60% of max for strenght and conditioning in boxing

[mmafan no?]

We do this drill for the lenght of every summer. Taking 60% of the maximum for each device in the gym, and repeating that circle of moves 3 times. Our coach has probably done this for about 50 years, so I was wondering about the different training regiments you guys have apart from the usual sparing, bag, mits etc. in boxing? How do you train stamina(not meaning running, duh) and boxing related strenght? What system does your coach/team use?

[mmafan no?]

Hey dudes, some insight on other options would be much appreciated.

[paolo27th]

If you want to hit the weights you`d rather do a squat-pull-push type of workout. Doing random exercises on a random set of machines is hardly going to do anything for you.

[lukewall]

Weight training can be very beneficial for a fighter but some trainers stay away from weights completely. I do weight training, but I don't do 3 sets 8 reps like a bodybuilder.

I use weight training as part of my conditioning program. One of the methods I use is called pyramids. You use a moderate amount of weight and do reps for 15 secs, then 15 sec rest. Then 30 sec and 30 sec rest. Work my way up to a minute and a minute of rest and that's 1 cycle. I usually do 5 cycles and finish with a 3 min round. I usually do 6 exercises, 3 pushing motions and 3 pulling motions. It really builds muscular endurance along with strength as well as throwing in some lactic acid training too.

And that's just for upper body training. I also use pyramids for legs too, like weighted alternating lunges, but I have another arsenal of self torture for legs too. A lot of inexperienced conditioning coaches/trainers might not focus on legs for boxing, but in my opinion legs are the most important thing to train. You know you have a good experienced trainer when they try to kill your legs. Because they know that the legs are the first thing to go in a fight.

[mmafan no?]

Originally Posted by lukewall

Weight training can be very beneficial for a fighter but some trainers stay away from weights completely. I do weight training, but I don't do 3 sets 8 reps like a bodybuilder.

I use weight training as part of my conditioning program. One of the methods I use is called pyramids. You use a moderate amount of weight and do reps for 15 secs, then 15 sec rest. Then 30 sec and 30 sec rest. Work my way up to a minute and a minute of rest and that's 1 cycle. I usually do 5 cycles and finish with a 3 min round. I usually do 6 exercises, 3 pushing motions and 3 pulling motions. It really builds muscular endurance along with strength as well as throwing in some lactic acid training too.

And that's just for upper body training. I also use pyramids for legs too, like weighted alternating lunges, but I have another arsenal of self torture for legs too. A lot of inexperienced conditioning coaches/trainers might not focus on legs for boxing, but in my opinion legs are the most important thing to train. You know you have a good experienced trainer when they try to kill your legs. Because they know that the legs are the first thing to go in a fight.

I guess I have to add detail to the OP more.
Our coach's name is Taisto Tuominen(olympic team member about 50 years ago), who also coached Reima Virtanen(who is also our coach) to get olympic silver in the MW division. Taisto has also coached in former DDR and Sweden, so he's a good coach, just 75 years old, so an outside perspective(s) was what I needed - thanks for this.
Our workout lasts 1,5 hours and starts with worming up exercise, then go to(sorry for teh lack of vocabulary):

1. Titty excercise 10 reps 60% of max
2. upper body for hands 10 reps 60% of max, both lift and push.
3. bench press 10 reps 60% of max
4. pull-ups if we do 3 circles of these excercises: 9, 6, 3(9 the 1st time etc.)
5. upper legs(back and front) push 10 reps of 60% of max via device
6. ankle excercise with weights on shoulders 10 reps 60% of max
7. sit-ups 30, 20, 10(these are also in the worming up part)
8. calves 10 reps 60% of max via device.
9. back excercise on the floor 30, 20, 10.
10. throwing the 10 kilo bar(for weights) 10 times every time and this ends our training.
Sometimes a particular combination depending on the trainer. And we have 1 min to rest after each circle, but none between the excercises(of course when teammates do the same you have to wait).

We have never done the type of training you described, so thanks again for the info.
And even though we do leg excercises, it's more upper body oriented.

[Fytjunkee81]

Truthfully I have never experienced or heard of anything like circuit training to improve the boxer. Core training and utilizing the boxers muscles (which are hard to target while lifting weights) through a standard bag, sparring and shadow boxing routine are pretty legit ways to train. Lukewall has a solid point in regards to the legs and, the neglect that many people seem to have regarding there importance, not to mention that some but not all leg excercises utilize your core as well. 9 years ago I was kickboxing and bodybuilding, the added muscle density killed my A-game as far as efficient movement is concerned. Not that you are bodybuilding but, what I am saying is that there was no added benefit to that muscle. In fact I am twice the fighter now than I was then. I spend alot of time on my legs and center section (ABS) and, not for aesthetics just for performance. All GO no SHOW. To each there own though, what works for one may not work for another. How often do you do these routines per month anyway?

[mmafan no?]

Originally Posted by Fytjunkee81

Truthfully I have never experienced or heard of anything like circuit training to improve the boxer. Core training and utilizing the boxers muscles (which are hard to target while lifting weights) through a standard bag, sparring and shadow boxing routine are pretty legit ways to train. Lukewall has a solid point in regards to the legs and, the neglect that many people seem to have regarding there importance, not to mention that some but not all leg excercises utilize your core as well. 9 years ago I was kickboxing and bodybuilding, the added muscle density killed my A-game as far as efficient movement is concerned. Not that you are bodybuilding but, what I am saying is that there was no added benefit to that muscle. In fact I am twice the fighter now than I was then. I spend alot of time on my legs and center section (ABS) and, not for aesthetics just for performance. All GO no SHOW. To each there own though, what works for one may not work for another. How often do you do these routines per month anyway?

It is NOT a bodybuilding excercise. 60% of max is muscle endurance training. If it was strictly ment for bodybuilding, the would use 80%> and make 3-5 reps with almost maximum. I made this thread because I live in a small city in Northern Finland, where the head boxing coach(name mentioned above) is very old, so I could get some new info. But it's really surprising no one on this thread has done this excercise before, you don't gain a lot of muscle mass from it.
Happy though to see other perspectives, can come to this thread before practise and write it down.

Next summer it will be a decade that we've done it - we only do this for the lenght of the Summer.
In winter(which is about 7 months here) we run 3 times a week 7-8 KM. Practise is 2 times a week and weights are optional. That has been our coaches philosophy since day 1.

[Ron Powell Jr]

Titty exercises eh?

[mmafan no?]

Originally Posted by Ron Powell Jr

Titty exercises eh?

Well as said, body part english vocabulary MIA
I didn't want to write "breast muscles", that's Maria Mutola...

[Fytjunkee81]

I said in my post "Not that you are bodybuilding...". I am aware that those excercises aren't for that purpose. 60% invites unnecessary hypertrophy and 3 times round the gym at 60% will eventually reveal noticable results. Whether or not those are your intentions as you are "Lifting weight"otherwise why would you do it? Muscle density makes you stronger but, might not help in all the aspects in the grander scheme of things. I train too so I am not dogging it, just trying to help.