Guest guest Posted June 4, 2007 Report Share Posted June 4, 2007 Hi, I am trying to improve my punching power. Currently I do road work, free-weight pushups, pullups and hindu squats and punching the heavy bag with skipping in the intervals everyday. But, I don't feel much of an increase in power after 3 months. Do you think a bit of powerlifting training can help? Thanks, Kapil.V, Bangalore, India. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 4, 2007 Report Share Posted June 4, 2007 To try and improve repeated power output complete a weight training session that includes: Pick five " power " movements (Multi-joint exercises) for one session including a squat and you do the following. 1st exercise power cleans - 3 reps / 10 second break repeat. x 12 sets (or must achieve 3 reps x 12 sets under 10 minutes) TWO MINUTE REST Then do the same for the next four power movements. We need to develop improving our power under fatigue and our repeated power output. A real power/anaerobic session. Let me know your thoughts Rahme Sydney Australia Weights for boxing <<<Hi, I am trying to improve my punching power. Currently I do road work, free-weight pushups, pullups and hindu squats and punching the heavy bag with skipping in the intervals everyday. But, I don't feel much of an increase in power after 3 months. Do you think a bit of powerlifting training can help?>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 4, 2007 Report Share Posted June 4, 2007 Hi Kapil Just trying to get some basic information from you. Have you ever lifted weights in training, if so for how many years? The reason I ask is that what I would recommend is different for different training ages of the athletes. Punching power essentially comes from having good leg strength, good transfer of power from the legs to the upper body and good rotational power. Basic exercises for leg strength include weighted squats (front squats, back squats, overhead squats). You should be able to back squat more than your body weight fairly quickly, once you have perfected your technique. For rotational power get yourself a heavy sledge hammer and and old tractor tyre and hit the tyre as hard as you can, for as many times as you can in three minute rounds (asuming you fight in 3 minute rounds) hit the tyre with the sledge starting low hitting upward and accross your body. hit the tyre starting sideways and hit the tyre starting high and hitting down diagonally. The final part of punching power is to develop shoulder and tricep strength and using dumbbell press lying on your back develops strength in the correct muscles. I personally like cleans or power cleans for developing power, but some others may not agree. To develop power you should try to develop strength and power. Some martial arts traditionally used lifting of odd shaped objects for strength training. In Japan the fill jars with sand with a short pole sticking out that the lifted out in front of themselves. Club bells may approximate these implements, but for me if you are a beginner at strength training then I would stick to the basics include squats, dead lifts, cleans, dumbbell pressing. Regards Nick Tatalias Johannesburg South Africa > > Hi, > I am trying to improve my punching power. Currently I do road work, > free-weight pushups, pullups and hindu squats and punching the heavy bag > with skipping in the intervals everyday. But, I don't feel much of an > increase in power after 3 months. > Do you think a bit of powerlifting training can help? > > Thanks, > Kapil.V, > Bangalore, > India. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 4, 2007 Report Share Posted June 4, 2007 Hi Kapil, I can't answer your question but I can offer two links for you. http://www.rossboxing.com/ http://www.tacticalathlete.com/pbpvideo.htm Best wishes Sharah Sydney Australia Weights for boxing <<<Hi, I am trying to improve my punching power. Currently I do road work, free-weight pushups, pullups and hindu squats and punching the heavy bag with skipping in the intervals everyday. But, I don't feel much of an increase in power after 3 months. Do you think a bit of powerlifting training can help?>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 4, 2007 Report Share Posted June 4, 2007 , I see value in the training you recommend but also have questions. What would you consider “power movements”? First you add “Multijoint exercises” between brackets; do you mean MJ Ex. Are power movements, or should the power movements be MJ. In my opinion you can’t have one without the other; power cannot be generated without multiple joints being involved. You mention “including a squat”, does this mean a squat is a power movement, in and by itself? Power = force times distance per unit of time. Nowhere in that equation does it mention “type” of exercise, although force is needed to perform a squat it is only the speed of movement that determines if it’s a power movement. 3 reps on the power clean is within the accepted rep range for increasing power, although I’m not sure why you recommend 10 second breaks? Is there a particular reason for doing this? But I have major questions/concerns with recommending 3x12 within 10 minutes? 