Weight lifting strategy? Please help

[PunchDrunk]

Actually that is incorrect. The small muscle groups react better to a higher number of reps, basically. So bizeps and triceps for instance should be worked in the 10-15 rep range.

Depends on what you mean by react? Strengthwise? Sizewise?

I do agree that hemichromis got it backwards, especially if we're talking hypertrophy. But worrying about muscle groups is the wrong way to think for athletisism. For instance, doing specific bicep and tricep exercises is pointless.

Compound exercises are the way to go, and the rep range should be low, 6 and less, and the work load (number of sets/reps)should be pretty low too (depending on which training cycle you're in).

You DON'T have to increase muscle to increase strength!!!! Neural training!!

[warriorsingh84']

for boxing, would 6-8 reps with 3-4 sets for each compound exercise be ok in order to build power?

[PunchDrunk]

for boxing, would 6-8 reps with 3-4 sets for each compound exercise be ok in order to build power?

Well, simply put, I'd recommend a mix ranging from singles (1 rep, 10 to 15 "sets") to 6 reps, and keep the total rep number at 25 or below. The bigger (ex. squats, deadlifts) the exercise, the fewer reps, the more explosive (ex. powercleans) the exercise fewer reps.

My guys do a lot of singles and 3's on heavy days, and we mix it up with lighter explosive days with 6, sometimes even 8 reps.

[warriorsingh84']

Well, simply put, I'd recommend a mix ranging from singles (1 rep, 10 to 15 "sets") to 6 reps, and keep the total rep number at 25 or below. The bigger (ex. squats, deadlifts) the exercise, the fewer reps, the more explosive (ex. powercleans) the exercise fewer reps.

My guys do a lot of singles and 3's on heavy days, and we mix it up with lighter explosive days with 6, sometimes even 8 reps.

how many times a week do you guys lift weights?? I heard 2-3 times a week is enough usually. Also do you guys just do squats,deadlifts and powercleans?? or any other compound exercises? are those pretty much the 3 main ones?

[PunchDrunk]

how many times a week do you guys lift weights?? I heard 2-3 times a week is enough usually. Also do you guys just do squats,deadlifts and powercleans?? or any other compound exercises? are those pretty much the 3 main ones?

2-3 times is more than enough. Depends on how much you train already. We train 6-10 times a week, so with all that training, it's hard to get enough recovery time for 3 weight sessions a week (especially when people still have to go to work/school). We do 1-2, depending on the rest of the training, and scheduled bouts etc.

Squats, deadlifts, powercleans, stepups, lunges, full contact twists, benchpress, upright neider press, one arm dumbell press, military press, pullups, bend over rows, power snatch, dips, evil wheel... the list goes on.

What I try to incorporate every session is a push movement and a pull movement for lower body, and a push movement and pull movement for upper body. Ex. 1. Squat/deadlift - one arm dumbell press/pullups.
Ex. 2. Stepups/powercleans - bend over rows/benchpress.

We also do a ****load of medicineball throws for power endurance (way better and more specific than doing high rep weights!), powerpunching drills on heavybag with weighted cuffs on the gloves (1-2lbs), and a bunch of other stuff.

[MetalVomit]

i'm getting dizzy reading this stuff

[PunchDrunk]

i'm getting dizzy reading this stuff

Haha, why?

[WhiskeyStar]

In short, when weight training you are working on one or more of 3 components, Static Strength, Dynamic Strength, and Muscular Endurance. (the component you mentioned "Power" is a combination of your strength and speed) A boxer that is concerned with increasing his power should perform weight lifting excercises in the low to mid-range of reps(4-8, with weight chosen based on those reps) with an emphasis on pressing the weight in a thrust. (by thrust i mean pressing the weight quickly and powerfully but ALWAYS controlled and in proper form, also as an option to help your static strength as well i would suggest lowering the weight twice as slowly as you pressed it). Less repititions and greater weight will result in greater strength gains but IMO would yeild you less power then would be gotten when performing more reps and slightly less weight in the form outlined above. High reps with lower weight do not build static/dynamic strength nearly as much but instead focus on muscular endurance.

[PunchDrunk]

In short, when weight training you are working on one or more of 3 components, Static Strength, Dynamic Strength, and Muscular Endurance. (the component you mentioned "Power" is a combination of your strength and speed) A boxer that is concerned with increasing his power should perform weight lifting excercises in the mid-range of reps(6-12, with weight chosen based on those reps) with an emphasis on pressing the weight in a thrust. (by thrust i mean pressing the weight quickly and powerfully but ALWAYS controlled and in proper form, also as an option to help your static strength as well i would suggest lowering the weight twice as slowly as you pressed it). Less repititions and greater weight will result in greater strength gains but IMO would yeild you less power then would be gotten when performing more reps and slightly less weight in the form outlined above. High reps with lower weight do not build static/dynamic strength nearly as much but instead focus on muscular endurance.

Wrong. 6-12 rep is mainly for hypertrophy, with a little bit of strength thrown in. 6 and less is predominantly for strength, with a POSSIBILITY for hypertrophy, if the workload and calorie intake is high enough. Therefore 6 reps and less, with a low workload (workload means amount of set/reps) is optimal for strength gains, which is really what you want from weights. Endurance etc. is better trained with other methods/tools.

I also think you might have gotten your strength definitions mixed up slightly. The main type of strength normally associated with "strength gains" is Max strength. Then there's relative strength (also a real good thing for an athlete in a weight divided sport), general strength, specific strength, strength reserve etc. that aren't as applicable to this discussion.

Static strength is the amount of force you can hold in one place ie. you're not moving the weight, just holding it. Dynamic strength and muscular endurance is close to being the same thing, and I don't see how either of the 3 have anything to do with training in the 6-12 rep range?? For static strength, you'd have to do isometric exercises, which is just holding a certain weight. No reps there. The other two should be trained at higher reps, 15+, so they don't apply either.

Since power is correlated to max strength (higher max strength menas a higher potential for power development). 6 reps and less will give higher max strength, with less added mass (than 6-12). This doesn't mean you have greater power automatically. The gain in strength should be converted to power through ballistic and plyometric training. For boxing, a couple of great ways to do that, are medicine ball throws mimicking punches, and weighted cuffs on your gloves for heavybag sessions.

[PunchDrunk]

I knew i was going to get cracked by a new age trainer, my advice was straight from a book assigned in KIN 307 (INT. Weight Training). Side note: i realized my rep error and edited it 17 minutes before your post. When you said that static strength is only involved with isometric excercise, this is true obviously because static means non-moving/changing, but on the lowering of the weight you are still essentially performing an isometric excercise. I will not however advocate reps of any less then 4 as they are relatively worthless for muscle overload and reps as great as 8 can still result in great strength gains.

Again, you don't have your definitions straight. Here's 2 misconceptions in your latest post:

1. Lowering the weight is not an isometric exercise but an eccentric!

2. You don't want muscle overload for strength, that's for hypertrophy. You want neural adaptations, and they are best trained at 6 reps and less. Singles (1rep) are great for strength, and realtively safe as well, since you can focus better on just 1 rep, correct technique is easier to maintain since you don't fatigue etc...

Edit: Huh, you deleted your post?