Boxers And Weight Training

Seamus · Post by **Seamus** » 23 Feb 2006, 20:31

I've always wondered about the history of boxers and weight training. James J Jeffries did some form of weightlifting, as did a few others, but guys like Ken Norton and Muhammad Ali boasted that they never touched weights in there life. In more recent times, guys like Evander Holyfield and David Tua have done some serious weightlifting., but alot of oldtime trainers have had almost a phobia about boxers lifting weights. Enough fighters though have proven that weights (so long as they don't become the primary focus of training) are quite beneficial.

I'd love to here any comments regarding boxers who used weight training as part as there training regimen.

Expug · Post by **Expug** » 23 Feb 2006, 22:30

Its like you said in your last point. It can be benificial as a supplement to an already vigorous routine. Working isolation exercises that help build muscle and muscle endurance is good. I dont think super heavy compound excersises like Heavy squats and Deadlifts are neccesary. Could actualy be counterproductive if your workin real hard in the (boxing) Gym. Remember too that some guys gotta cut weight to stay in a certain division. Thats my take anyway.

Arsenal · Post by **Arsenal** » 24 Feb 2006, 10:26

I spoke about this on another thread (Haye the new Lewis ha ha ha) and how weight training is seemed to be counter productive in boxing. As a strength and conditioning coach who trains a boxer you can get powerful and stronger but keep bodyweight very stable doing the exercises you have just dismissed - Squats, bench, row, cleans, snatch, presses etc etc.

Expug · Post by **Expug** » 24 Feb 2006, 11:05

Just a question, do you find your your fighters at all overtrained if they go heavy on the compound excercises? Burnt out at all?

Arsenal · Post by **Arsenal** » 24 Feb 2006, 11:22

No because the training is periodized. I am very careful and monitor my boxer and do alot of physiological testing to ensure they do not over train. My boxer trains all the time regardless of whether he is fighting or not. He is used to weight training so he doesn't get burnt out. We have moved onto alot of plyometric, dynamic weight lifting, so the weight is not heavy because we concentrate on fast, powerful movements. However sometimes heavy training does lead to fatigue but I always ensure they rest properly. I get them to take certain supplements to try and avoid viruses and infections.

Seamus · Post by **Seamus** » 24 Feb 2006, 11:30

A buddy of mine used to workout at a healthclub that Alfonzo Ratliff frequented in the 80's. He said Ratliff went very heavy on the leg press machines, and when he asked him about it, Alfonzo said it helped him hit harder when he planted his feet. I also read somewhere that Holyfield was doing some heavy bench pressing and squats prior to the Tyson fight, and I could certainly believe it based on the way he pushed Iron Mike around the ring.

There used to be this misconception in several sports that lifting heavy weights ruined coordination, flexibility, speed etc, but realistically when well integrated into a balanced workout regimen it can be very successful. Just because you've got an impressive benchpress doesn't mean you can now avoid stretching and high repetetive exercises that build stamina.

Expug · Post by **Expug** » 24 Feb 2006, 11:33

Very interesting to see where Boxing training has gone in the last 20 years or so. All we used to do was Gym work, road work,and situps and pushups. But I am impressed with the condition of alot of the fighters nowadays.

Arsenal · Post by **Arsenal** » 24 Feb 2006, 11:36

Good points. A really good system some sports people use is called complex training. Its a bit difficult to explain but basically you do a maximal effort on an exercise (Squat), followed by a plyometric weight exercise (Jumping squat with a light weight) and finally a body weight exercise (hurdle jumps). You rest inbetween each exercise and do 3-5 sets. In essence what you are doing is tricking your body into thinking it is faster and more explosive than it is. The effects last for about 3 days after, so you can recover and go into your sport with an added advantage. I have done it myself and believe me the results are amazing.

Expug · Post by **Expug** » 24 Feb 2006, 11:40

Seamus wrote:A buddy of mine used to workout at a healthclub that Alfonzo Ratliff frequented in the 80's. He said Ratliff went very heavy on the leg press machines, and when he asked him about it, Alfonzo said it helped him hit harder when he planted his feet. I also read somewhere that Holyfield was doing some heavy bench pressing and squats prior to the Tyson fight, and I could certainly believe it based on the way he pushed Iron Mike around the ring.