3 reps with 10 sec intervals would make a set about 30-40 seconds work, having to finish that in 12 sets in 10 minutes leaves about 10-20 sec rest between sets? Although I agree boxing requires improving power under fatigue and repeated power output (as you put it) I’d question what seem to be 10 minute interval sessions, especially when competitive boxing rounds are much shorter? Kapil, my initial thoughts would be to ask how you know you haven’t increased your power after 3 months of training? Did you test it somehow before starting, have you tested it now? You also have to realise training adaptations don’t always go as fast as many people would like it, so you may have to have more patience. I also wanted to ask if you are doing all the exercises/training you mentioned on every day? If this is the case, and you are new to boxing and training then you would have had an increase in performance in the initial weeks of your training but have now come to a point where you no longer will improve, or only very limited and slow. You may also have fatigued your body by training too much or too often. There are many variables you need to consider, and there are many routes you could take to improve power. Wayne Boesmans Brisbane/Australia ================== From: Rahme Sent: Monday, 4 June 2007 7:09 PM To: Supertraining Subject: Re: Weights for boxing To try and improve repeated power output complete a weight training session that includes: Pick five " power " movements (Multi-joint exercises) for one session including a squat and you do the following. 1st exercise power cleans - 3 reps / 10 second break repeat. x 12 sets (or must achieve 3 reps x 12 sets under 10 minutes) TWO MINUTE REST Then do the same for the next four power movements. We need to develop improving our power under fatigue and our repeated power output. A real power/anaerobic session. Let me know your thoughts Rahme Sydney Australia Weights for boxing <<<Hi, I am trying to improve my punching power. Currently I do road work, free-weight pushups, pullups and hindu squats and punching the heavy bag with skipping in the intervals everyday. But, I don't feel much of an increase in power after 3 months. Do you think a bit of powerlifting training can help?>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 5, 2007 Report Share Posted June 5, 2007 Yes, I have trained with weights but was laid off for some time. The routine I used to follow was: Day1: Flat bench press 1X15,1X10,1X5,1X3,1X1 Incline Flies 1X20,2X10 Pullovers 2X20,1X15,1X10 Barbell bicep curls: 1X10,1X8,2X5,2X3 Pyramid curls: 2X10,3X7 Day2: Squats: 1X15,1X10,2X5,2X3 Half-Squats: 3X10 Leg-extensions: 1X15,1X10,2X5 Leg-curls: 1X15,1X10,2X5 Calf-Raises: 3X20 Day3: T-bar rows: 1X15,2X10,2X5 Lat-pulldowns: 1X15,2X10,2X5 Fore-arms: 4 sets for front and back Day4: Military press: 1X15,1X10,2X5,1X3,1X1 Back press: 4X10 Barbell rows: 1X15,2X10,3X5 side lateral raises: 1X15,3X10 front raises: 1X15,3X10 Four days a week in total. Would this routine be sufficient? As for the tractor tyre, it is to be hanged like a bag? Thanks, Kapil.V, Bangalore, Inida. ======================== Nick Tatalias wrote: Hi Kapil Just trying to get some basic information from you. Have you ever lifted weights in training, if so for how many years? The reason I ask is that what I would recommend is different for different training ages of the athletes. Punching power essentially comes from having good leg strength, good transfer of power from the legs to the upper body and good rotational power. Basic exercises for leg strength include weighted squats (front squats, back squats, overhead squats). You should be able to back squat more than your body weight fairly quickly, once you have perfected your technique. For rotational power get yourself a heavy sledge hammer and and old tractor tyre and hit the tyre as hard as you can, for as many times as you can in three minute rounds (asuming you fight in 3 minute rounds) hit the tyre with the sledge starting low hitting upward and accross your body. hit the tyre starting sideways and hit the tyre starting high and hitting down diagonally. The final part of punching power is to develop shoulder and tricep strength and using dumbbell press lying on your back develops strength in the correct muscles. I personally like cleans or power cleans for developing power, but some others may not agree. To develop power you should try to develop strength and power. Some martial arts traditionally used lifting of odd shaped objects for strength training. In Japan the fill jars with sand with a short pole sticking out that the lifted out in front of themselves. Club bells may approximate these implements, but for me if you are a beginner at strength training then I would stick to the basics include squats, dead lifts, cleans, dumbbell pressing. Regards Nick Tatalias Johannesburg South Africa > > Hi, > I am trying to improve my punching power. Currently I do road work, > free-weight pushups, pullups and hindu squats and punching the heavy bag > with skipping in the intervals everyday. But, I don't feel much of an > increase in power after 3 months. > Do you think a bit of powerlifting training can help? > > Thanks, > Kapil.V, > Bangalore, > India. