This is gold. I used to lift and my body was pretty cut. I stopped lifting and put 100% in the boxing training and Im not as cut or muscular looking but I feel much more speed, power and stamina in my boxing.
Having boxed for a year or so I started going to a personal trainer because I felt I was plateauing with the purely bodyweight exercises I was doing at boxing. Bringing in some resistance training specific to building power, speed and balance has really helped me break through this and improved my boxing!
Lighter weights don't make you faster, only more endurant. Just saying. A weaker muscle isn't faster than a strong muscle, and strong you get with them heavy weights
This is an excellent breakdown. In boxing, power and speed are generated through compound movements, not a single muscle group, and people who prioritise one muscle at the expense of all the muscles involved in boxing will *always* suffer because of it. It's a common misconception that the power, e.g., of a hook is generated from the biceps. It actually comes the transfer of weight from one side of the body to the other: a transfer that requires a solid stance (ankles, calves, and quads), an iron core (glutes and abs), and a mobile torso (lats, traps, delts, and pecs). The arms are the delivery mechanism of the punch, not its engine, and to prioritise one muscle on them makes about as much sense as buying a set of racing tires for your 1.0 Toyota Aygo in the hope that it will go faster. Your car may *look* like it is quicker, but it isn't: the increase in the width of your tyres requires more energy (or torque) from your engine to turn and that means you drive slower, not faster. Having oversized biceps, by the same token, actually inhibits the transfer of weight from body to fist and makes you hit softer, not harder. This is why bodybuilders can't punch for shit. They may weigh 250lbs and be as wide as a proverbial brick shithouse, but a heavy-handed welterweight who walks around at 150lbs and has good fundamentals and enough training under his belt will hit *much* harder. Moral of the story: functionality, not aesthetics, is what counts in the ring.
I wish they’d abolish weight classes in the ring. Obviously size and strength are almost all that matters. I can’t believe we’re letting 150 lbs men think they can fight. The average woman is 170 lbs
Weight classes exist in the ring (and cage) for those who are *trained fighters*. They count for little elsewhere for two reasons: 1. You don't need to be 250lbs to generate enough force to knock someone out with a single punch. 2. You can be 150lb and take someone down and choke them out. In fact, you can be even lighter than that. Go pick a fight with Demetrius Johnson and see what happens you. All the 'mass' in the world won't save you. @@soonahero
you dont have to do bodybuilding, you can train your muscles on density and explosiveness and you won´t gain a whole lot of mass *for those saying boxing made them skinny and they don't like it. eat more.
@@0xp556 so, I started boxing in October. Before then I was buff (and of course had more fat on me) now that I box, I feel so skinny, you can’t see my muscles through my shirt like you could before. I want to add weightlifting so that I can get back to that point, is that a bad idea?
Thank you so so much, this is golden nuanced content that was much much needed. Beautifully executed. Could you please make a video on bodybuilders who like to box but would not want to harm their gains. Or normal people who want aesthetic hypertrophy but also want to learn boxing without any muscle loss (basically strength, skills, technique over conditioning and endurance)
good video, don't agree with the bodybuilder's focus only on isolated movements, it mainly depends on your lifting program, most common cases a program will be 70%-80% compound and the remainder isolated. Hope this helps my fellow commenters
Having a good basic fitness and decent muscle mass is necessary in fight sports, ESPECIALLY when you age. I'll turn 30 soon, and constantly doing 12 rounds of bagwork/pads and/or sparring 3-4 times a week gets harder. Knees, neck, ribs and joints start to hurt like hell and you feel the need to maybe strengthen your muscles by doing isolation lifts such as biceps curls (I do them every now and then, maybe once every 14 days). That being said you must decide what you want to devellop and train specific skills, movements and use weight training to your advantage (resistance bands are awesome to have a strong and snappy liver shot for instance, you could couple them with standing cable chest crosses .)
Personal takeaway: -Minimize weight lifting to once a week until you have mastered boxing fundamentals. -lifting should be purposeful. To strengthen any weaknesses in your boxing skills. -primary goal of lifting should be to increase power, speed, and agility. Great stuff man! I have really been trying to find the answer to this question and you make the most sense!
💯 ... Explosive weight trainings are good ... But also depends on boxing style too... Outboxers, in boxers, punchers and counter boxers... Among these the In Boxers need powerlifters kind of weight training similar to 400M Sprinters
I train like a bodybuilder with other training styles but I do a lot of cardio and movements to maintain speed and agility while gaining strength and power
High rep squats have been putting weight on athletes while preserving athleticism since the dawn of modern sport. It hurts..... a lot if you do it right but it makes you big and athletic. Sets of 20-30 3-5 sets.
I do high repeats for legs min 3x10 . For upper body 6 repeat high load , 8 repeat mideum load and speed , 10 repeat fast and low load . But i am familiar with bodybuilding and swimming since ima kid , my gain was good so far
Excellent overview sir, all wisdom spoken here. I use the following formula: boxing skills first (90% for beginners, 70% more advanced), calisthenics second (10% -20%) and variations of strength training for more advanced boxers (10%). Strong people are so common they might as well grow on trees, skilled boxers are diamonds, they're hard, made under compression over along period of time and they are rare.
Don't go to high in volume because you wont get optimal strength and power, don't go to high in weight because it ups the risk and fatigue for your boxing training, 5-8 reps 3-5 sets 2-3 times a week.
