 reps for 4 sets. She would bench 185 for reps, her deadlift would stop the gym, she’d pull 315 lbs. like it was 135. It impressed me how a little peanut was so much stronger and so focused than any huge 'roid' monster in the gym. Mind you, she was a drug free athlete, it was all mental with her, she never missed her training, and was determined to be a winner. She still holds several Arizona records. Do you think that a Shot Putter doesn't do any weight training, does the Olympic Sprinter only run and not do any leg training, even the Competitive Cyclist does circuit weight training (machines). I know everyone knows about the Pro Basketball Player, you know that they weight train don't you. Their sport is made up of fast ballistic movements, yet they weight train. I hope you get my point. Do not allow others to influence you, educate yourself. You of course have to me smart about mixing up your weight training with your boxing. Even if you only slightly believe it could give you that edge, why would you overlook the weights. You just don’t want to read someone else’s material and think that it’s the only road to winning a championship, they are not god, nothing is concrete. As a complete athlete, you should be conducting your own research, before believing another. The next time someone tells that weight training is not for Boxers, you’ll know what to say... Strength = Power. Bottom Line: You need all three types of training to be an overall developed Boxer. I hope I have stressed the importance of weight training. You need power behind your punches, you want to be able to knock the guy out. Build your muscles smart and train wisely and always push your limits.
TJ Cline Member Join Date: May 2005 Posts: 12,544

08-24-2006, 02:29 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	"Muscle Bound is the destruction of Flexibility from poor training" Mike Boyle
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-24-2006, 02:56 PM	#3
steve09 Registered User Join Date: Dec 2003 Posts: 74	very intresting read. ive just quit boxing for a while. i was in the welterweight up to 141 pounds did alot of cardo training. manly to keep weight down. did ok won our college championships (first thing i ever won) now im finding it so hard to gain mass. some of the other lads with abit more meat on them used to body build i was always told you dont need to but i can see the otherside of the debate.
steve09 Registered User Join Date: Dec 2003 Posts: 74

08-24-2006, 03:33 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Does anyone know who this author is? Is he a boxing coach? is he famous in the boxing circle?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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08-24-2006, 03:31 PM	#5
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	Good read. 5"1, 118 pound female powerlifter squatting 225 for 15 reps, benching 185 for reps and deadlifting 315. Amazing.