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I don't know shit about fat loss, so no comment. Power clean and power snatch will probably carry over the best out of the barbell lifts. High bar/front squats and deadlifts done explosively could be good here and there too.
The guy in the article you listed might be good at boxing, but he doesn't seem very knowledgable in the "strength and conditioning" department. Of course training like a powerlifter doesn't make you a better boxer,...probably because powerlifting makes you a better powerlifter? Also, "5 years of powerlifting" lol ya ok. Fuck, that article was frustrating to read. Here's a better one:
http://www.rosstraining.com/articles/strengthtraining.html
From the article:
Notice how this article is entitled strength training and not weight training. There is a difference between these two phrases. Strength training involves the use of resistance exercise in the pursuit of increased strength. Resistance can come from several sources such as bodyweight (ex. pull-ups), free weights, medicine balls, odd-objects (ex. sandbags), and resistance bands. Each tool is simply a means to an end. No tool will guarantee results. No tool is better or worse than another. Each tool offers value if used correctly.
Many old-school trainers frown upon free weights, yet encourage bodyweight exercise. This is an illogical mindset however, as each form of training can produce similar results. Free weights are not better or worse than bodyweight exercise. There are many fighters who swear by free weights, while others prefer traditional methods such as bodyweight exercise. There have been successful fighters from both sides of the fence. To deny this fact is a demonstration of nothing more than ignorance.
So basically, use anything you can (except don't drink what Marquez drank!). To say outright "lifting weights won't increase punching power" is a gross over-simplification at best.
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On August 18 2013 16:40 BenKen wrote:I don't know shit about fat loss, so no comment. Power clean and power snatch will probably carry over the best out of the barbell lifts. High bar/front squats and deadlifts done explosively could be good here and there too. The guy in the article you listed might be good at boxing, but he doesn't seem very knowledgable in the "strength and conditioning" department. Of course training like a powerlifter doesn't make you a better boxer,...probably because powerlifting makes you a better powerlifter? Also, "5 years of powerlifting" lol ya ok. Fuck, that article was frustrating to read. Here's a better one: http://www.rosstraining.com/articles/strengthtraining.htmlFrom the article: Show nested quote +
Notice how this article is entitled strength training and not weight training. There is a difference between these two phrases. Strength training involves the use of resistance exercise in the pursuit of increased strength. Resistance can come from several sources such as bodyweight (ex. pull-ups), free weights, medicine balls, odd-objects (ex. sandbags), and resistance bands. Each tool is simply a means to an end. No tool will guarantee results. No tool is better or worse than another. Each tool offers value if used correctly.
Many old-school trainers frown upon free weights, yet encourage bodyweight exercise. This is an illogical mindset however, as each form of training can produce similar results. Free weights are not better or worse than bodyweight exercise. There are many fighters who swear by free weights, while others prefer traditional methods such as bodyweight exercise. There have been successful fighters from both sides of the fence. To deny this fact is a demonstration of nothing more than ignorance.
So basically, use anything you can (except don't drink what Marquez drank!). To say outright "lifting weights won't increase punching power" is a gross over-simplification at best.
I've read a few other articles and I think the better argument is that doing something like olympic lifts takes a lot of dedication, technical prowess and practice that would be more fruitful doing other exercises instead. I've been reading some of the strength and conditioning routines used by some of the best boxing coaches and boxers and they're 90% core work and plyometric stuff. Mike Tyson developed his strength on a 300 pound heavy bag, and he would do 2000 sit ups everyday during training camp. I guess I have to find a medicine ball somewhere.
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yeah, mastering the full olympic lifts takes years from what I've read. I've been dabbling in it for quite a few weeks now and I'm still stuck at baby weights lol.
Doing the power versions with a "Jump/Shrug" style is pretty easy to pick up though, especially if you are not really focusing on the number on the bar, just how well you are doing the movement. The power versions are a loaded, explosive hip extension exercise and they really don't take that long to learn. Not saying you have to do them, but they would carry over well. Hell, a dumbell snatch is easy as hell and would do much of the same thing.