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 5, 2007 Report Share Posted June 5, 2007 Hello Wayne, Good reply, first let me say that I should have asked a similar question as Nick Tatalias, which were the basic questions of your previous training experience. Secondly, as a ex-boxer/kickboxer I should have asked and discussed technique as W.G. . I have seen plenty and fought plenty of big guys whose technique was lacking so badly, as a consequence, " power " was dramatically reduced. Proper foot balance and stance is crucial. If I may I would like to talk about a straight right hand punch. Assuming the person is an orthodox fighter (meaning the straight right hand punch is the big shot). If your feet, legs, hip, shoulder and arm are not working together in harmony to throw a relaxed, flowing punch - power is lost. Relaxing your body and technique is crucial. Try walking up to a heavy bag, really try to hit it hard and then throw a fast relaxed punch and I'll bet the second one has more power. What I would consider power movements that would be good are, one arm jammer, power runner, medicine ball throws (start in boxing stance, have a 2kg to 5kg medicine ball in each hand, imitate punching and throw the balls but return to your original stance), cleans, power shrugs, power squats. I agree totally about your comment of multi-joint movements creating power. With my short time frame on exercise and rest. I have found that for me personally if I exert myself as much as possible with little rest that come fight time with nerves, heat and fatigue all factors, I can prepare myself the best. I am naturally a big man. I want to be able to produce the same power and speed in my punch in the later rounds as I do in the first rounds. I am more interested in improving my power and speed under fatigue than while I am fresh. In saying this please picture this, your in the ring, you unload a heavy shot on someone, you stun them, don’t panic, pick your shots keep them busy, got an opening, now unleash a flurry of big punches. " Transfer " this is a gym session: Unload heavy shot - 1 rep max on a power movement. Pick your shots keep them busy - drop set. Opening, unleash- 3-5 reps , power movement. This is the way I personally like to train. To me it’s about strength endurance and improving my power and speed under fatigue. Waiting to learn from all of your thoughts Rahme Sydney Australia RE: Weights for boxing <<<, I see value in the training you recommend but also have questions. What would you consider " power movements " ? First you add " Multijoint exercises " between brackets; do you mean MJ Ex. Are power movements, or should the power movements be MJ. In my opinion you can't have one without the other; power cannot be generated without multiple joints being involved.. You mention " including a squat " , does this mean a squat is a power movement, in and by itself? Power = force times distance per unit of time. Nowhere in that equation does it mention " type " of exercise, although force is needed to perform a squat it is only the speed of movement that determines if it's a power movement. 3 reps on the power clean is within the accepted rep range for increasing power, although I'm not sure why you recommend 10 second breaks? Is there a particular reason for doing this? But I have major questions/concerns with recommending 3x12 within 10 minutes? 3 reps with 10 sec intervals would make a set about 30-40 seconds work, having to finish that in 12 sets in 10 minutes leaves about 10-20 sec rest between sets? Although I agree boxing requires improving power under fatigue and repeated power output (as you put it) I'd question what seem to be 10 minute interval sessions, especially when competitive boxing rounds are much shorter? Kapil, my initial thoughts would be to ask how you know you haven't increased your power after 3 months of training? Did you test it somehow before starting, have you tested it now? You also have to realise training adaptations don't always go as fast as many people would like it, so you may have to have more patience. I also wanted to ask if you are doing all the exercises/training you mentioned on every day? If this is the case, and you are new to boxing and training then you would have had an increase in performance in the initial weeks of your training but have now come to a point where you no longer will improve, or only very limited and slow. You may also have fatigued your body by training too much or too often. There are many variables you need to consider, and there are many routes you could take to improve power.>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 5, 2007 Report Share Posted June 5, 2007 I have been keen to get involved with boxing for some time, and this discussion has highlighted for me some of the questions I have considered about what to do. The first issue I have is that a punch of any description has three components: 1. vertical transfer of force from feet to hands 2. a horizontal transfer of force, proximal to distal 3. trunk rotation. I am pretty certain that no existing 'lift' meets all three, however when I have an athlete in the gym I feel some part must work on the coordination of these elements to maintain functionality. It may be that not all three elements are in each exercise, but 2 out of three possible. Unfortunately most of the exercise mentioned thus far work in a single plane, which is not directly relevant to the act of punching. The other dilemma to consider for the boxer in question is the speed at which he punches. I would try to mimic an action similar in speed and pattern to that of a punch which can be overloaded. There a number of articles which refer to this on Yuri Verkohansky's website. I would opt for med ball exercises which would allow a full ROM, possibly even resistance bands, but I am less keen on those. Speed of execution should