Yeah makes sense. Some people just built to power punch. And they don't always have big bulky muscles. Good piece of advice (I think), never, never underestimate your adversary, especially in a street fight
Former boxer and now strength coach here. That is pretty good advice, and about the same what i do with my guys. I do actually less with them. 3 sets with 5 reps two times a week.
The most important boxing attributes are experience, technique, footwork, conditioning, endurance and stamina. Adding weights will help after you gain those things first and only lift once a week on a recovery rest day. Lighter weights like 5 to 20 lb free weight that reinforce the fundamentals.
Every boxer should experiment with it. If it’s done sports specific then how could gaining more muscle and strength be a bad thing? The one thing I noticed once I started weightlifting was my muscle endurance and even overall stamina greatly increased and improved. Even more so that the road work and jogging I was doing.
Im not tryna be the best boxer but im tryna learn the art of boxing for self defense, and lift weights so I can have a aesthetic physique. Boxing is mostly and im falling in love with it.
You don't need to lift weights, just do boxing and eat a lot, you need that carbs. I got big and because of that people thought im doing weight lifting.
@@aleidpalentinos1256 What is your current physique like? Im tryna look like a dorito v cut six pack abs type shit boulder shoulders broad back etc sex fiend. Does the boxing help you achieve this? Also what do you mean by "big"?
@@prakhardevnani7844 haha man if thats your goal keep working on it. I would be lying if I didn't say that aesthetics is partially my goal. I just want to be more confident in my own skin.
What about stamina. I went to the gym and I never lift weights. I did all arms and back. I went to my usual training today and I was more tense and didn’t feel the same snap as I usually do. Also I felt more tired and prone to dropping my hands for no reason(I usually don’t). Thank you v much
If you're not an experienced lifter, you will have excessive soreness the first times, it's gonna feel better when your body adapts. Stamina is generally done on a separate occasion
So alot of times i will go to practice, learn the skills, gain some insight, put in some reps. Then i will go grab a bite to eat, head to the gym to workout where i can sit peacefully and lift with my headphones in and kind of meditate and digest what i learned at practice. For me this works great because otherwise i am going home and getting distracted with all the stuff there.
@@realtruth1448i think he is lying because his training plan is ilogical +calisthenics or bodybuilding its the same he gain a good muscle and he still have the speed and power so the mass doesen't matter in boxing
@@MAMYAbdelghani mass does matter in any form of physical sporting Why would tyson lie about his workout routine, also there’s multiple videos online of tyson working out in the 90s/00s, I doubt he just staged all those videos to put up a lie of him doing only calisthenics His training plan is not illogical at all, you obviously don’t know what you’re talking about especially since you said calisthenics and bodybuilding is the same, the term bodybuilding refers to putting on as much mass as possible, too much mass which becomes unhealthy for your body, calisthenics is about becoming flex + strong while only using your bodyweight
@@realtruth1448You don't know what you're talking about Mike Tyson did a lot of weights, do you think he got like that with calisthenics and doing push-ups? He himself denied that meaningless routine of doing 500 push-ups If you have seen the gym where they used to come in Catskill, there are bench press machines, chest pulls, squats, etc., etc.
Paused at 7:32 if no wot ur doin a great one is a superset for shoulders go light say ur 70kg n boxing grap 7.5kg dumbells stand up legs shoulder width appart n do side raises x6/8 then shoulderpress x6/8 then front raise x6/8 all standing then lean forward with arched bk n do rear delts by having dumbells under u leanin forward n pulling bk head up bk arched this gd n do 3 r 4 sets maybe start 5kgs till get technique another few is flys again light as a stretching exersize 15reps x 4sets n one where lye on bench on bk hold a 20kg r 10kg to practice n put at top stomach n keep body n bench put behind head n pull up beware if rotater cuff r shoulder issues but bring dumbell to floor n holdin it way palm n it vertical like a throw in on ur bk lol check way gym its a swimmers exersize n finally lol c one arm a call them saws or ppl call em pull starts put right knee on bench n put left leg bk n use left arm to pull up heavy a dumbell u can n get 6 to 10 reps this only heavy lift aids me as boxer as one mussle ur lat u do this heavy as u can n aids punching power outwith lifts use imovible object like a wall way glove get into ur best technique way 1nch n press hard hold it 10 secs change hand then find corner n get low n ur foot hip everybody part using the wall aids ur posisitioning n wen feels right drive power again change n try find same for uppercut av used a fence way wraps n wooly gloves lol minds boxers best tool
I have the feeling that the content you put is good but I cannot take advantage of it because I am not resident English and it is in colloquial English that I do not understand well, I would like you to explain it in a more understandable way for someone like me who learned English but not dominates it 100%
2:21 in av weigh trained am 37yrs took up boxin watched 2:21 n new scottish sub am long enuff n educated to no this so far but great shit fast twitch mussle fibres a was gonni say u said it wise man said learn from listening not talking ats typing here bye thanks
3:41 the force part of that curve is also important like when it comes to vertical jumping the the force part increese the vertical jump hight idk how but it does
And strength is definitely more important in grappling than striking martial arts, even though BJJ says “oh strength doesn’t matter”, someone with only 2 years of BJJ experience who lifts 400lbs in all the compound lifts vs someone with 4 years of experience and doesn’t lift at all or even calisthenics is gonna have an rough time. Wrestlers typically make minced meat out of BJJ guys because BJJ guys typically don’t lift.
