Without a car, we can hardly do anything. If everyone runs from the east coast to the west coast on two legs like Forrest Gump, it will take about a month for the stereo we ordered online to be delivered home. Similarly, you can never be a champion without strength training. Maybe you think that punching heavy sandbags or other exercises can also play a role in strength training. This is true to some extent, but progress is too slow. In that case, you may be thirty-five years old by the time you meet the strength requirements of the championship.
We buy a car for living, not just driving it around. Life determines that we need a car, what kind of car to buy and how to use it. Similarly, boxing determines that we need strength training and determines its content and arrangement.
Therefore, we can neither avoid strength training nor blindly carry out strength training. It must be remembered that our strength training is for punching hard, enhancing the ability to punch continuously, and so on. What we need to practice boxing.
Principle 2: The maximum weight of squat is the best punch dynamometer.
Now all kinds of heavy punch dynamometer are popular in the market, but their errors are as big as our budget. Besides, who can prepare for two minutes and add a run-up to the competition like an dynamometer? But this does not mean that heavy punches are unpredictable. In fact, the maximum weight of squat is the best weight measurer, which is strictly proportional to the strength of punching, and this proportional relationship is not affected by other conditions. Therefore, if you want to improve the power of heavy punches, it is an inevitable choice to practice squats hard.
There are two steps to improve boxing strength. First, increase the basic strength through strength training, and then transform the basic strength into punching strength through heavy sandbag training. Most boxers only pay attention to the second link, without strong basic strength. Even if 100% basic strength is converted into heavy punch strength, they will not become champions.
The primary goal of boxer's squat practice is to increase the strength of heavy punches, so we should stick to heavy weights and low times, and use the weight of 1-6RM. With this weight, the muscles will not develop greatly, but the strength will increase the fastest. This can also be seen from the shape of the champion's legs. If you use moderate weight (increase muscle) or small weight (improve endurance), you can't achieve this goal.
Principle 3: Practice squatting like punching sandbags.
Every boxer likes to practice punching big sandbags with the greatest enthusiasm. But champions can practice squats with the same enthusiasm, but ordinary boxers can't. This is the difference between a champion and an ordinary boxer. Maybe you still doubt the connection between squat and boxing, so listen to what mike tyson has to say. ? Squat can greatly improve the power of punching, enhance the ability of continuous punching, and help all offensive abilities. Like the sword of a Roman warrior. Although you can't see it in the ring, every attack has its shadow.
Ordinary boxers either don't practice squats or practice very little. See how the champions practice boxing. Mike tyson practices squats six days a week, 20 groups a day. Joe louis does squats every day, 15 groups every day. What is the standard of squat training in george foreman? Until you can't stand up? . As for Klitschko, he has been using the iron will of Ukrainians in squat training. Many times, other boxers train with him and stick to other projects, but they are exhausted when they squat. Maybe this is the difference between Krichko and other boxers.
Principle 4. Assemble all the parts of the body into a suitable one? Fight? Machine.
My friend in Dell told me that computer companies have different selection criteria for different accessories. The bigger the monitor, the better, but the main cabinet is obviously not. Only by adopting different standards for parts according to the overall requirements can the parts be combined into a perfect whole, and so is boxing. In strength training, all parts of the body have different training standards. Only when the whole meets the requirements of boxing can it become the most suitable? Fight? Machine.
The thighs and buttocks are the main parts of the complete works, and strength is the only requirement for this part. A strong thigh means a powerful punch. Shoulders and calves are the most frequently used parts in the whole set of movements, because you always have to keep the boxing frame and keep the boxing movements. The training standard of these two parts is endurance. Abdomen and forearms, the former should always bear the blow, while the latter should always bear the reaction of punching, so developed muscles are needed. The contribution of other parts to boxing is relatively small, which can be ignored when training according to the fourth principle mentioned above. It is worth noting that the waist. It is not a part of the main power that many people think, but a part of force transmission. So don't train too much to avoid confusing the order of strength. In addition, the vertical force mode of strength training waist is not consistent with the horizontal force mode required by boxing.
According to the above requirements, thighs and hips need high-weight low-frequency training, abdomen and forearms need medium-weight medium-frequency training, and shoulders and calves need low-weight high-frequency training. Other parts just need proper practice.
Principle 5: Choose training programs like arranging holidays.
When you arrange paid vacation, do you travel around the world by plane or concentrate on visiting some of the most beautiful places? Of course it's the latter, and so is strength training. Boxers are neither weightlifters nor bodybuilders. They can only choose a few training programs that are most valuable to them. This is the wisest way. Sometimes we will see boxers who practice like bodybuilders (at least they make serious mistakes in project selection and weight), but they can't stand a few punches at all. Therefore, the choice of strength training programs is very important.
The golden events of boxer's strength training are: squat, leg lift, arrow squat, forward squat, sit-ups and leg lift. If you are familiar with strength training, you will immediately see that they are all used to improve core strength. In addition, there are some auxiliary projects to choose from, including: leg flexion and extension, hard pull, side lift, wrist flexion and lift. They have some value. But not as important as the previous gold project. There are also some items that are rubbish for boxers, such as bench press, push and bend. Have you seen Schwarzenegger's champion in chest muscles and arms?
Principle 6: Develop shield abdominal muscles.
Generally speaking, boxing doesn't need too many muscles. Although the champion's legs are strong, his girth is not outstanding. Because continuous punching conforms to the principle of moderate load and moderate muscle growth, the boxer's back, shoulders and hands are well developed. Certainly not as good as weightlifters or bodybuilders. But boxers have one part as good as other athletes, and that is the abdominal muscles. On the one hand, this is because the traditional weight-bearing training has limited effect on abdominal muscles, on the other hand, boxing has really high requirements for abdominal muscles. According to john sullivan, boxers need to develop shield-like abdominal muscles.
There are two kinds of abdominal muscle training: active and passive. Passive training means that when squatting or squatting forward, the abdominal muscles must be tightened to fix the trunk, so as to get exercise. Active training refers to sit-ups, sit-ups and leg lifts. In order to strengthen the load, you can hold the weight on your chest when doing sit-ups, and hang the weight with your feet when lifting your legs. Sullivan described the importance of abdominal muscle training in the training program. If I can only practice three strength movements, my choices will be squats, leg lifts and sit-ups. ?