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I am building a new program along with my coaches in order to get me ready to compete. I need to pack alot of power on, so I am looking everywhere for help. I trust my coach and am using his program, but that don't mean I can't keep looking for ways to improve. Any competitive fighters here able to help me out????
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What's he having you do?
One thing that works pretty good is plyo- pushups
Lay with your chest on the ground in the push up postion and go up about 2 inches off the ground and push hard so that your feet and hands end up off the ground, Repeat right after you land.
Make sure you're on a mat for that one.
I think the main thing that helped my power was the heavy bag, i would just hit it as hard as i could, and by hitting it so much i expermented with my punches and found different tecniques to land harder shots. -
I think freeweights are the way to go if you want some all around power...may have to ad a few pounds on though..and that might not be what you want....
...but then again there are some powerlifters out there that arent all that big lifting some "mad" weights....of course if you're not experienced at lifting weights you might "do it" wrong..and not benifit from it much...and i dont think there is a magic formula for it either, everydody is different(so they say)...all i've managed to learn about it is:..do the repetitions slow, focus on the negative part...do about 6-10 reps(adjusting weight accordingly)...make sure you have "excellent from"...and are in total control of the weight.....no more than 3 sets a muscle group....and no more than twice a week(i actually do it at 72 hour intervals)....and good food and rest.......thats what ive put together..i guess people often defend thier "routines" with thier lives, when there "effectiverness" is questioned....i wont...i might be wrong(i have been before)..but that's what im trying now, anyway......
.....and i have gotten "more" power these last few weeks just beating the wavemaster...i quess it could be said that one should train the tool itself to make it better...maybe power has something to do with "technique" too...
..and about that "slaping" thing...i think i totally understand that concept..at least i think i can to it effectively...the wavemaster certainly doesnt know what to think of it....
......Wyrdo..........Comment
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I dont know much about boxing but for every other sport i have played competitively the 'technique' has a lot to do with power. For example..... you can have the strongest legs on the soccer field but if you dont hit the ball just right in the sweet spot you arent going to get the power out of your legs and into the ball. Anyways...... just my $.02Originally posted by Wyrdo
.....and i have gotten "more" power these last few weeks just beating the wavemaster...i quess it could be said that one should train the tool itself to make it better...maybe power has something to do with "technique" too...
......Wyrdo..........
Is your coach having you do short rep counts and heavy weights? That should give you some power increase.Comment
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..yea i agree some short reps/high weights should give you some power with maybe a little "less" growth..maybe a higher strength to mass ratio anyway...
...if your upper body is in good shape from all the punching..starting off "heavy" should work, but if you find your lifting "technique" sloppy or if your strugglin to get the weight up...dont worry about lowering it at first....it will be much more effective if you concentrate of going slow and keeping good "form"...and you will find that you are stronger with good form anyway and progress the "right" way...lifting weights is a whole "new" movement in itself.....the body needs to adjust to it....
..........WyrdoComment
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Speed and Power
The best way to enhance speed and power is to integrate a complex training program into your routine. Complex training involves a combination of explosive weight training and plyometrics into one workout.
By strengthening the nervous system, plyometrics teach the body to react quickly and explosively. These drills will greatly improve
overall performance. Plyometrics alone will increase your speed and power output. To maximize results however, you must integrate plyometrics into a complex training program. Complex training typically consists of one strength exercise followed by a
plyometrics movement. For example, you will perform squats with weight for 10 repetitions. Immediately after completing this exercise, you will perform 15 squat jumps without weight. Another example would be to perform 10 repetitions of shoulder press with dumbbells, then immediately perform 15 overhead medicine ball throws.
To fight effectively you need a combination of speed, strength, power and stamina. Check out this link for info on a training program designed to maximize performance inside the ring: http://www.rossboxing.com/sales.html
Peace,
Ross
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