This is a very good video, much better than I expected. To this day trainers are divided on this. Old timers like Angelo Dundee were totally against lifting claiming that it causes muscle tightness and will slow you down a bit. Mike Tyson did not do any lifting until he got out of prison which would be about age 30. He later said that after one of his fights, I forgot which, he definitly felt the weight training caused him to loose flexibility and speed and he gave it up. Before the fight he said it was the heaviest he ever weighed in for a fight (up until that time) but he thought he was very fit. After the fight he said he was wrong about that. Personally I don't know why someone was strong and as thick as Tyson would need strength training.
Functional strength training is where the money is it. Look up Mark Rippetoe. This kind of discussion takes place only in martial arts or martial sports. Everyone else has reckognized until now that a weak muscle isn't faster than a strong muscle. Usain Bolt was deadlifting north of 600 at his peak. I know of 18 yo track and field female highschool sprinters deadlifting 400. You take a sprinter that squats diddley and bring him up to 400lbs, his time at 100 meters improves for one second. We see this all the time. I boxed for eight years and now i am a strength coach, i wish i knew back than what i know now about strength training.
You can lift weights to gain strength, so it’s a most definitely *YES* you can lift weights but it’s not a body building sport so don’t bulk up but definitely workout for superman strength. #Facts
Boxers should concentrate on power and speed,not aesthetics or mass .You should give good concentration and care while doing shoulder exercises, or else end up in severe injury that can end your career,lift only lift-able weights with some sort of easiness. also explosive workout will give you explosive power,use light waits to get maximum speed imo. Lateral rises should be done carefully it can damage your shoulder,I prefer cables over dumbbells for that ?Any opinion please let me know down below.
My boxing trainer told me that KOs come at the right moment with the right technique. They are powerful because the technique is correct. That’s how boxers, even when tired from many rounds can still deliver a ko punch
lifting weight will not make you lack of mobility and strength and the mass too you have for exemple george foreman. evander holyfield. .lennox lewis .francis ngannou this all have a mass but this not effect in the ring so i will say yes the boxers should lift
I started lifting like 4-5 times a week in hopes of adding durability in my boxing because it's always my problem. I also wanted to add muscles/weight so I wouldn't be underweight anymore. Within a month I added 10lbs of muscle but still not enough for me to look healthy.
Literally no one adds 10lbs of muscle in a month. You'd be lucky to achieve that in a year. The reason you don't think your physique has improved much is because of that weight is added fat and water.
@@TheKiltedGerman Yeah and I just did. I started skinny with 130lbs with height of 5'11 when I started lifting weights and also started eating lots of protein with supplements of mass gainer. And here I am in 140lbs with visible added muscles from my whole body. I never looked muscular like this my whole life.
@@kenoheretv9094 congrats. But, then you didn't add 10lbs of muscle. That isn't how muscle gain works. No one just adds 10lbs in a month, even with with newbie gains. You added a 10lbs mixture of muscle, water, and fat. That's how it works. Adding water to muscle expands it. That's why you look so much more muscular, especially since you had nothing on your frame to begin with. 10lbs of lean muscle with newbie gains is a feat to achieve in a year even for the genetically gifted. You added water, especially with those supplements. That's how they work. Aside from creatine, they're also mostly useless. You don't know how muscle growth works. Again congratulations on the physiche change. But, be realistic about what you've built. When you have nothing on you, any improvement looks massive. So keep it up, and you'll eventually really add 10lbs of lean mass.
I think that achieving a muscle mass that is ideal to the height of the boxer is what should be done. For example in my case 1m.75 cm i am 70kg, that is the ideal muscle mass that i need and then one should workout on a calorie deficit (of at least some 400 or 300 kcal) on that weight to try to keep as sharp and lean as possible in terms of strenghth and mass. Or that is what i personally try to do.
So what type of lifting should boxers do? Becuase I usually do 45 min of the gym lifting weights like a chest day or back or something like that. Then later on in the day I do boxing 30-45 min of a run usually 3 miles or more and for an hour and a half I do boxing training. Is there anything I should or shouldn’t be doing?
Should do speed work for example kettlebell swing clean jerk obviously pull ups push ups bar dips squat plus shoulder dumbell press together shadow boxing with resistance band or small dumbell like one kg or 2kg with very less rest time these appropriate workout for boxer what my experiance says regarding boxing workout
thanks alot they was very help full im new to the boxing i been doing body bulding not liftting a lot hevay wheight i like to have dry body and be fast with punches but im still new i have to work on it alot more
Weightlifting when it doesn’t include a calisthenics movement can make you stiff & slow, if you’re a martial artist only weight lifting that you should do is overhead press & dumbbell curls & deadlift, anything else will make you stiff & slow Weighted pushups are good Weighted dips are good Weighted squats are good(dumbbell Bulgarian split Squats are amazing) Things of that nature As a martial artist you do not want overly big muscles, for example mike tyson is a freak of nature, he got that big from pure calisthenics, he was doing thousands of squats and things of that nature, he was 5’10 220 pounds of muscle, complete oddball, the majority of martial artists will never achieve such things, realistically someone of the stature of 5’10 you should weight at maximum 190 pounds from muscle gained of calisthenics, but you must remember you have to balance your exercise with your martial arts training, mike tyson was a professional boxer, he had everyday to become better, some people may have 3 or 4 days to train
thank you for all of these informations, as an old boxer how much time should be to get my physical condition again after 15 years of cutting out kickboxing training " i was a profitionnel kick boxing in the national team"
In a sport where being bigger, stronger, and faster ,and more explosive than your opponent is important you'd have to be a moron to think lifting weights is bad for boxing.
