Strength workout specifically for boxing

[j123]

Oh he drinks plenty of juice alright. Them picograms are so obvious

#whereisusada

 

[Sinister]

Some good stuff there! Core stability, core stability with moving extremities, anteriorly loaded squats, anteriorly loaded lunges, ipsilateral lunges with trunk rotation, lateral lunges and steps for lateral force transmission, same but with added upper body push, powerful triple extension in the jumps, clean variations and jerks. Very relevant exercises and very sports specific.

Who's in charge of your S&C and whats your programming/periodization like?

It's myself and my assistant, he's in a lot of the videos, white dude who is almost always wearing a backwards hat. He was undefeated as an amateur under me, 2 tournament championships. Not major ones, but nothing to overlook. In the Gene Lewis tournament he beat the Arizona State Champion.

Right now we're still experimenting. So we don't really have a rhythm set yet.

 

[Sinister]

Squats

Pull ups

That's all you need for overall strength

Then just focus on boxing

No

 

[I am your real dad]

I don't know anything particular except your major exercises. Maybe your shoulders ( don't injure your rotator) and hit your legs more (they are the first to go)

 

[Sano]

It's myself and my assistant, he's in a lot of the videos, white dude who is almost always wearing a backwards hat. He was undefeated as an amateur under me, 2 tournament championships. Not major ones, but nothing to overlook. In the Gene Lewis tournament he beat the Arizona State Champion.

Right now we're still experimenting. So we don't really have a rhythm set yet.

Looks like you're on the right track.

I program a lot of the same stuff, with a little physical therapy mixed in and some bigger power and velocity blocks.

Ill be keeping an eye out. What feedback have you been getting by the students and can you see it having an effect?

 

[Davem10]

No

Yes

whilst your "athletes" are busy doing all the mumbo jumbo you think of

im improving my boxing skills

squats give me strong legs and a good core, pull up give my back and core, along with punching, everything is well worked and strong

you will realise one day

 

[Bodil]

Yes

whilst your "athletes" are busy doing all the mumbo jumbo you think of

im improving my boxing skills

squats give me strong legs and a good core, pull up give my back and core, along with punching, everything is well worked and strong

you will realise one day

I agree with the minimalist mindset, although I would add a pressing movement, it can be anything really: ring push ups, ring dips, weighted dips, ohp, bench, weighted push ups, etc. If you've got Deadlifts/Trap DL/Squats, Pull Ups/Chin Ups and any form of pressing movement, that's literally all you need in terms of ''strength movements'' for combat sports. Stuff like Face Pulls, GHRs, Back Extensions, etc. are all nice bonuses, but should only be viewed as extra.

 

[Noodles03]

No

Did he forget to include curls in the squat rack?

 

[Sano]

Yes

whilst your "athletes" are busy doing all the mumbo jumbo you think of

im improving my boxing skills

squats give me strong legs and a good core, pull up give my back and core, along with punching, everything is well worked and strong

you will realise one day

I agree with the minimalist mindset, although I would add a pressing movement, it can be anything really: ring push ups, ring dips, weighted dips, ohp, bench, weighted push ups, etc. If you've got Deadlifts/Trap DL/Squats, Pull Ups/Chin Ups and any form of pressing movement, that's literally all you need in terms of ''strength movements'' for combat sports. Stuff like Face Pulls, GHRs, Back Extensions, etc. are all nice bonuses, but should only be viewed as extra.

You two dumbasses have no clue. The dumbass part is less directed at you Bodil and more towards Davem10 lecturing Sinister about the application of boxing training.

 

[Davem10]

You two dumbasses have no clue. The dumbass part is less directed at you Bodil and more towards Davem10 lecturing Sinister about the application of boxing training.

Sinister is the man who fawns over that fool lyte burly who is a running joke

Sinister isn't some omnipotent God of boxing, does he have a single notable fighter ?

 

[Davem10]

You two dumbasses have no clue. The dumbass part is less directed at you Bodil and more towards Davem10 lecturing Sinister about the application of boxing training.

And we have no clue ?

Post up your strength specific boxing workout then, with days per week etc

Let's see how much of a clue you have

 

[Sano]

Sinister is the man who fawns over that fool lyte burly who is a running joke

Sinister isn't some omnipotent God of boxing, does he have a single notable fighter ?

And we have no clue ?

Post up your strength specific boxing workout then, with days per week etc

Let's see how much of a clue you have

I am not the biggest 52 blocks fan, but Sinister has a million times more boxing experience and knowledge than you or me. It's all he does day in and day out with high level fighters at the mecca of boxing. That doesn't mean you have to agree with everything he says, you can think for yourself, but handwaving his experience is incredibly arrogant.

