Leg strength and flexibility

[AaronJW]

Hi,

I was watching an old Naseem Hamed fight and one of the commentators mentioned his muscular legs and suggested that was where he got his power from. Is that right? If I want to get more power in my punches would it be best to work on my legs a lot? If so, any muscle groups in particular?

Also, I've always been very stiff (can't even touch my toes), and I might have read somewhere that flexibility unlocks more of the potential in your muscles.
So is flexibility important for a boxer?

Thanks

[Ray Corso]

Yes very important!
I use incline and slight decline running as long as you don't have any health problems with your hips, legs and feet.
I am a firm believer in road work however using multiple surfaces to work with. I use stadium stairs and use sprints as I jog also. Do not add stress like ankle weights or using loose sand until your in good condition to be able to progress from good to excellent!
Using distance only 3 times a week is a good beginning and be aware of your bodies reaction to hard surfaces. Make sure your footwear is the best you can afford along with clean athletic socks.
Your legs allow you to attack, retreat and stand up against punches.
A good chin is enabled by strong legs!

Go slow and build on the work as you feel better.
Ray

[AddiX]

Stair machine, box jumps, lunges, all good for building stronger legs.

[Syf]

Horse.. the ultimate leg workout. Builds a quiet and explosive leg strength. Guys been using it to build their leg strength for thousands of years... give it a try for an edge in your leg training!

[Ray Corso]

Before you try jumping over cars and leaping off roofs!
Just get into decent condition so you avoid the chances of an injury. Do road work for 5 weeks, ad some short sprint work in during the jog.
Skip rope add in duck walks and build up slowly to harder work. If you do to much to quick leg injuries will side line you and some become chronic.
Remember that stress and strain to muscle groups calls for rest also.

Ray

[Mr.MojoRisin']

Remember not to overload yourself as you start to try and build strength. You shouldn't be completely exhausted at the end of your workout. Start off small and build up. You will lose strength if you try and "annihilate" your legs.

[BennyST]

Horse.. the ultimate leg workout. Builds a quiet and explosive leg strength. Guys been using it to build their leg strength for thousands of years... give it a try for an edge in your leg training!

I trained this at one point really full on. I was going crazy with leg training and doing static stuff to train mental discipline too and this was one of the extra things I used to do each day. Best I ever got to was ten minutes with a five pound dumbbell in the crook of each hip, thighs parallel to the ground. Man, my legs were shaking like crazy and it was just agony. Some of the most intense training I ever did. Nearly passed out it was so full on. Took a long time and lots of hard sessions to get to ten mins though.

[Syf]

How did you know I've dabbled in free running Ray? Lol.

A good note on horse is that it can be entry level or advanced. A novice can go for 30 seconds or a minute a couple times a day.. And advanced people stay in horse stance much much longer. In my experience it's fine to try along with a road work regime, seeing that it's a gradual progression excercise.

I trained this at one point really full on. I was going crazy with leg training and doing static stuff to train mental discipline too and this was one of the extra things I used to do each day. Best I ever got to was ten minutes with a five pound dumbbell in the crook of each hip, thighs parallel to the ground. Man, my legs were shaking like crazy and it was just agony. Some of the most intense training I ever did. Nearly passed out it was so full on. Took a long time and lots of hard sessions to get to ten mins though.

10 minutes is good brother. Reminds me of a time when I studied Southern Mantis out of Tyler Texas. They would have weekly competitions of who could hold horse stance the longest. Sifu could go about an hour or more, but presided over the competitions and did not partake. The friendly rivalry helped spur us on to new heights... 9 minutes was my personal best with a staff on my thighs parallel to the ground. I won the competition that week and beat out all the other advanced students, including one Kung fu brother that was neck and neck with me in most areas of training. Felt good.

[ShoulderRoll]

I trained this at one point really full on. I was going crazy with leg training and doing static stuff to train mental discipline too and this was one of the extra things I used to do each day. Best I ever got to was ten minutes with a five pound dumbbell in the crook of each hip, thighs parallel to the ground. Man, my legs were shaking like crazy and it was just agony. Some of the most intense training I ever did. Nearly passed out it was so full on. Took a long time and lots of hard sessions to get to ten mins though.

Did you like what the practice did for your leg strength and endurance?

I used to know a guy who would hold horse stance for an hour and he swore it was the best leg workout in existence.

[Syf]

Did you like what the practice did for your leg strength and endurance?

I used to know a guy who would hold horse stance for an hour and he swore it was the best leg workout in existence.

It is.... not easy though, at advanced usage levels.

That guy that reached an hour practically lives in horse stance to reach that time..for example.