The issue has more to do with power of the punch. Lifting is an issue because it shortens the fibers in the joints. Snap is what you want in your punches. This snap comes from loose long fibers in the joints. Squatting is fine or hip and abs are fine to workout. But if you are pressing or curling or lifting with the arms then you will struggle. In the gym we call these punches that are thrown with shorter fibers pushing your punches.
Well they may but this is what the great light weight champion Sean O' Grady describe the process years ago. I train fighters now and I am just starting out and I teach power very well I do not allow my fighters to use any weights and push ups are off the shelf. The goal is to keep the shoulders and the elbows as loose as possible. Squats? yes as long as those squats don't put weight on my fighter. We only squat once a week and we focus on isometric holds instead of dynamic reps. Ab work also but punching is the key. Weights are used in shadow boxing and my newest and most dedicated fighter is already hitting so hard that he has had to brace his hands at night when he sleeps from the force of his punches. We havent even started doing bag work yet that is on the hand mitts only. In fact hand pain is the limiting factor so we are doing some forearm work and some hand strengthening work to lessen the problem of pain and hand injuries. My fighter will be one of the hardest punchers in the world in just a few years. The key is snap and mobility. He has a huge advantage though and that is that he could pass as being "double jointed" or extremely flexible.
My other two fighters punch extremely hard also and one of them hit 950 on a punching machine. He does not have the time to put into the training as my newest fighter but I promise you that heavy lifting is not great for boxing.
@@robertrawlinsii9372 ok, but how many world class knockout artists has he trained? i only hear lightweight. Sure When you're lightweight. Your weight is out of the question. I want to fight at light heavyweight to heavyweight though which requires me to gain 17kg of muscle. Also 950 isn't that impressive there's a 19 year old here on youtube who does Bodybuilding lmao, but he lifts heavy too, and he's got 999 on the machine guy used to do boxing too.
This is gold. I used to lift and my body was pretty cut. I stopped lifting and put 100%
in the boxing training and Im not as cut or muscular looking but I feel much more speed, power and stamina in my boxing.
Well hé did not tell you to stop lefting weight , hé actually Said that weight lefting Is a way to get your speeed,agility,strengh improved.
Having boxed for a year or so I started going to a personal trainer because I felt I was plateauing with the purely bodyweight exercises I was doing at boxing. Bringing in some resistance training specific to building power, speed and balance has really helped me break through this and improved my boxing!
I’d say yes to strength training, but train for movement speed as well by using lighter weights and stretching.
@Cross block777 yes
Lighter weights don't make you faster, only more endurant. Just saying. A weaker muscle isn't faster than a strong muscle, and strong you get with them heavy weights
This is why noobs should not be in charge of any of their strength and conditioning
This is an excellent breakdown. In boxing, power and speed are generated through compound movements, not a single muscle group, and people who prioritise one muscle at the expense of all the muscles involved in boxing will *always* suffer because of it.
It's a common misconception that the power, e.g., of a hook is generated from the biceps. It actually comes the transfer of weight from one side of the body to the other: a transfer that requires a solid stance (ankles, calves, and quads), an iron core (glutes and abs), and a mobile torso (lats, traps, delts, and pecs). The arms are the delivery mechanism of the punch, not its engine, and to prioritise one muscle on them makes about as much sense as buying a set of racing tires for your 1.0 Toyota Aygo in the hope that it will go faster. Your car may *look* like it is quicker, but it isn't: the increase in the width of your tyres requires more energy (or torque) from your engine to turn and that means you drive slower, not faster. Having oversized biceps, by the same token, actually inhibits the transfer of weight from body to fist and makes you hit softer, not harder.
This is why bodybuilders can't punch for shit. They may weigh 250lbs and be as wide as a proverbial brick shithouse, but a heavy-handed welterweight who walks around at 150lbs and has good fundamentals and enough training under his belt will hit *much* harder. Moral of the story: functionality, not aesthetics, is what counts in the ring.
I wish they’d abolish weight classes in the ring.
Obviously size and strength are almost all that matters. I can’t believe we’re letting 150 lbs men think they can fight. The average woman is 170 lbs
Weight classes exist in the ring (and cage) for those who are *trained fighters*. They count for little elsewhere for two reasons:
1. You don't need to be 250lbs to generate enough force to knock someone out with a single punch.
2. You can be 150lb and take someone down and choke them out. In fact, you can be even lighter than that. Go pick a fight with Demetrius Johnson and see what happens you. All the 'mass' in the world won't save you. @@soonahero
@@soonahero
Hahaha. How much do you weigh?
@@Bom-pff 280
@@soonahero
Ah, an obesian..😂
you dont have to do bodybuilding, you can train your muscles on density and explosiveness and you won´t gain a whole lot of mass
*for those saying boxing made them skinny and they don't like it. eat more.
This is the best answer. Olympic weightlifters can be thin as a bean pole, yet snatch 315lbs like nothing.
@@0xp556 so, I started boxing in October. Before then I was buff (and of course had more fat on me) now that I box, I feel so skinny, you can’t see my muscles through my shirt like you could before. I want to add weightlifting so that I can get back to that point, is that a bad idea?
