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In the past, when speaking of strength and power training for a combat athlete, many athletes and coaches approached it very reluctantly, being afraid of getting too muscle bound and stiff and consequently having their performance negatively affected-because they had the incorrect perception of it.
Today, there is overwhelming evidence that a correct approach with strength and power training actually achieves the contrary, increased mobility, speed, power, and force production-as well as injury prevention.
Sadly, a lot of training facilities, still stick to outdated notions due to traditionalism and fear of change.
In this video, we will exlore why boxing coaches are so defiant of strength training and what to do about it.
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Excellent stuff!
Great video as always😊
This is the most underrated channel ever!!! I don't understand why 😢, bro is doing such a great job. Well researched, it's sad dumb guys only care about bodybuilding these days and neglect athleticism and combat sports.
This channel is awesome
Your videos are fantastic! Thank you
You should do a video on how to strength train for gymnastics,and acrobatics.
Pleeaaassee do a on confidence, new subscriber
Thanks G
One topic I would like to see you make a video on is neck training
Good idea
Thank you for another wonderful video, Saman! Your content is always top-notch. Could you make a programming guide for MMA (regimen that is generally applicable to wrestling, bjj, boxing & muay thai (or kickboxing))? I am having trouble figuring out what my regimen should look like, as cross-training has created a need for more physical ability across different areas. OR Could you do a video on stretching (increasing flexibility) and injury prevention routines (e.g. knee strengthening, rotator cuff/shoulder strengthening , etc.)? Thank you as always!
Stretching!!
Please more videos on wrestling conditioning ratios 1.3 or 2.1 and how many rounds and how to progress and how many seconds Thank you sir ❤
You know you can just pay the dude. He has a program apparently.
@@GalryZ Not specifically on Wrestling he is working on that but he has other programs that we can benefit from
@@velinivanov607 Really? Even better.
Goku transforming into Ultra super saiyan (grade 2 form) is an excellent example.
Please please please do a video on confidence
Great video with great explanations & illustrations. I really like the comparison between perfect world & reality as I could find myself in this frame. # The future belongs to open minded 💪
Thank you 🙏
I know you made a video about GSP’s psychological advantage, but can you please do a thorough breakdown on his S&C such as his use of gymnastics and whether using it is a gimmick or not? This was a great video, and keep up the phenomenal work!
Can you do a video on GSP like what you did to khabib pls thanks
The thing is, the mentality of if it ain't broke don't fix it. The thing with other sports is they can change the way they train and they may win or lose a competition in the sport they play at most. However, you don't play boxing, if something works and you decided to change your training, you may lose or win but you may also lose your life or suffer a horrible life changing injury. Although it has been proven beneficial in other sports and I'm sure it's beneficial in boxing. The thing is, to a fighter, not an athlete who "plays" a sport, it may mess with their state of mind, like "calisthenics, boxing, and roadwork have kept me safe and winning, what if I change what works and get hurt"
You can lose your life playing football, mma and soccer as well
MMA fighters have no issues with lifting weights. Boxers are just behind on the times in this. If you're not "playing" at fighting then you train with every advantage and the advantage of weight training is too big to pass up on.
amazing vid, very informative but not the best audio man but ye still enjoyed
Did you really call lunges a single joint exercise? While also claiming that bodybuilders don't do squats, deadlifts, bench presses, etc? This does not build my trust for you as a knowledgeable coach.
Thats why I lift 100lbs most, 30lbs dumbells x2 max. I remember getting a little buff and I was SOOOO SLOWWW. I still want to get buff but I feel like a victim if I cant move as fast as
Great video, but I wouldn’t call the lunge a single-joint exercise by any means.
“I don’t trust myself I only trust the data” (that someone else decides to give you). Famous last words of a puppet who has come to love his strings. In all seriousness this blind belief in science is a really bad mindset to have and ironically betrays the foundational scientific principles.
I;d say that in the world of boxing there is a really strong sentiment for "old masters" and, in consequence, their methods. Of course "old" boxing was in many ways better than the mix of chess and politics we have nowadays but it doesn't mean that the discipline can't learn from "modern" sport science.
