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Boxing/Body-weight workouts


Old-School boxers would never touch weights and could do sets of 100 pushups, 100 situps, 100 deep kneee bends, and 50 pullups per set with no problem.

Would doing that many reps make someone strong for their bodyweight? Or would you need weights to do that? What are the benefits of doing that for boxers?


All these exercises using your own bodyweight are excellent. Anyone will increase strength doing these exercises. At some point you will plateau and just be maintaining what you have gained. This is because as you get stronger your muscles will need more weight to continue building. But, this is not imperative for boxers. Once you get to that point as a boxer, you have developed sufficient strength to have an advantage over your opponent.

Now if you want to take it to another level, you can start using weights for more development. Just be careful not to lift heavy weights as it usually makes you gain weight and could force you into another weight class...maybe one you don't want to be in.

Old school trainers thought weights made you lose flexibility and didn't want the fighters bulky. There was a little bit of lack of knowledge there since only certain types of lifting actually builds bulk. With lifting more mainstream these days trainers have a little more knowledge of weights and usually welcome it.

good luck.  


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Jack Rose


I can answer any questions related to boxing and training. I can help anyone prepare for professional or amateur bouts. My trainer/boss of 30 years is in the Golden Gloves Hall of Fame and was either the trainer or special adviser to the former heavyweight champion of the world Big John Tate, Evander Holyfield, Roy Jones Jr., Bernard Taylor, Billy Bridges, Frankie Randall just to name a few. He was also the President of the National Golden Gloves.


I have been in the sport of boxing since 1984. I started as a boxer and advanced quickly. I was lucky enough to have some of the best sparring in the country with 3 top ten pros in my very gym. I am fortunate enough to live near one of the better boxing programs in the country. We have cultivated our facility into the largest Amateur Boxing Gym in the country. In the mid 90's I became a trainer for Golden Gloves. I train amateur and pro fighters. I have worked in many corners at USA and Golden Glove tournaments. I have worked corners in pro bouts on HBO and ESPN cards. My friend, boss and coach is the former President of Golden Gloves and I trained under his tutelage.

I am a certified Golden Gloves/USA Boxing Coach. I am also a licensed to work pro bouts in several states. I head coach of the Southern Golden Gloves National Team.

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