@@epicipodmodz more muscles require more blood rich oxygen. Just be aware of the trade off.
@@epicipodmodz be aware your weight will make you work harder in boxing, so if ur willing to work harder, go for it
Is it still possible to gain mass while training
This video is amazing..... No other content on TH-cam can be compared to this. Specific yet understable..
At the muscles they are using, usually the inside muscles rather than outside muscles.
You can gain mass anyway since it is used fir generating power.
There is no question about it. All boxers should incorporate other forms of training into their workouts.
Thank you so so much, this is golden nuanced content that was much much needed. Beautifully executed. Could you please make a video on bodybuilders who like to box but would not want to harm their gains. Or normal people who want aesthetic hypertrophy but also want to learn boxing without any muscle loss (basically strength, skills, technique over conditioning and endurance)
Just go for it.. learn to box and try the best. You won't be as good but who cares you aren't going to compete anyway.
@@azn_1050 This is my attitude. We have to do cardio anyways, so why not make it something fun that could have a practical purpose in life?
@@Wayf4rerbodybuilding is cardio
good video, don't agree with the bodybuilder's focus only on isolated movements, it mainly depends on your lifting program, most common cases a program will be 70%-80% compound and the remainder isolated.
Hope this helps my fellow commenters
Having a good basic fitness and decent muscle mass is necessary in fight sports, ESPECIALLY when you age. I'll turn 30 soon, and constantly doing 12 rounds of bagwork/pads and/or sparring 3-4 times a week gets harder. Knees, neck, ribs and joints start to hurt like hell and you feel the need to maybe strengthen your muscles by doing isolation lifts such as biceps curls (I do them every now and then, maybe once every 14 days). That being said you must decide what you want to devellop and train specific skills, movements and use weight training to your advantage (resistance bands are awesome to have a strong and snappy liver shot for instance, you could couple them with standing cable chest crosses .)
Every single video feeds my brain with a lot of value. Many thanx for your efforts.
Personal takeaway:
-Minimize weight lifting to once a week until you have mastered boxing fundamentals.
-lifting should be purposeful. To strengthen any weaknesses in your boxing skills.
-primary goal of lifting should be to increase power, speed, and agility.
Great stuff man! I have really been trying to find the answer to this question and you make the most sense!
this is perfect for explaining the question in every way, people need to watch this video!
Excellent and informative video with a no bs approach. Love it!
💯 ... Explosive weight trainings are good ... But also depends on boxing style too... Outboxers, in boxers, punchers and counter boxers... Among these the In Boxers need powerlifters kind of weight training similar to 400M Sprinters
I train like a bodybuilder with other training styles but I do a lot of cardio and movements to maintain speed and agility while gaining strength and power
EXCELLENT series. Please continue and thank you.
didnt expect such a quality video! What if im underweight and want to gain some muscle? Could you do a plan on that boxing-specific?👍🏽
High rep squats have been putting weight on athletes while preserving athleticism since the dawn of modern sport. It hurts..... a lot if you do it right but it makes you big and athletic. Sets of 20-30 3-5 sets.
I do high repeats for legs min 3x10 . For upper body 6 repeat high load , 8 repeat mideum load and speed , 10 repeat fast and low load . But i am familiar with bodybuilding and swimming since ima kid , my gain was good so far
Excellent overview sir, all wisdom spoken here.
I use the following formula: boxing skills first (90% for beginners, 70% more advanced), calisthenics second (10% -20%) and variations of strength training for more advanced boxers (10%). Strong people are so common they might as well grow on trees, skilled boxers are diamonds, they're hard, made under compression over along period of time and they are rare.
Your videos are just amazing. Thank you. They've helped me so much
this cannel is going to be huge one day
Don't go to high in volume because you wont get optimal strength and power, don't go to high in weight because it ups the risk and fatigue for your boxing training, 5-8 reps 3-5 sets 2-3 times a week.
Thanks the was a good break down
Yeah makes sense. Some people just built to power punch. And they don't always have big bulky muscles. Good piece of advice (I think), never, never underestimate your adversary, especially in a street fight
Former boxer and now strength coach here. That is pretty good advice, and about the same what i do with my guys. I do actually less with them. 3 sets with 5 reps two times a week.
Hush please 🤣
The most important boxing attributes are experience, technique, footwork, conditioning, endurance and stamina. Adding weights will help after you gain those things first and only lift once a week on a recovery rest day. Lighter weights like 5 to 20 lb free weight that reinforce the fundamentals.
Every boxer should experiment with it. If it’s done sports specific then how could gaining more muscle and strength be a bad thing? The one thing I noticed once I started weightlifting was my muscle endurance and even overall stamina greatly increased and improved. Even more so that the road work and jogging I was doing.
Im not tryna be the best boxer but im tryna learn the art of boxing for self defense, and lift weights so I can have a aesthetic physique. Boxing is mostly and im falling in love with it.
You don't need to lift weights, just do boxing and eat a lot, you need that carbs. I got big and because of that people thought im doing weight lifting.
@@aleidpalentinos1256 What is your current physique like? Im tryna look like a dorito v cut six pack abs type shit boulder shoulders broad back etc sex fiend. Does the boxing help you achieve this? Also what do you mean by "big"?
