WNY MMA and Fitness: Boxing training Myths.

BOXING TRAINING MYTHS

Here at WNY MMA, one of the most hotly debated topics is whether lifting weights can help, hinder or have a nominal effect on boxing performance and success. Hugely conflicting opinions are argued by trusted experts and coaches who have had qualified success with contradictory and differing approaches. This can often lead to confusion which means people resort to training in whatever way they like.

At a time when most sports (in particular other combat sports like MMA) have embraced innovative sports science and research, boxing has been slow, slightly resistant even, to embrace modern strength and conditioning techniques. It wasn’t always this way, however. Way back in the 17th century, boxers were revolutionary researchers and would obsess over trialling, testing and recording all aspects of training and nutrition.

But somewhere down the line the research and trials slowed down and boxing training methods today have mainly been passed from one generation to the next. The same key principles of training from the 17th century – science (technique), endurance and courage – still form the basis of how boxers are trained worldwide.

Or is it really that simple?

One important point to consider is that most aspects of traditional boxing training actually work very well. H.I.I.T. or High Intensity Interval Training has recently been touted as the fitness industry’s miracle cure to fat loss and good health but this style of training has been at the heart of boxing gyms for hundreds of years. So, why change what works?

Although the end result may be reached more by accident than design – simply by getting boxers to hit things, jump around and perform calisthenic (bodyweight) exercises hard and fast – you can actually create a very strong boxer both physically and mentally without ever having to pick up a piece of iron.

But let’s look at some practical advice to help you make better decisions about adding weights to your training. Here is the truth about some common myths:

Myth #1 Sports science is a waste of time – you can either fight or you can’t. Top professional boxers actually have large, qualified teams who manage all aspects of sports science, strength and conditioning, nutrition, supplementation and much more. Strength/resistance/weight training protocols are prevalent but the information just hasn’t filtered down to grass roots level where the sport is predominantly amateur with volunteer coaches.

Myth #2 Weight training is not applicable to boxing. Weight training is simply a form of resistance training with added weight. Your body doesn’t know or care whether you’re lifting a weight or not – it simply reacts to applied resistance. When you do a pull up, you are pulling a weight of around 60-70 kgs… your body. A medicine ball’s a weight too, isn’t it? Even when hitting the heavy bag there is a point of resistance at contact.

Myth #3 Weight training decreases flexibility. The enlargement of muscle does not compromise the ability of muscle fiber to stretch. Hypertrophy (enlargement) is independent of flexibility and large muscles are just as flexible as small muscles physiologically. The major concern for coaches is that range of motion (ROM) and flexibility will be compromised but you would have to take your body to the extreme level of a professional bodybuilder before there was any risk of negative effect to ROM.

Myth #4 Weight training leads to weight gain. Weight training actually has a desirable effect on body composition and, importantly, fat loss. Yes, diet and lifting weights can add muscle and weight if you are training and eating for hypertrophy but that’s not the only way to do things. You can prepare for strength, power and speed without gaining and by doing so you will optimise lean body mass as a desirable bonus.

Myth #5 Weight training slows you down. Again, research shows the opposite. You will gain significant increases in punch velocity and punch endurance with intense strength training, not slow down.

Myth #6 If you want to punch better you should focus on the chest and the arms. As long ago as 1991, Verkhoshansky reported that a whopping 76% of the effort from a straight jab comes from the trunk and the lower body. In other words, only 24% of a punch comes from the arm and surrounding muscles. So, as well as focusing on correct technique, it would be advisable to have a strong program dedicated to the large compound lifts that work the lower body and torso (deadlifts, lunges, squats etc.)

If your coach encourages you not to lift weights, then he may still have a very effective program that will help you develop into a strong and proficient boxer. It is vital that you spend a lot of time perfecting the science or skills of boxing and your strength will develop naturally anyway as a direct result. However, it has been well documented, acknowledged and understood for a good few decades that resistance weight training can assist with significant benefits to your boxing development and success. By adding just a couple of well-designed weight training sessions to your training, you may just take your fight career to the next level…

See more at: http://boxingcoachderek.com/strength-myths/#sthash.fh4VyfxA.dpuf
Edited By: Ted Fisher