In regards to specific training for boxing, parts have already been mentioned in this thread albeit shorthand. There's way too much to go into and I can't be arsed to use hours on end explaining it to you. Taking just one tiny part of it, check this recent thread out in the S&C subforum if you want to know where I'm coming from: https://forums.sherdog.com/threads/olympic-weightlifting-for-combat-fighters.3890647/

Compounds can be good at certain times during the year, but they are not the main priority nor do they have a noticeable transfer to boxing on their own. Using sensible exercises at the right time is not mumbo jumbo, it's smart.

 

[Oblivian]

You two dumbasses have no clue. The dumbass part is less directed at you Bodil and more towards Davem10 lecturing Sinister about the application of boxing training.

To be fair, it's not like Sinister is really providing a plan. He basically said he doesn't have any programming or periodization. I watched a few videos, and it looked pretty random to me.

 

[Sano]

To be fair, it's not like Sinister is really providing a plan. He basically said he doesn't have any programming or periodization. I watched a few videos, and it looked pretty random to me.

Periodization is important yes, but that's the easy part. The hard part is coming up with and selecting exercises. The ones they are working with are quite good.

Execution could be improved, as well as programming, but it's rare to see an actual regiment that is based on the sports requirement in boxing.

 

[Davem10]

I am not the biggest 52 blocks fan, but Sinister has a million times more boxing experience and knowledge than you or me. It's all he does day in and day out with high level fighters at the mecca of boxing. That doesn't mean you have to agree with everything he says, you can think for yourself, but handwaving his experience is incredibly arrogant.

In regards to specific training for boxing, parts have already been mentioned in this thread albeit shorthand. There's way too much to go into and I can't be arsed to use hours on end explaining it to you. Taking just one tiny part of it, check this recent thread out in the S&C subforum if you want to know where I'm coming from: https://forums.sherdog.com/threads/olympic-weightlifting-for-combat-fighters.3890647/

Compounds can be good at certain times during the year, but they are not the main priority nor do they have a noticeable transfer to boxing on their own. Using sensible exercises at the right time is not mumbo jumbo, it's smart.

He has a bit more knowledge in boxing than me, yes, so what

We are talking about strength and conditioning

Boxers almost always have a separate specialist s&c coach, because the boxing trainer is exactly that.....a boxing trainer

So sinsiter being a boxing trainer doesnt make him correct in all matters strength and conditioning around boxing

As already pointed out, his videos are a random bunch of mumbo jumbo he has cooked up himself

He is absolutely no where near an expert in the field, more of a rookie

So his faux expert attitude will get hand waved just like anyone else

Off his dick now plz

 

[Sano]

He has a bit more knowledge in boxing than me, yes, so what

We are talking about strength and conditioning

Boxers almost always have a separate specialist s&c coach, because the boxing trainer is exactly that.....a boxing trainer

So sinsiter being a boxing trainer doesnt make him correct in all matters strength and conditioning around boxing

As already pointed out, his videos are a random bunch of mumbo jumbo he has cooked up himself

He is absolutely no where near an expert in the field, more of a rookie

So his faux expert attitude will get hand waved just like anyone else

Off his dick now plz

Sure, but I'm telling you that the exercises makes sense.

You don't have to trust me, but I'll give you some of the literature I've been going through the past year (besides doing biomechanics, S&C and physical therapy for a living).

Kinematics:
https://www.researchgate.net/public...taneous_motion_sequencing_of_straight_punches
https://www.researchgate.net/publication/281098708_Kinematics_of_Straight_Right_Punch_in_Boxing
https://journals.lww.com/nsca-scj/f...he_Impact_Force_of_the_Rear_Hand_Punch.2.aspx

Physiology:
https://www.researchgate.net/public...le_Amateur_Boxing_Competitions_A_Brief_Review
https://www.researchgate.net/public..._Boxing_Physical_and_Physiological_Attributes
https://www.ncbi.nlm.nih.gov/pubmed/28800004

Core:
https://journals.lww.com/nsca-jscr/..._a_Double_Peak_in_Muscle_Activation_to.8.aspx
https://www.tandfonline.com/doi/full/10.1080/02640414.2016.1236207?scroll=top&needAccess=true