@@karlos.3811 I do pull-ups so I am kinda getting that v shape
@@prakhardevnani7844 haha man if thats your goal keep working on it. I would be lying if I didn't say that aesthetics is partially my goal. I just want to be more confident in my own skin.
@@karlos.3811 boxing will not help you gain any size only resistance training like lifting weights or calisthenics but you can do both if you like
I have been training boxing for 4 months now and lift weights (small) simultaneously. It is actually helping me in terms of power.
Very nice breakdown! Education is key!Excellent! Thanks
lifting weights is a must in MMA training
This is one of the great explanations and recommendations for boxing ! Great job bro
6:11 that was a great perspective and reshaped my thought process, thank you
What about stamina. I went to the gym and I never lift weights. I did all arms and back. I went to my usual training today and I was more tense and didn’t feel the same snap as I usually do. Also I felt more tired and prone to dropping my hands for no reason(I usually don’t). Thank you v much
If you're not an experienced lifter, you will have excessive soreness the first times, it's gonna feel better when your body adapts. Stamina is generally done on a separate occasion
Eat more and take longer break between sessions like 10 hours or so
this one deserves a follow
Boxers should do resistance bands exercises.
Link a video to what type of excersises or drop a couple names. Appreciate the insight
So alot of times i will go to practice, learn the skills, gain some insight, put in some reps. Then i will go grab a bite to eat, head to the gym to workout where i can sit peacefully and lift with my headphones in and kind of meditate and digest what i learned at practice. For me this works great because otherwise i am going home and getting distracted with all the stuff there.
George foreman is very strong but lacks speed but mike Tyson had speed, power both.Ali has only speed but scary endurance
I mean it matches the way they box, George Foreman is a slugger.
Mike tyson did calisthenics
@@realtruth1448i think he is lying because his training plan is ilogical +calisthenics or bodybuilding its the same he gain a good muscle and he still have the speed and power so the mass doesen't matter in boxing
@@MAMYAbdelghani mass does matter in any form of physical sporting
Why would tyson lie about his workout routine, also there’s multiple videos online of tyson working out in the 90s/00s, I doubt he just staged all those videos to put up a lie of him doing only calisthenics
His training plan is not illogical at all, you obviously don’t know what you’re talking about especially since you said calisthenics and bodybuilding is the same, the term bodybuilding refers to putting on as much mass as possible, too much mass which becomes unhealthy for your body, calisthenics is about becoming flex + strong while only using your bodyweight
@@realtruth1448You don't know what you're talking about Mike Tyson did a lot of weights, do you think he got like that with calisthenics and doing push-ups? He himself denied that meaningless routine of doing 500 push-ups
If you have seen the gym where they used to come in Catskill, there are bench press machines, chest pulls, squats, etc., etc.
Excellent video!
DAMN this video just given me a whole lot of sense thank you very much
This is very well thought. Thank you
Paused at 7:32 if no wot ur doin a great one is a superset for shoulders go light say ur 70kg n boxing grap 7.5kg dumbells stand up legs shoulder width appart n do side raises x6/8 then shoulderpress x6/8 then front raise x6/8 all standing then lean forward with arched bk n do rear delts by having dumbells under u leanin forward n pulling bk head up bk arched this gd n do 3 r 4 sets maybe start 5kgs till get technique another few is flys again light as a stretching exersize 15reps x 4sets n one where lye on bench on bk hold a 20kg r 10kg to practice n put at top stomach n keep body n bench put behind head n pull up beware if rotater cuff r shoulder issues but bring dumbell to floor n holdin it way palm n it vertical like a throw in on ur bk lol check way gym its a swimmers exersize n finally lol c one arm a call them saws or ppl call em pull starts put right knee on bench n put left leg bk n use left arm to pull up heavy a dumbell u can n get 6 to 10 reps this only heavy lift aids me as boxer as one mussle ur lat u do this heavy as u can n aids punching power outwith lifts use imovible object like a wall way glove get into ur best technique way 1nch n press hard hold it 10 secs change hand then find corner n get low n ur foot hip everybody part using the wall aids ur posisitioning n wen feels right drive power again change n try find same for uppercut av used a fence way wraps n wooly gloves lol minds boxers best tool
I have the feeling that the content you put is good but I cannot take advantage of it because I am not resident English and it is in colloquial English that I do not understand well, I would like you to explain it in a more understandable way for someone like me who learned English but not dominates it 100%
Best channel.on TH-cam on boxing strength and conditioning.
2:21 in av weigh trained am 37yrs took up boxin watched 2:21 n new scottish sub am long enuff n educated to no this so far but great shit fast twitch mussle fibres a was gonni say u said it wise man said learn from listening not talking ats typing here bye thanks
3:41 the force part of that curve is also important like when it comes to vertical jumping the the force part increese the vertical jump hight idk how but it does
What an indepth amazing vid!!! Thanks brother 100% facts.
I’ve always been stuck between following a full body weight lifting or push pull leg routine and boxing. Any comments?
Push pull legs is better
for me better is full body weight 2 times a week
Great points!
Beterbiev lifts. Its often ignored that all boxers engage in resistance training. Its called a heavy bag
There always has to be a balance. What use are those muscles when you cannot defend yourself
I think it depends on your weightclass. Heavyweights usually are pretty build.
