3. Exercise Choices

The common myth amongst many fighters and coaches is that ‘weight training makes you slow’. Weight training for vanity should not form part of a training camp. However strength and power training have to be included. Due to scientifically proven reasons such as the utilization of the stretch shortening cycle, strength and power training will actually increase the physical strength, punch power, and punch speed of the boxer.

The second common myth, and the one that worries the boxer most is that weight training ‘makes you put on weight’.

And yes it can. However like with nutrition, the key to preventing this is the choice of exercises, and the timing of them during the training camp.

Pure strength training takes place in the early stages, to build the foundations and prevent injuries. This progresses into strength – speed, and strength – endurance as the fight draws closer. The loads being lifted, as well as the repetitions and sets are altered. Most importantly the type of lifting done by the boxer is changed, meaning the fighter will not gain weight from this style of training as long as the plan is executed correctly.

As the fight approaches the boxer will have increased fast twitch muscle fibres, a lean and athletic body, increased performance, and most relevant to this article the boxer will have an increased metabolic rate. This means their body is burning fat in an optimum manner, giving the boxer the best chance possible of making the weight required for fight night.

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