CB: What methods of strength training do you prefer? Do you use free weights or a lot of body weight exercises?

RP: Strength training methods will depend on the persons training age, background, weaknesses, needs, goals, and were we are from a fight.

So I have a lot of tools in the tool box I can use depending on the above scenarios. Usually I begin with body weight movements. I totally agree with what Alwyn Cosgrove says, "If we cannot stabilize and move our own body weight, we have no reason to use external resistance"

Once a person can handle there own body weight we use different strength exercises. I like using squats, I really like front squats cause we can train the legs with the thoracic extensors that are usually weak. A boxer that has been at it for a while will will have an increased kyphotic posture along with pronated shoulders. So we need to correct this if we want to improve performance.

We also use dead-lifts, single leg work, posterior chain work, core strengthen with more transverse plain exercises, but we also perform reverse crunches they are a great abdominal strengthening exercise that also help in improving posture.

A lot of unilateral work, pulls, rows, chins, pull ups, you name.

We use equipment ranging from db's, barbells, med balls, sand bags, kegs, sled, sledge hammer, I'm going to start using kettle bells more. Once again, these are all great tools we use depending on the situation.

Corrective exercises are used to keep the fighters muscle imbalances and posture in check.

I will say that generally fighters are bloody weak! So I like to improve and focus on maximal strength training. I will use hypertrophy training if a fighter needs to move up a weight class or needs more muscle mass.

For our dynamic training, I like to used med balls and other plyometric exercise for explosive power.

That pretty much sums it up as our training is ALWAYS evolving and improving as I continue to study and learn and as we progress in our own training.

CB: Do the boxing workouts require any special equipment?

RP: Yes the workout uses special equipment that is very affordable and can be purchased at sporting stores, or boxing equipment magazines.

You will need hand wraps, a jump rope, gloves, punch mitts, a heavy bag, double end bag, speed bag and a small timer that you can by at any store. You don't have to get all the bags at once you can still burn allot of fat with the jump rope and heavy bag alone. The other equipment just really speeds the results.

Copyright (c) 2008 Rob Pilger

Page 3 of 3 :: First | Last :: Prev | 1 2 3 | Next