Powerlifting helped my boxing speed tremendously
And strength is definitely more important in grappling than striking martial arts, even though BJJ says “oh strength doesn’t matter”, someone with only 2 years of BJJ experience who lifts 400lbs in all the compound lifts vs someone with 4 years of experience and doesn’t lift at all or even calisthenics is gonna have an rough time. Wrestlers typically make minced meat out of BJJ guys because BJJ guys typically don’t lift.
This is a very good video, much better than I expected. To this day trainers are divided on this. Old timers like Angelo Dundee were totally against lifting claiming that it causes muscle tightness and will slow you down a bit. Mike Tyson did not do any lifting until he got out of prison which would be about age 30. He later said that after one of his fights, I forgot which, he definitly felt the weight training caused him to loose flexibility and speed and he gave it up. Before the fight he said it was the heaviest he ever weighed in for a fight (up until that time) but he thought he was very fit. After the fight he said he was wrong about that. Personally I don't know why someone was strong and as thick as Tyson would need strength training.
Functional strength training is where the money is it. Look up Mark Rippetoe. This kind of discussion takes place only in martial arts or martial sports. Everyone else has reckognized until now that a weak muscle isn't faster than a strong muscle. Usain Bolt was deadlifting north of 600 at his peak. I know of 18 yo track and field female highschool sprinters deadlifting 400. You take a sprinter that squats diddley and bring him up to 400lbs, his time at 100 meters improves for one second. We see this all the time. I boxed for eight years and now i am a strength coach, i wish i knew back than what i know now about strength training.
You can lift weights to gain strength, so it’s a most definitely *YES* you can lift weights but it’s not a body building sport so don’t bulk up but definitely workout for superman strength. #Facts
Great video!!
i do powerlifting training, some resistance training, and calisthenics. most of my reps are explosive and medium speed.
Great video learnt alot
Your connected to my 808 canz glo speaker with the volume maxed out. Good video but the audio needs to be much higher
Update: I literally just brought my speaker almost entirely to my ear to hear something you were saying
Definitely will be a lot fast and smoother, stamina will be over the roof
Boxers should concentrate on power and speed,not aesthetics or mass .You should give good concentration and care while doing shoulder exercises, or else end up in severe injury that can end your career,lift only lift-able weights with some sort of easiness. also explosive workout will give you explosive power,use light waits to get maximum speed imo. Lateral rises should be done carefully it can damage your shoulder,I prefer cables over dumbbells for that ?Any opinion please let me know down below.
ok but if you want to go up weight classes you have to lift for mass. Question is best way to do it low reps high weight? or low weight high reps
@@coachingconfidant2785 lifting doesn't gain you calories it burns them
My boxing trainer told me that KOs come at the right moment with the right technique. They are powerful because the technique is correct. That’s how boxers, even when tired from many rounds can still deliver a ko punch
Thank you! Great video
I do the 3 compound lifts, pull ups, dips, kettlebells, and crunches. Nothing more than that.
Routine sounds good, but you don't need the crunches. I'd say maybe some kind of rotational movement for the abs would be more boxing specific.
What percentage of a boxers 1RM do they lift? I've heard 40 to 65% of your 1RM and 70 to 85%.
lifting weight will not make you lack of mobility and strength and the mass too you have for exemple george foreman. evander holyfield. .lennox lewis .francis ngannou this all have a mass but this not effect in the ring so i will say yes the boxers should lift
You are a bloody legend
I started lifting like 4-5 times a week in hopes of adding durability in my boxing because it's always my problem. I also wanted to add muscles/weight so I wouldn't be underweight anymore. Within a month I added 10lbs of muscle but still not enough for me to look healthy.
Literally no one adds 10lbs of muscle in a month. You'd be lucky to achieve that in a year. The reason you don't think your physique has improved much is because of that weight is added fat and water.
@@TheKiltedGerman Yeah and I just did. I started skinny with 130lbs with height of 5'11 when I started lifting weights and also started eating lots of protein with supplements of mass gainer. And here I am in 140lbs with visible added muscles from my whole body. I never looked muscular like this my whole life.
@@kenoheretv9094 congrats. But, then you didn't add 10lbs of muscle. That isn't how muscle gain works. No one just adds 10lbs in a month, even with with newbie gains. You added a 10lbs mixture of muscle, water, and fat. That's how it works. Adding water to muscle expands it. That's why you look so much more muscular, especially since you had nothing on your frame to begin with. 10lbs of lean muscle with newbie gains is a feat to achieve in a year even for the genetically gifted.
You added water, especially with those supplements. That's how they work. Aside from creatine, they're also mostly useless. You don't know how muscle growth works. Again congratulations on the physiche change. But, be realistic about what you've built. When you have nothing on you, any improvement looks massive. So keep it up, and you'll eventually really add 10lbs of lean mass.
I get it basically to not have your boxing affected with weights don't train like a bodybuilder ✅
I think that achieving a muscle mass that is ideal to the height of the boxer is what should be done. For example in my case 1m.75 cm i am 70kg, that is the ideal muscle mass that i need and then one should workout on a calorie deficit (of at least some 400 or 300 kcal) on that weight to try to keep as sharp and lean as possible in terms of strenghth and mass. Or that is what i personally try to do.
its all about balance. it can help but if you over do it then u get slow
No way I'm gonna sacrifice lifting. Guess boxing is not for me.
So what type of lifting should boxers do? Becuase I usually do 45 min of the gym lifting weights like a chest day or back or something like that. Then later on in the day I do boxing 30-45 min of a run usually 3 miles or more and for an hour and a half I do boxing training. Is there anything I should or shouldn’t be doing?