be paramount to an athlete were RFD is more important than peak force. such as boxing, if throw a big haymaker, it usually doesn't come of, unless it is a very poor/delirious opponent. The workouts he has done so far seem to geared towards muscular endurance, I am a believer in work economy, in that if my max is high then, submax efforts get easier. As for timings and rest, be careful about what the outcome of the session is, can a maximal force session be also used for lactate tolerance/anaerobic endurance. Are they complimentary? There is a discussion to be had here, do I want to throw lots of average punches all the way through, or do I want the ability to throw a decisive punch at any point in the round should I need to? For me power/strength training should be seperate to metabolic conditioning in this case, his endurance can be developed during sparing/ring work, along with maintaining technique and concentration. Mark Helme Wakefield, UK ====================== RE: Weights for boxing <<<, I see value in the training you recommend but also have questions. What would you consider " power movements " ? First you add " Multijoint exercises " between brackets; do you mean MJ Ex. Are power movements, or should the power movements be MJ. In my opinion you can't have one without the other; power cannot be generated without multiple joints being involved.. You mention " including a squat " , does this mean a squat is a power movement, in and by itself? Power = force times distance per unit of time. Nowhere in that equation does it mention " type " of exercise, although force is needed to perform a squat it is only the speed of movement that determines if it's a power movement. 3 reps on the power clean is within the accepted rep range for increasing power, although I'm not sure why you recommend 10 second breaks? Is there a particular reason for doing this? But I have major questions/concerns with recommending 3x12 within 10 minutes? 3 reps with 10 sec intervals would make a set about 30-40 seconds work, having to finish that in 12 sets in 10 minutes leaves about 10-20 sec rest between sets? Although I agree boxing requires improving power under fatigue and repeated power output (as you put it) I'd question what seem to be 10 minute interval sessions, especially when competitive boxing rounds are much shorter? Kapil, my initial thoughts would be to ask how you know you haven't increased your power after 3 months of training? Did you test it somehow before starting, have you tested it now? You also have to realise training adaptations don't always go as fast as many people would like it, so you may have to have more patience. I also wanted to ask if you are doing all the exercises/training you mentioned on every day? If this is the case, and you are new to boxing and training then you would have had an increase in performance in the initial weeks of your training but have now come to a point where you no longer will improve, or only very limited and slow. You may also have fatigued your body by training too much or too often. There are many variables you need to consider, and there are many routes you could take to improve power.>>> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 5, 2007 Report Share Posted June 5, 2007 I was nitpicking in my previous post. This actually sounds much very thought through, and makes a lot of sense. In saying this please picture this, your in the ring, you unload a heavy shot on someone, you stun them, don’t panic, pick your shots keep them busy, got an opening, now unleash a flurry of big punches. " Transfer " this is a gym session: Unload heavy shot - 1 rep max on a power movement. Pick your shots keep them busy - drop set. Opening, unleash- 3-5 reps , power movement. I actually have a question for those (ex) -boxers out there. I have no experience teaching boxing. I was yesterday taken aside by a lady who was going to “show me the ropes”. Her 1st comment was to bring my arms up –to protect me face- but to do so she wanted me to flare out my arms (as with a lateral raise) and punch from that position. At the time I didn’t think that this would actually open up my stomach region for free punching (it wasn’t until later in the day that I realized that), but did mention it felt unnatural (I kept dropping my elbows to my side) and I could definitely feel the lack of power being generated from my punches (even if I was holding off). Wayne Boesmans Brisbane, Australia Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 8, 2007 Report Share Posted June 8, 2007 There was a study done where highly skilled sporting movements were used and it was found that additional resistance disrupted the motor pattern and actually hurt the sporting movement. The amount of resistance needed to cause this disruption was small - about 5% as I recall. If you think of a punch as throwing the fist it is very possible that the resistance would disrupt the movement. Also in a strike you are trying to accellerate through the target - with a db you would tend to de-accellerate during this critical phase to protect your elbows. I wrote on a post some time ago on the difference between specificity and mimicry. Using db in this manner is not specific in my opinion. hmmmhmmhm wrote: > Hi when handling a dumbbell that resistance is still in front of you > as well as downwards in the extended position and given the extra > weight it will increase the ease of