Well put, I agree
No it wasn’t. Politics and corruption was just as bad if not worst back then
@@vince11harris maybe, but that's not my point. Many disciplines (not only in sport) tend to idealize the past, but even if there are reasons to do so it is usually counterproductive to blindly follow the "old ways".
There Are Literally Videos Of Mike Tyson Strengthen Training, Squats, Curls , Deadlifts Etc.
How do Dr Steelhammer and Dr Ironfist fit in your analysis? Excuse my ignorance, that is how your topic intersects with my perspective
Boxers today do strength training.
600 pushups a day mentality
@@faithalone5081And sit up's! 😂😂
Some of them
Power or strength
Na had boxers tell me they don’t lift
So moral of the story strength training helps like a supplement to your skills Ooga booga!?!?!?! 🗿
Do you think isometrics would help combat sports athletes ?
Bruce Lee was a big proponent of isometrics ,he believed it increased his power.
Yes
Lifting weights could be beneficial for boxers in many ways but it will make them a little stiffer no matter what they do, that's the major drawback for them
Somehow, this video makes the exact same misconceptions as another I just watched. So rather than waste time repeating the same thing, I'll just copy-pasta myself. ”This video makes so many misconceptions in this video while trying to break misconceptions. Bodybuilding does not place a "huge" emphasis on specificity. Bodybuilders, now and past, typically train compound exercises, then target specific muscle groups. Another point: you use the same muscle fibers whether lifting light or heavy. An explosive lift is an explosive lift. You're using the fast-twitch fibers whether your failure point is set at 3,5,10,20 reps whatever. Your slow-twitch fibers will kick in more and more as you reach your failure point regardless of how many reps you do. Strength is strength. You build it in the fitness gym and hone it in the boxing gym. If you build it, your regular boxing training will form the mind-muscle connections necessary to make it fast. Then you'll have a fast strike with even more power. And lets not ignore the other major benefits of weight training: increased bone density, increased tendon/ligament strength, and reduced risk of injury. Bashing your leg against a tree does not make it stronger. Consistent stress under increasingly heavier loads does. Along with increasing your power, extra muscle equals increased padding around parts of you that can break. Why anyone would willingly ignore such massive benefits is beyond me. The only legitimate reason not to do weight training for combat sports is to keep from exceeding your weight class. Even then, you should just jump weight classes anyway.”
Bodybuilders focus on muscle size and symmetry, and they will therefore place extra emphasis on isolated exercises based on their competitive needs, often with exaggerated eccentrics to get more time under tension. And it's not a matter of bodybuilders not engaging in compound lifts; it's about the overall ratio and time allocation. ''you use the same muscle fibers whether lifting light or heavy'' There is a certain threshold. Every muscle-fiber type has its own corresponding motor unit. I.e., ST muscle fibers and ST motor units vs. FT muscle fibers and FT motor units. If the demands of the task are high, say a max weight, sprint, or jump, then the body has to go with the FT (the size principle). Read Science and Practice of Strength Training by Zatsiorsky. If going by a light weight, the mental intention must be high also. ''Strength is strength'' Strength is situational. All-in-all, it is producing forces and overcoming resistances with little regard to the time it takes. To grow in strength, you must overcome resistances above the normal baseline. And the strength you grow is target-specific and movement-specific. How you build strength is more of an important topic, and I've already made tons of videos on that, so I will not discuss it here Finally, I am not advocating against strength training; I am critiquing the optimal means of achieving it; that is the entire point of the video.