Should do speed work for example kettlebell swing clean jerk obviously pull ups push ups bar dips squat plus shoulder dumbell press together shadow boxing with resistance band or small dumbell like one kg or 2kg with very less rest time these appropriate workout for boxer what my experiance says regarding boxing workout
thanks alot they was very help full im new to the boxing i been doing body bulding not liftting a lot hevay wheight i like to have dry body and be fast with punches but im still new i have to work on it alot more
What about Olympic weightlifting? It consists power and speeding.
Wouldn't the variables depends on repetition, set, pounds and days per week?
The answer is yes - end of story. But how - is a completely different tale.
Taking that plenty of the best never lifted weights while training. I would say no, but if your looking for power maybe should. Tho it isn’t needed
Hey I came back in this video but lifting heavy ass weights can really help a boxer cus lifting heavy ass weights and boxing are perfect 💪 🥊
How will this specific lif benefit me as a boxer?... that's an amazing question
Weightlifting when it doesn’t include a calisthenics movement can make you stiff & slow, if you’re a martial artist only weight lifting that you should do is overhead press & dumbbell curls & deadlift, anything else will make you stiff & slow
Weighted pushups are good
Weighted dips are good
Weighted squats are good(dumbbell Bulgarian split Squats are amazing)
Things of that nature
As a martial artist you do not want overly big muscles, for example mike tyson is a freak of nature, he got that big from pure calisthenics, he was doing thousands of squats and things of that nature, he was 5’10 220 pounds of muscle, complete oddball, the majority of martial artists will never achieve such things, realistically someone of the stature of 5’10 you should weight at maximum 190 pounds from muscle gained of calisthenics, but you must remember you have to balance your exercise with your martial arts training, mike tyson was a professional boxer, he had everyday to become better, some people may have 3 or 4 days to train
Well explained bro
Resounding, yes.
u should if u want be bigger guy and fight heavier dudes thats how it works u think tyson didnt lift weights? otherwise he would be alot smaller
Must !
Next great Video 👍👍👍Make something for throwers (discus) please
Evander did so why not
One could never go wrong with power deadlifts. two reps or one max rep at a time.
Even bodybuilders will benefit from this and MOST atheletes.
Even without any weight training, boxers look much bodybuilders.
thank you for all of these informations, as an old boxer how much time should be to get my physical condition again after 15 years of cutting out kickboxing training " i was a profitionnel kick boxing in the national team"
Interesting video. ❤
Hold on I am doing weighted push ups brotga
Punching Power is like a Nuclear Warhead, without a delivery system its not worth anything
Bench Press, Squat, Deadlift, Overhead Press, & Shrugs all good for boxing but not needed
Bench press can make you punch slower
@@realtruth1448 How??
@@legamaxx2752 because your muscles get big & stiff
they dont lol just watch the video @@realtruth1448
Can you meke a video Powerlifting and boxsing ?
I’m boxer B, how would I be able to train strength what exercises should I do?
Explosive power exercises like explosive pushups squats all core and ab exercises are good aswell
i lack so much stamina not power or speed
great video
How about using resistance bands instead of weights is it still bad?
In a sport where being bigger, stronger, and faster ,and more explosive than your opponent is important you'd have to be a moron to think lifting weights is bad for boxing.
What if I want to know how to fight but also look strong? Can I mix bodybuilding and lifting weights?
If you're not competing you can do whatever you want.
The issue has more to do with power of the punch. Lifting is an issue because it shortens the fibers in the joints. Snap is what you want in your punches. This snap comes from loose long fibers in the joints. Squatting is fine or hip and abs are fine to workout. But if you are pressing or curling or lifting with the arms then you will struggle. In the gym we call these punches that are thrown with shorter fibers pushing your punches.
what about calisthenics then doesnt it do the same thing
and i'm pretty sure bigger muscles are longer not shorter
Well they may but this is what the great light weight champion Sean O' Grady describe the process years ago. I train fighters now and I am just starting out and I teach power very well I do not allow my fighters to use any weights and push ups are off the shelf. The goal is to keep the shoulders and the elbows as loose as possible. Squats? yes as long as those squats don't put weight on my fighter. We only squat once a week and we focus on isometric holds instead of dynamic reps. Ab work also but punching is the key. Weights are used in shadow boxing and my newest and most dedicated fighter is already hitting so hard that he has had to brace his hands at night when he sleeps from the force of his punches. We havent even started doing bag work yet that is on the hand mitts only. In fact hand pain is the limiting factor so we are doing some forearm work and some hand strengthening work to lessen the problem of pain and hand injuries. My fighter will be one of the hardest punchers in the world in just a few years. The key is snap and mobility. He has a huge advantage though and that is that he could pass as being "double jointed" or extremely flexible.
My other two fighters punch extremely hard also and one of them hit 950 on a punching machine. He does not have the time to put into the training as my newest fighter but I promise you that heavy lifting is not great for boxing.
@@robertrawlinsii9372 ok, but how many world class knockout artists has he trained? i only hear lightweight. Sure When you're lightweight. Your weight is out of the question. I want to fight at light heavyweight to heavyweight though which requires me to gain 17kg of muscle. Also 950 isn't that impressive there's a 19 year old here on youtube who does Bodybuilding lmao, but he lifts heavy too, and he's got 999 on the machine guy used to do boxing too.