A question for boxers regarding weight lifting...

I started boxing again after some time and I noticed that my punches are stiff rather than relaxed as they were before my break.Could it be that lifting heavy on the bench press made my punches that way and if that's the case could you share some tips about how to work out in the gym if you want to box ?

Thanks

 

Well everyones different..What worked for me was a regular weight lifting routine just doing my sets 10,10,10 with about a minute rest. that or 8,8,12. Also a lot of stretching and staying flexible will help. I did a lot of exercises that crossed each other (ex: biceps, back)

 

Stick to bodyweight stuff

 

I thought of that as well but that would greatly diminish my wrestling strength wouldn't you agree ?

 

Hehe being a strict boxer now with a year of BJJ and HS varsity wrestling under my belt I would say stick to trying to do more reps and up the weight. One week your doing lets say 8,8,8 135, next week up it to 10,10,10 till you hit 12's then add more weight.

 

Lifting doesn't make you stiff. Taking a break from training might, though.

 

Why...? Lower reps are much better for overall strength.

 

When i lifted and boxed i felt stiffer at the time, but if i stopped lifting for a week i was fine again, no long term problems, just tierdness. That said, your probably just not as relaxed as you were

 

I will try that.Thank you.

 

I lift really heavy.I think it's pretty safe to say that it made me stiff.

 

I wouldnt. Check out the FAQ in the s&c section. It has much better programs. Dont do a bodybuilding 3 day split, do a program based on what you need. If you need strength, do a power-lifting one like in the faq.

 

I am currently doing my own made program that's focused on doing the first exercise for strength with 5,3,2,1 reps and after that I am doing super sets without taking brakes.It's really good but doing 380 on the bench really made me stiff in my opinion.

I will check out the FAQ,thank you.

 

I think it's pretty safe to say that that's only your opinion, and that, based on the available science, your break from boxing training is what made you feel less comfortable boxing.

Or, as your last post indicated, you might just be doing a lifting program with no rhyme or reason to it. How much do you bench?

Edit: Just saw, 380. How long have you lifted 380?

 

what weight class are you in? with a bench of 380 i shouldnt think you need any more strength if your goals are boxing, not power lifting

 

I found it kind of cross trains good for MMA. I was a very weak grappler when I started I was excellent in guard on bottom hard to pass and slick sweeps...but I was always on bottom, like it just became a habit I even started just pulling guard instead of working for top. Then I got top once after about 3 weeks of lifting and got the back like nothing. Started RNC'ing people left and right..I went from the guy who got triangl'd by the brand new belts to having a no fail go to move/sweep.


I found doing this helped me 2 ways

It kept my muscle endurance high while also keeping my strength mildly high, and the 1 minute rest let you really get in there and tear it up so you get the most out of it. IMO now this is just what worked for me but the outcome of that method was my punches were explosive and crisp (I was always a bag/run only boxer before weights) and my grappling had a few perks too I felt more in control (I was bullied on the mat for about 5 months ). Once I started peeking in weights I noticed I could really lay some power down, not slamming but just using force to get a position sloppily lol.


I hope that was coherent and on point, it's my bed time and I took an ambien about an hour ago and im seein stuff everywhere. Tellin it wait till im done with this post.

 

Well, hypertrophy based programs arent useless. The increase in sarcoplasmic fluid can help endurance. I would still say doing a program that has Squats, Deadlifts, Bench and Rows as the core movements is better. Do them in a scheme similar to 5/3/1 and use assistance work for hypertrophy.

OP what is it you want to accomplish with liftining?

 

You came back after a break. Of course you feel stiff.


Also, I hope the bench press isn't somehow the cornerstone of your weightlifting if your primary goal is martial arts relevant strength.

 

I weigh from 240-250 pounds,depending on the season.I am currently 250 pounds heavy.I can lift 380 for quite some time now,it's been a few years,I am 24 now.I am not trying to get ahead in terms of power lifting I just want to persevere my strength and get conditioning and get more whip like punches rather than these pushing like punches.

 

No it's actually my weak spot because I have long arms.Squat and dead lift - that's my area.

 

Well, I think that indicates that your program is inefficient, and could be making you feel stiff for that reason. If you've been lifting the same weight for years now, then you're not progressing in terms of strength.