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On August 18 2013 15:15 lannisport wrote:So I have a few questions. I'm trying to lose belly fat so I can get a nice 6 pack going by October and I need to lose about 15 pounds and right now I'm hovering at 16% body fat (Damn stubborn layer of fat seems like it won't fuck off). It's been good so far because I started working out again in mid June and I've lost about 15-16 pounds since then and some % of body fat. Right now my diet is semi paleo + intermittent fasting (Lots of meat, sometimes sweet potatos/rice/bread/pasta-- usually on workout days). I lift only twice a week now because I've started to box again (Just once or twice a week). At this rate I'm losing maybe 0.5lb-1lb per week which seems to be a healthy rate but I'm really paranoid about losing weight without the mm on my fat calipers going down. Readings are inconsistent at times and I don't look any leaner in the mirror. Does any one have any advice in regards to that? On non workout days I usually have some meat (Say a few sausages, eggs, onions) a protein shake (with about 75g of protein in it), MCT oil (250 calories worth) and maybe a banana with some peanut butter on it or some sweet potato french fries. I want to make sure I'm not undereating especially when it comes to the starchy stuff. The weird thing is I'vd developed some sensitivity to it because when I end up eating a lot of starchy foods my mind tends to become fuzzier. Also on a related note, does anybody know which exercises best transfer to boxing? If I had to guess it'd be the powerclean but I could be wrong. I think after I lose the 15lb I should pack on some more muscle by either upping my lifts (They really suck) or trying out olympic lifting. ETA: I just read this article, what do you guys think? http://www.expertboxing.com/boxing-training/boxing-workouts/why-lifting-weights-wont-increase-punching-power
What I heard is when you drop from anywhere above 13% down to around there you can hardly tell any difference. It can be very discouraging but keep fighting and it will be much more obvious when you get to below 13-12% bf. Also there's no need to be checking the mirror every day. Once a week is better, in the morning, as unbiased as possible.
If you are trying to cut I would stay away from peanut butter. It's incredibly high in calories, but hey if it fits your macros then go with it. Drink lots of water, helps keep your body in top shape.
Lifting heavy does not help with fighting. I would say yes Cleans, Snatches, Jerks and Push presses would help the most, but also depends on how well your technique is. Not sure if you should be doing trips, dubs or singles.
Also there's this exercise where you take an empty bar, double overhand grip slightly wider than shoulders, and punch the bar out as you jump, and pull it back as you land. Sort of like skipping rope but you are punching a bar back and forth. It's a bit hard to describe but I think you can find youtube videos of it, forgot the name. Hope someone else can shed some light on this.
Seriously though, cutting is 80% diet. Ok fine bulking is also very close to 80% diet but cutting is so important that your eating is spot on. Just keep an iron mind and you'll get results.
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On August 18 2013 15:15 lannisport wrote:So I have a few questions. I'm trying to lose belly fat so I can get a nice 6 pack going by October and I need to lose about 15 pounds and right now I'm hovering at 16% body fat (Damn stubborn layer of fat seems like it won't fuck off). It's been good so far because I started working out again in mid June and I've lost about 15-16 pounds since then and some % of body fat. Right now my diet is semi paleo + intermittent fasting (Lots of meat, sometimes sweet potatos/rice/bread/pasta-- usually on workout days). I lift only twice a week now because I've started to box again (Just once or twice a week). At this rate I'm losing maybe 0.5lb-1lb per week which seems to be a healthy rate but I'm really paranoid about losing weight without the mm on my fat calipers going down. Readings are inconsistent at times and I don't look any leaner in the mirror. Does any one have any advice in regards to that? On non workout days I usually have some meat (Say a few sausages, eggs, onions) a protein shake (with about 75g of protein in it), MCT oil (250 calories worth) and maybe a banana with some peanut butter on it or some sweet potato french fries. I want to make sure I'm not undereating especially when it comes to the starchy stuff. The weird thing is I'vd developed some sensitivity to it because when I end up eating a lot of starchy foods my mind tends to become fuzzier. Also on a related note, does anybody know which exercises best transfer to boxing? If I had to guess it'd be the powerclean but I could be wrong. I think after I lose the 15lb I should pack on some more muscle by either upping my lifts (They really suck) or trying out olympic lifting. ETA: I just read this article, what do you guys think? http://www.expertboxing.com/boxing-training/boxing-workouts/why-lifting-weights-wont-increase-punching-power
How much protein is that, like 110g? I've heard loads of different values for protein intake but in general the value seems to be between 1-2 g of protein per lb of body weight so you should probably increase your protein intake. Although that's just going to help in retaining muscle.
If your protein intake is high enough and you're losing weight than it should be because you're losing fat even if it doesn't show, if your not losing weight after a week or so then you can cut your calories a but more, but cut by reducing your fat and carbs. Remember that in most guys body fat needs to be pretty low to get rid of belly fat, in general it's one of the last places to go on men.
I don't know about boxing, but my friend was telling me that MMA guys do these super high intensity weight lifting routines so you could look into that, I'd imagine it'd be insane stamina training.