There used to be this misconception in several sports that lifting heavy weights ruined coordination, flexibility, speed etc, but realistically when well integrated into a balanced workout regimen it can be very successful. Just because you've got an impressive benchpress doesn't mean you can now avoid stretching and high repetetive exercises that build stamina.

I sparred with Ratliff a couple times in the 80s....he was doin something right. He was tall and rangy ,but very strong.

Arsenal · Post by **Arsenal** » 24 Feb 2006, 11:41

If anyone wants some weight training ideas I'd be more than happy to give some advice!

Expug · Post by **Expug** » 24 Feb 2006, 11:50

Arsenal wrote:Good points. A really good system some sports people use is called complex training. Its a bit difficult to explain but basically you do a maximal effort on an exercise (Squat), followed by a plyometric weight exercise (Jumping squat with a light weight) and finally a body weight exercise (hurdle jumps). You rest inbetween each exercise and do 3-5 sets. In essence what you are doing is tricking your body into thinking it is faster and more explosive than it is. The effects last for about 3 days after, so you can recover and go into your sport with an added advantage. I have done it myself and believe me the results are amazing.

Very interesting ..Thanks.

Seamus · Post by **Seamus** » 24 Feb 2006, 11:56

I'm not a boxer, though I do hit the heavy bag, and I know that going heavy in the weightroom definitely helps your punching power. You need those high rep exercises with it though, so you aren't finished after a dozen punches.

Arsenal · Post by **Arsenal** » 24 Feb 2006, 15:47

What? The whole point of boxing is to beat the oppenent and generally the more strength and power you have the better chance you have of doing it. Thats the problem with boxing generally is that they are stuck in the past and won't embrace modern scientific thinking when it comes to training.

KO Artist · Post by **KO Artist** » 24 Feb 2006, 16:25

Arsenal wrote:If anyone wants some weight training ideas I'd be more than happy to give some advice!

Thank you.

Please see my post on the british scene about being out of shape.

My brother told me that lifting heavy weights can help lose fat because it rapidly increases metabolism

I was thinking of combining a heavy weights programme with body weight excercise circuits 3 time a week

Any advice you can provide will be greatly appreciated, including diet alcohol etc.

Arsenal · Post by **Arsenal** » 24 Feb 2006, 16:54

Mercman my comments were not aimed at you by the way it was at Decagon. Mercman bodybuilding will have a negative effect but strength and power training won't it will be positive. KO Artist I will PM you some advice no problem mate.

Seamus · Post by **Seamus** » 24 Feb 2006, 20:37

Jumbo Cummings became a weightlifting fanatic in prison and thought it would make him a HW champion. Didn't turnout to well, but he did have that moment where he almost stopped an undefeated Frank Bruno.

Can anyone name any boxers who used weights as part of there training program.

Expug · Post by **Expug** » 24 Feb 2006, 20:40

Evander I believe.

KO Artist · Post by **KO Artist** » 25 Feb 2006, 05:30

Seamus wrote:Jumbo Cummings became a weightlifting fanatic in prison and thought it would make him a HW champion. Didn't turnout to well, but he did have that moment where he almost stopped an undefeated Frank Bruno.

Can anyone name any boxers who used weights as part of there training program.

Terry Norris used a intesive weight training programme ahead of his challenge to John Mugabi

Norris was lifting very heavy weights, benching 220.

He was apparently told by Marvin Hagler that Mugabi was immensley strong, so he trained accordingly.

Arsenal · Post by **Arsenal** » 25 Feb 2006, 07:01

KO I've just sent you a PM. Let me know what you think.

The Scranton Assassin · Post by **The Scranton Assassin** » 26 Feb 2006, 07:30

My taint hurts.

anyone else?

zojo · Post by **zojo** » 26 Feb 2006, 07:46

I can't see any serious athlete today not having a weight-training / resistance training aspect to their programs.

Yes, lifting weights will increase strength, power and muscular endourance. However (like everything else) use in moderation.

In boxing, there is quite a bit if twisting and moving while doing very specific excersises. I don't see how important a such a static excersise like a bench press will help (excpet to push an opponent off of you).

I would incorperate lots of leg workouts to improve power. Oblique workouts to work on the twisting action of the trunk. And some light-weight/very high repititions for the shoulders to keep them from being fatigued during the length of the fight.