Velocity, Power and GPP:
https://aip.scitation.org/doi/10.1063/1.5012456
https://www.researchgate.net/public...xing_Recommendations_for_Physical_Preparation
https://dev-journals2013.lww.com/ns...g_Forces_in.1.aspx?WT.mc_id=HPxADx20100319xMP
https://ojs.ub.uni-konstanz.de/cpa/article/view/1166/1054
https://www.researchgate.net/publication/282553007_Hand_Speed_Measurements_in_Boxing
https://www.researchgate.net/public...ab_punch_performance_in_elite_junior_athletes
https://www.researchgate.net/public...ess_and_Punch_Power_in_Korean_National_Boxers
https://www.ncbi.nlm.nih.gov/pubmed/19171957
https://www.ncbi.nlm.nih.gov/pubmed/26110348

More general stuff on strength training and transfer to agility and change of direction (COD) ability:
https://www.strengthandconditioningresearch.com/perspectives/strength-training-agility/

This is not going into energy demands and conditioning, nor prehab, and it's just on boxing. I have about the same amount on MMA, Kickboxing, Karate and Throwing sports. Feel free to browse it, but don't cherrypick.

 

[Bodil]

You two dumbasses have no clue. The dumbass part is less directed at you Bodil and more towards Davem10 lecturing Sinister about the application of boxing training.

I mean, you can't really call me a dumbass and take it back. Still, that escalated quickly.

I was hoping for at least a counter-argument. I stand by my statement, you typically want to steer clear of highly technical lifts with a steep learning curve when dealing with combat athletes as the primary focus should be on skill.

A 2-3 times full body routine around a LOWER/PUSH/PULL Template with sub 5 reps and low volume is best in regards to strength training for combat athletes. Strength endurance, cardio, etc. are all different aspects. We're not talking about S&C, we're talking about Strength training.

Something like Tactical Barbell Fighter Template with a W Pull Ups / Press / Squat cluster would be great for a fighter. Throw in 1-3 SE (Strength Endurance) sessions and 1-2 hard Conditionning sessions and all your S&C is taken care of.

 

[thugpoet]

I think a sound s and c program is filled with sport specific actions.

Need to get stronger, faster more efficient in your sport by doing your sport broken down into specific actions.

 

[RabbitPunch36]

He has a bit more knowledge in boxing than me, yes, so what

We are talking about strength and conditioning

Boxers almost always have a separate specialist s&c coach, because the boxing trainer is exactly that.....a boxing trainer

So sinsiter being a boxing trainer doesnt make him correct in all matters strength and conditioning around boxing

As already pointed out, his videos are a random bunch of mumbo jumbo he has cooked up himself

He is absolutely no where near an expert in the field, more of a rookie

So his faux expert attitude will get hand waved just like anyone else

Off his dick now plz

<45><45><Lmaoo><Lmaoo>

https://www.just-fly-sports.com/a-s...rts-anatoliy-p-bondarchuk-and-michael-yessis/

Check out the section about exercise classification and read about Special Preparatory Exercises.

Keep in mind if you are dumb enough to think what I just posted was bullshit you are going againest the opinions of world class pionering strength coaches that dominated USA in the olympics for decades in track and field.

 

[Sano]

I mean, you can't really call me a dumbass and take it back. Still, that escalated quickly.

I was hoping for at least a counter-argument. I stand by my statement, you typically want to steer clear of highly technical lifts with a steep learning curve when dealing with combat athletes as the primary focus should be on skill.

A 2-3 times full body routine around a LOWER/PUSH/PULL Template with sub 5 reps and low volume is best in regards to strength training for combat athletes. Strength endurance, cardio, etc. are all different aspects. We're not talking about S&C, we're talking about Strength training.

Something like Tactical Barbell Fighter Template with a W Pull Ups / Press / Squat cluster would be great for a fighter. Throw in 1-3 SE (Strength Endurance) sessions and 1-2 hard Conditionning sessions and all your S&C is taken care of.

There's a few Important distinctions to be made. One is that you should not seperate strength from overall S&C. As long as were talking athletes/sports S&C is encompassing. The second is that there is a difference in demands from a striker/boxer to an MMA fighter to a wrestler. What you're suggesting is not necessarily bad in blocks for a boxer before diminishing returns, but it's definitely not optimal and could even be counter productive.

The counter argument is laid out in the about 30 studies I posted further up, and if you feel like I'm making an argument based on authority then we can go into how some strength adaptions are angle, vector and velocity specific, the force velocity curve, the physiological requirements of boxing and the biomechanics of boxing. Im not trying to make it overly complicated, in reality it's simple.

Let me ask you this, would you say that a tennis player should just do a push/pull compound routine twice a week and all their S&C needs for the court would be taken care of?