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Hyrule19241 Posts
You can't target areas to drop fat from. You just have to eat better and workout more in order to lose that fat you want.
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Tell that to all the women doing 100x100 sets on the hip abductor machine in every gym.
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For developing strength for boxing, from some of the reading I've done, I would still recommend a program like starting strength to begin with until you have some decent numbers. Of course, I have no idea where you are in terms of strength but most if not all of the strength routines for developing strength mention that it is an intermediate or advanced routine and not to be used by beginners, while another site mentioned it's good to aim for roughly a 2-2.5x BW deadlift. In boxing explosiveness matters a lot more than max lifts, and you also need the endurance to keep it up through all the rounds, which powerlifting alone doesn't really help with. The routines I looked at usually still had squats bench and deadlifts worked in, though generally more than just 3-5 reps and a lot higher focus on speed than 1rm.
Also I've heard mention of kettlebell work being highly transferrable to MMA specifically, but I didn't come across it in any of my reading the other day. Also note I was specifically searching for muy thai strength training, not boxing. The strength training outside of the highest level probably looks extremely similar, but thats just something to note.
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Photos taken this weekend, which will be submitted for a contest at work 
![[image loading]](http://i.imgur.com/Xm2QMQz.jpg)
![[image loading]](http://i.imgur.com/WUS7pep.jpg)
Yes, I'm totally platewhoring; it's a 25-lb plate and the rest 15-lb on each side. But no one with any familiarity with the sport would entertain even for a second the thought that those might be 20 kilo plates 
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nice pictures :D what gym is that
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Sexy pics man. That gym looks nice too.
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Thanks! It's a nearby Crossfit. Really weird wood flooring under the mats - it's springy enough that when I drop my paltry weights, I knock stuff off a table fifteen feet away. Also, they only have 31-mm bars, which is really annoying. Facility makes for nice pictures though!
On August 17 2013 10:38 NeedsmoreCELLTECH wrote:
120 stitch brain surgery
Holy shit. Looked for more info in blog, previous posts, found nothing. Wut hapen?
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lol crossfit discs. Nice lifts though, I've always tought that throwing 100kg to your shoulders is fucking scary.
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from my understanding, having more plates actually makes the lift harder since the weight distribution is spread out. :D
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Right knee been hurting me for the past 3 weeks. Disc in back on and off for about two years. Mousearm still cramps up after gaming. Time to see a doctor I guess -_-
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Well I'm getting surgery tomorrow, hope that I can get a speedy recovery and start lifting again in two weeks.
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Hi all!
I'm new to this forum and higher level fitness in general, and thought that this thread seemed to be the safest place to post this.
+ Show Spoiler +I've just tried Crossfit's bootcamp today. I've run long distance and played soccer throughout my life, so my core and legs were probably in a good place - but I'm not sure if my shoulders were ready. I've never done a lot with free weights, mostly just bodyweight and sports, but I didn't think that doing that doing pushups would make my shoulders pop and feel uneasy. I'm thinking it might just be a form issue, and if so I'd still like to keep up with the bootcamp and then Crossfit afterwards but it's gonna be one helluva ride. On a related note, in terms of diet, is it possible to both lose fat and gain muscle at the same time (thermodynamics would suggest no?) If not, does "toning" mean making leaner muscles and losing fat, rather than gaining muscle mass? As of now, I'm pretty ignorant, so I'm just going to focus on eating healthy food as suggested per the website below while keeping active http://simplesciencefitness.com/My goals are to lose excess fat, to gain a small amount of muscle, and to be lean and feel confident and healthy in general. I feel particularly lacking / undeveloped in the back and shoulder regions - I've had shoulder problems in tennis in the past, which I think muscle might have helped prevent or at least mitigate the effects thereof.
Any advice would be appreciated for a total newbie!
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Hyrule19241 Posts
toning is bs
Your coaches should be helping you with form, especially in a boot camp class. If they aren't, or don't seem like they know what they are doing, find a different gym.
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They are, but there are a lot of students in the bootcamp. Individual attention comes every few rounds, so I've mostly been looking at the more senior students / fit looking people and trying to imitate their form.
There seem to be a lot of sets in the bootcamp - would this promote muscle growth, weight loss, or just leaner muscles in general? I want to both lose some fat and develop some muscles, and the websites I've checked out suggest that you should pick one and then attend to the other afterwards. I want to match my diet accordingly, which one should I start with first (if at all?)
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Hyrule19241 Posts
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EPT
