5 Boxing Weight Training Myths
I just finished reading a good article over at Trulyhuge.com about “Weight Training for Boxers The Myths”. It has some valuable information for those interested in building muscle through weight training and also boxing training. Many people are misinformed as to the co-existence of the two and how they can work together.
Weight Training Myth 1: Weight training decreases flexibility.
Hypertrophy is independent of flexibility, and large muscles are physiologically as flexible as small muscles. Weight training exercises done with proper form, through full ROM, do not decrease flexibility.
Weight Training Myth 2: Weight training leads to weight gain.
Weight training can affect overall weight, but more important, it has a desirable effect on body composition by decreasing fat and increasing muscle.
Weight Training Myth 3: Weight training slows you down.
Studies have shown increased velocity of punches following a 6-month period of weight training exercise. The results of these studies suggest that appropriate training increase the speed boxing punch.
Weight Training Myth 4: If boxers weight train, they should train with low loads, high reps, and short rest intervals.
High load training promotes significant gains in strength and power due to its recruitment of Type 2-B muscle fiber and forceful contractions. Although the contraction is slower, it offers a better training stimulus due to the rate and frequency of neural activity firing). In addition, high load training does no compromise; it may enhance the athlete’s local muscular endurance.
Weight Training Myth 5: Most of the power from the boxing punch comes from the chest and arms.
The most visible aspect of boxing is the punch. Its mechanism of action includes the obvious movements of the upper extremity as well as the not so obvious movements of the trunk and lower extremity. In fact, these less obvious movements of the trunk and lower extremity as well as the not so obvious movements contribute greatly to power production in the boxing punch.