@@PowerTraining Nearly all...seasoned lets go with that...bodybuilders prioritize compund lifts, leaving isolation exercises towards the end of the workout. It's well established within bodybuilding that compound lifts are more efficient for building muscle. Then they use isolation to target lagging muscle groups. It's nearly always the novice that walks into a gym and the first thing he does is knock out bicep curls. This idea that bodybuilders place an unnecessary emphasis on isolation exercises is so archaic. Isolation movements can be beneficial for anyone. Compound lifts don't work everything equally. And full range of motion exercises are not "exaggerated eccentrics." Where does that even come from? That term is extremely vague and doesn't mean anything to me. Lift from the stretch, move till full contraction. It builds muscle and mobility. You absolutely use both forms of fibers when performing any type of movement. Yhe difference just comes from the ratio. Particularly, the closer you reach the failure point of one fiber type, the other will automatically engage to compensate. That's why your movements slow down, because your fast-twitch fibers become more and more compensated by your slow-twich as you lift. You just use more of one type until you near failure. This idea that you don't use both continuously is highly outdated. It's similar to keto people who claim you can't burn fat and glucose at the same time, or the people who used to/still break down rep ranges as purely strength ranges, hypertrophy ranges, and endurance ranges. It doesn't work like that. Dr. Layne Norton in particular focuses regularly on the mistakes of conventional wisdom in muscle-building and strength. Strength is only situational if your hyper-specializing in one field, say strongman or powerlifting with zero regard for any other form of lofting. Combat sports in general are well-rounded sports that regularly combine strength, mobility, and cardio-endurance. Conditioning works. If you build new muscle, you also need to work on the mind-muscle connection to properly engage it. Most people are much stronger than they think because they never put themselves under the load necessary to make the brain recruit more pf the fibers they already have. That's why you get guys with anecdotes like, "I started lifting and felt slower," not to mention they're probably just worn out from the addition of unusual training. I'm aware you aren't dismissing strength training in combat sports, which is appreciated. But, the manner in which you're doing so is also outdated.
And that's still ignoring the other benefits of strength training. It strengthens everything: muscles, bones, tendons, ligaments, it all. It makes you more capable of delivering power and receiving it.
You keep taking my points out of context. Who said unnecessary emphasis? Who said isolated movements are not beneficial? And why are you mentioning full range of motion exercises all of a sudden? And Injury prevention? I advocated the use of isolated lifts for this purpose in the video itself, which you seemed to have miss. Did you watch the entire video? With exaggerated eccentrics I am referring to emphasizing the duration of the eccentric portion to induce more time under tension, for more micro trauma and therefore higher protein synthesis, which appears to be a common theme in bodybuilding. (I am not referring to cutting the range of motion.) Regarding the muscle fibers and motor units, of course, the body doesn’t think in terms of extremes, it’s all relative. This goes with the energy systems as well. But going high effort on a maximal lift of say 95% of 1RM will recruit more FT M. Us and fibers than going ‘medium effort’ on a lift of say 60% of 1RM. To reach the same M.Us recruitment on the 60%, you would have to go with high mental effort despite the light weight, which is difficult for a lot of athletes because they would take the light weight for granted and voluntarily reduce the mental effort. (This is the whole essence of power training, improving this competency.) The information I provided in my previous comment once again comes from Zatsiorisky and co-author, WJ Kraemer. If you look up the latter on researchgate.com you will see that he has 1000+ scientific publications and authored 12 books, from past to present. (Together they have about 1300 articles.) So, if anyone is qualified to having up-to-date information, he would likely be a suitable candidate. And once again, simply because combat sports are a well-rounded sport in terms of athletic demands, it doesn’t exclude the fact that there are optimal means of achieving this. (Compound lifts, ballistic training, plyometrics, etc.) And that is the entire point of this channel, advocating for the optimal means. And quite frankly, this is how I earn my living. The principle is clear, the methodology is not always clear. Anybody can state an optimal principle, but using the correct methodology is more of a complex task. Anyways, I always appreciate feedback on my videos, especially if it is well-grounded. But if decide to keep taking my points out of context, especially without having analyzed the content of the video adequately, I will henceforth refrain from this exchange with you. Nothing personal. @@TheKiltedGerman
@@PowerTraining I admit then, I did misunderstand your initial argument. SO, I recant my assessment that your take was the same as the other video I mentioned. Didn't see any any of the nuance while initially watching and admit led me to not watching the entire video. So, I appreciate the effort to properly state your point here.