movement. Another advantage is > that it would as you say pull your hands down, and often in long drawn > out fights the boxers tend to drop their guard due to fatigue so this > effect of the weight drawing the hands down could be a benefit also. > Using them with uppercuts would perhaps be the most > advantageous. > > All the best > > Greenland > Sussex UK > > > > > > I would be concerned about using weight in your hand for shadow boxing, > > because this will change the muscle action being used and could > affect your > > form. The weight loads your hands down towards the ground which > means that > > you then have to balance the weight which is different from punching > where > > the " resistance " is away from you (or toward you as you recoil from the > > strike). > > > > Best Regards > > Nick Tatalias > > Johannesburg > > South Africa > > > > > > > > > > > > Hi Kapil you may want to try shadow boxing with light Dumbbells. > Your > > > hands will feel as light as feathers after the latter. > > > > > > Greenland > > > Sussex UK > > > > > > > Hi, > > > > I am trying to improve my punching power. Currently I do road > > > work, free-weight pushups, pullups and hindu squats and punching the > > > heavy bag with skipping in the intervals everyday. But, I don't feel > > > much of an increase in power after 3 months. > > > > Do you think a bit of powerlifting training can help? > > > > > > > > Thanks, > > > > Kapil.V, > > > > Bangalore, > > > > India. > > > > -- Hobman Saskatoon, CANADA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 8, 2007 Report Share Posted June 8, 2007 Hey Guys, I wrote a 1-year S & C guide for a boxer, please let me know if would like a copy, provide me with your email address and I will send it over for you to view. Any feedback would be appreciated as well. Thanks, and I hope this helps out. Todd Holt Houston, TX Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 11, 2007 Report Share Posted June 11, 2007 I see what you are saying but where do you draw the line? Is not all weight training [for a sport other than weight training ] mimicry? Is the body not able to use skills gained in one area and apply it to another for example the push phase before you de-accelerate while using a dumbbell could be carried over to the weight free push phase in a punch. It must also have a positive psychological effect punching with weights. Greenland Sussex, UK > There was a study done where highly skilled sporting movements were used > and it was found that additional resistance disrupted the motor pattern > and actually hurt the sporting movement. The amount of resistance needed > to cause this disruption was small - about 5% as I recall. If you think > of a punch as throwing the fist it is very possible that the resistance > would disrupt the movement. Also in a strike you are trying to > accellerate through the target - with a db you would tend to > de-accellerate during this critical phase to protect your elbows. > > I wrote on a post some time ago on the difference between specificity > and mimicry. Using db in this manner is not specific in my opinion. > > hmmmhmmhm wrote: > > > Hi when handling a dumbbell that resistance is still in front of you > > as well as downwards in the extended position and given the extra > > weight it will increase the ease of movement. Another advantage is > > that it would as you say pull your hands down, and often in long drawn > > out fights the boxers tend to drop their guard due to fatigue so this > > effect of the weight drawing the hands down could be a benefit also. > > Using them with uppercuts would perhaps be the most > > advantageous. > > > > All the best > > > > Greenland > > Sussex UK > > > > > > > > > I would be concerned about using weight in your hand for shadow boxing, > > > because this will change the muscle action being used and could > > affect your > > > form. The weight loads your hands down towards the ground which > > means that > > > you then have to balance the weight which is different from punching > > where > > > the " resistance " is away from you (or toward you as you recoil from the > > > strike). > > > > > > Best Regards > > > Nick Tatalias > > > Johannesburg > > > South Africa > > > > > > > > > > > > > > > > > Hi Kapil you may want to try shadow boxing with light Dumbbells. > > Your > > > > hands will feel as light as feathers after the latter. > > > > > > > > Greenland > > > > Sussex UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 11, 2007 Report Share Posted June 11, 2007 No, I don't think weight training is mimicry. You are training specific qualities of speed, strength and endurance within a motor pattern. You can think of specificity in terms of the right 'balance' of qualities and appropriate motor patterns (or movement across specific joints). And then you should think of 'transfer'. It is a large and complex area of training. hmmmhmmhm wrote: > I see what you are saying but where do you draw the line? Is not all > weight training [for a sport other than weight training ] mimicry? > Is the body not able to use skills gained in one area and apply it to > another for example the push phase before you de-accelerate while > using a dumbbell could be carried over to the weight free push phase > in a punch. > It must also have a positive psychological effect punching with weights. > > Greenland > Sussex, UK > > > > There was a study done where highly skilled sporting movements were > used > > and it was found that additional resistance disrupted the motor pattern > > and actually hurt the sporting movement. The amount of resistance > needed > > to cause this disruption was small - about 5% as I recall. If you think > > of a punch as throwing the fist it is very possible that the resistance > > would disrupt the movement. Also in a strike you are trying to > > accellerate through the target - with a db you would tend to > > de-accellerate during this critical phase to protect your elbows. > > > > I wrote on a post some time ago on the difference between specificity > > and mimicry. Using db in this manner is not specific in my opinion. > > > > hmmmhmmhm wrote: > > > > > Hi when handling a dumbbell that resistance is still in front of you > > > as well as downwards in the extended position and given the extra > > > weight it will increase the ease of movement. Another advantage is > > > that it would as you say pull your hands down, and often in long > drawn > > > out fights the boxers tend to drop their guard due to fatigue so this > > > effect of the weight drawing the hands down could be a benefit also. > > > Using them with uppercuts would perhaps be the most > > > advantageous. > > > > > > All the best > > > > > > Greenland > > > Sussex UK > > > > > > > > > > > > I would be concerned about using weight in your hand for shadow > boxing, > > > > because this will change the muscle action being used and could > > > affect your > > > > form. The weight loads your hands down towards the ground which > > > means that > > > > you then have to balance the weight which is different from punching > > > where > > > > the " resistance " is away from you (or toward you as you recoil > from the > > > > strike). > > > > > > > > Best Regards > > > > Nick Tatalias > > > > Johannesburg > > > > South Africa > > > > > > > > > > > > > > > > > > > > > > Hi Kapil you may want to try shadow boxing with light Dumbbells. > > > Your > > > > > hands will feel as light as feathers after the latter. > > > > > > > > > > Greenland > > > > > Sussex UK > > -- Hobman Saskatoon, CANADA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 11, 2007 Report Share Posted June 11, 2007 Right, if you carry the specificity concept too far then all you would ever do is the sport or event and you would never do any other for of training. I think the key is to assess the status of the athlete. What is their weak link or limiting factor compared to the competition. Do they need more strength or mass, or do they need more hand speed, foot speed, endurance, etc? Their program should be specific to their needs. One size does not fit all. It should be noted that Evander Holyfield did a lot of weight training, but he was really a bulked up cruiser weight who needed extra mass and strength to handle the big boys. His hard work paid off for him. Ed White Sandwich, MA USA ============== hmmmhmmhm wrote: I see what you are saying but where do you draw the line? Is not all weight training [for a sport other than weight training ] mimicry? Is the body not able to use skills gained in one area and apply it to another for example the push phase before you de-accelerate while using a dumbbell could be carried over to the weight free push phase in a punch. It must also have a positive psychological effect punching with weights. Greenland Sussex, UK > There was a study done where highly skilled sporting movements were used > and it was found that additional resistance disrupted the motor pattern > and actually hurt the sporting movement. The amount of resistance needed > to cause this disruption was small - about 5% as I recall. If you think > of a punch as throwing the fist it is very possible that the resistance > would disrupt the movement. Also in a strike you are trying to > accellerate through the target - with a db you would tend to > de-accellerate during this critical phase to protect your elbows. > > I wrote on a post some time ago on the difference between specificity > and mimicry. Using db in this manner is not specific in my opinion. > > hmmmhmmhm wrote: > > > Hi when handling a dumbbell that resistance is still in front of you > > as well as downwards in the extended position and given the extra > > weight it will increase the ease of movement. Another advantage is > > that it would as you say pull your hands down, and often in long drawn > > out fights the boxers tend to drop their guard due to fatigue so this > > effect of the weight drawing the hands down could be a benefit also. > > Using them with uppercuts would perhaps be the most > > advantageous. > > > > All the best > > > > Greenland > > Sussex UK > > > > > > > > > I would be concerned about using weight in your hand for shadow boxing, > > > because this will change the muscle action being used and could > > affect your > > > form. The weight loads your hands down towards the ground which > > means that > > > you then have to balance the weight which is different from punching > > where > > > the " resistance " is away from you (or toward you as you recoil from the > > > strike). > > > > > > Best Regards > > > Nick Tatalias > > > Johannesburg > > > South Africa > > > > > > > > > > > > > > > > > Hi Kapil you may want to try shadow boxing with light Dumbbells. > > Your > > > > hands will feel as light as feathers after the latter. > > > > > > > > Greenland > > > > Sussex UK Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.