I feel like weight lifting limits movements and as a boxer you want to have wide array of movements at your disposal
Low weight, explosive reps. My movement speed and power have improved massively. I only lift between 40 and 60% of my 1 Rep Max
@@waylow83what exercises do you do ?
You're just wrong, but ok
Your feelings are wrong. A lot of boxers who do not lift weights have poor mobility in their shoulders, thoracic spine and hips, and lifting weights grants new mobility since they're getting stronger in ranges of motion they're not usually in.
Yeah buddy that's not how that works. Strength training doesn't limit mobility, especially when your not training to put on size
lifting doesn't make u faster and that's proven in the science force production doesn't matter at high velocities anyway. The old school guys were right. Force actually slows you down since it stiffens your tendons and other stuff that decrease velocity and then when u do plyometrics it's not as good as doing your specific sport since u are handicapping yourself with weights regardless. High force can only be produced slowly.. Force doesn't matter. Only speed and mass
This is very interesting. Can you start a channel and document your findings? Post peer reviewed studies and compare? I'd love to hear more about it.
Well, lifting is a broad term, and I admit, my title is oversimplified to attract a wide audience. Now to your concerns… Force production is critical in nearly all athletic movements. It's true that the relevance of maximal force production may diminish at very high velocities, but this doesn't mean it's irrelevant. Instead, the ability to produce force quickly (power) becomes more important. (And to be able to produce forces fast, you must have a high ceiling of force to begin with-i.e., maximal force production.) If a car can only reach a top speed of 20km/h, it doesn’t matter if it can do so in one second. It will still lose to cars with a top speed of 100km/h that reaches it in 2 seconds. Funny how you mention tendon stiffness, because ironically, this can actually be beneficial for explosive movements. Stiffer tendons can store and release elastic energy more effectively, aiding in in a spring-like mechanism. (Aka stretch shortening cycle.) Plyometrics and sport-specific training serve different purposes. Plyometrics are designed to improve explosive power, which can complement the skills developed in sport-specific training. It's not an either/or scenario; both can be important parts of a well-rounded training program. Using weights in training does not inherently handicap an athlete, especially not if the exercises are done in full ROM. (Which actually has been proven to increase mobility, contrary to your hypothesis.) Source: Morton, Sam K., et al. "Resistance training vs. static stretching: effects on flexibility and strength." The Journal of Strength & Conditioning Research 25.12 (2011): 3391-3398. The relationship between force, speed, and mass is more complex than your statement suggests. All three are important in different ways. And now that you’re mentioning science, a good starting point is the 50+ sources at 00:23 (which I used as a basis on my literary analysis in the University of Umeå titled: ‘’Contributing factors to punching power in Boxing A narrative review summarizing determinant factors of punching power in boxing and means of improving them.’’ And oftentimes, when you even mention the word ‘’science,’’ a good starting point is to actually accompany it by a source so that those interested can actually go in and verify the claims made, you know, to exclude things such as faulty methodology, selection bias, etc. (That’s kind of the point of referring.)
This sounds silly.
@@PowerTraining boxing is different from other sports in boxing your hand/arm is like a ball and the heavier and faster the ball is the more power you have. The only force you have to overcome is inertia and weights just add extra inertia that isn't specific to real life punching. Not like other sports where you apply force into an object like the ground or on a ball where you are already in contact. applying force after you land a punch doesn't result in knockouts. Knockdowns maybe.My existence proves this. I know more about punching power than anyone in the world currently, and in the past there were way more powerful boxers than there are now and lighter too. Weights have messed things up. All that power training is useless. I plan on going pro, and I plan to prove it to the world I already have immense 1 punch knockout power. I will not do any power training. You will try and say I have power in spite of not doing it, but that is cope talk my friend. All these physics equations aren't anything to do with power specifically to do with boxing Today in modern days people are trying so hard to improve their power that they are actually reducing it
@@GalryZ I will make myself a study. If I manage to make it pro it will be a success