Everyone knows that Tyson is a boxer, and his muscle mass is difficult for ordinary people to achieve. This training guide is only for reference and reference by professional bodybuilders. Muscle mesh finishing.
The heavy training of the legs of the boxer focuses on the speed and endurance of the boxer's chest and hands, which require a strong lower body to move or produce force, because the boxer's arms are not very large. Like a bow to an arrow
Although the thick arrow branches have relatively strong destructive power, they will not allow you to shoot faster and farther. Unless the draw force of the bow is also increased, arm weight training will be a burden. For a person who emphasizes agility and speed, For the same amount of time, a boxer would rather spend more time making the bow longer and bigger than making the arrow too thick. It is actually very realistic to spend more time making up for speed fighting, even if the poundage and weight are different. If the speed is too slow or the preparatory movements are too long and people predict and see through it, it will be useless. Speed and weight have limits. How to practice a sport within a certain period of time is the most important check and balance point. This is the biggest challenge of this sport. Knowledge
What a boxer needs to develop most is almost that kind of figure. Mike Tyson has the most ferocious fists in history. Since he entered the boxing world, many once-incomparable boxing champions have fallen in the ring under his heavy blows. Many people wonder, how can a human being punch such a powerful punch? After watching his training, you won't be surprised. This 1.80-meter cube has been used for strength training, and its training intensity has surprised many weightlifters. How does the boxing champion view strength training? Let him tell us himself.
Boxers should do strength training
In the past, boxing coaches always told boxers not to do strength training, as it would make your limbs thick and your joints stiff, turning you into a moving target in the ring. Fortunately, Cus (Cus D’Amato, Tyson’s first coach and adoptive father) doesn’t think so. Strength and flexibility are not mutually exclusive. Sonny Liston (former heavyweight boxing champion, known for his strength) can do the splits, even though his thighs are 36 inches.
Re-recognize each part of your body through the eyes of boxing
First of all, the thighs. Strong thighs are the best gift God has given us. In every movement of boxing, thighs play an irreplaceable role.effect. The main task of the thighs is to exert force during heavy strikes. The greater the absolute strength, the better. It is best if you can start like a rocket. You can't hold back every punch, so thigh endurance isn't very important to a boxer. Now it is very clear how to train the thighs. The heavyweight boxing champions who are famous for their heavy hitting ability all have squat scores above 1,000 pounds. My best score is 1,017 pounds. The goal during training is very clear, which is to increase weight and improve absolute strength. I never do exercises with more than 6 reps per set. The waist is a channel for power, transmitting the power of the thighs to the upper body. The waist itself can also generate a lot of power. The waist generates less force than the thigh, but is used more frequently. Every punch of a professional boxer should make full use of waist strength. The requirements for absolute waist strength can be lower, but endurance cannot be ignored. I usually use 400 to 500 pounds of weight and do 6 to 10 reps per set. The neck is a vital part for a boxer. The bison-like neck acts as a good shock absorber. If you have a long and thin neck, your head will swing around like a pear-shaped ball when hit. The neck does not actively exert force, so strength and endurance are not important. What is important is the muscles, which means strengthening them. I achieve this goal by using headstand, prone neck flexion and extension, and completely use muscle training methods. I don't care about weight and reps here, as long as I can gain weight. Which area is used most by boxers? Thighs? Waist? Shoulders? The correct answer is the calves. Just keep moving and keep tension in your calves as long as you don't want to become a living punching bag. When exerting force, the calf must have good elasticity in order to exert force smoothly. The most important thing about calves is endurance, and the key to training them is the number of times and the time. I did calf raises with 500 pounds for 300 reps per set. It is said that Ali's training consisted of 1,000 reps per set, but I don't know how much weight he used.
The above are the four most important parts of a boxer’s strength training, which form the solid trunk of the human body. You might be surprised that I include the legs in the torso. The way the legs exert force is exactly the same as that of the trunk. It is an extension of the trunk and is more important than the trunk. I like to study animals. I studied Tyrannosaurus rex, tigers, bears and kangaroos. They are all very strong animals. Although the latter does not have sharp teeth, it is the best boxer in nature. The results are very consistent, strong lower limbs, waist and neck are the best assets for survival. Moreover, the above four parts reflect four completely different requirements, and all other parts can be classified into one of these categories.
The shoulders are the most important part of a boxer, and they are required for any movement. But this by no means means you have to train your shoulders to look like a bowling ball. There are a lot of these guys in the ring and they make me laugh, and usually they can only dance two rounds in front of me at most. The shoulder is not the part that generates force, its flexibility is the most important. Therefore, shoulders should be trained just like calves. The best exercises are lateral raises and upright pull-ups. I usually use 5-pound small dumbbells and a 20-pound barbell. I can do as many reps as I can., usually no less than 200 times per group. This way you can always maintain a standard boxing frame. If you can't lift your arm by turn 8, your opponent can beat you as much as they want.
There is one area of boxers that may be the most developed among all athletes, and that is the abdominal muscles. It has to be very strong to withstand heavy blows. The only requirement for this part is to develop muscles. Do sit-ups, supine leg raises, hanging leg raises, whatever you need. Abs like steel are the real gold belt of a boxing champion.
The back is the part that generates force, but it is only an auxiliary part. The requirements for it are similar to those for the waist, but the requirements for strength are lower and the requirements for endurance are higher. This requirement is actually very similar to the requirements for muscle training. So you can see, a lot of boxers have nice lats. Barbell rows are the best exercise.
The requirements for chest are relatively simple, and the requirements for strength and endurance are not high. It may be better if the muscles are more muscular, but there are very few people who are hit in the chest and fall to the ground. In short, this part has lower requirements. Overtraining it can create obstacles in punching and defense. As a basic exercise for developing the upper body, the bench press should still be practiced, but it does not require too much effort.
The arms are the most easily misunderstood part. The force exerted by the arm itself is very limited. The more actively you make your arm tense, the clumsier it will appear. The arms should be like hooks, not cranes, that's what the legs are for. The requirement for biceps and triceps is endurance. You can pick a pair of dumbbells and start counting. But the requirements for the forearm are different. It is a direct contact part and is easily injured. You should pay more attention to its strength, endurance and muscles. Dumbbell wrist flexion and extension, and grippers can all develop your forearms. A lot of guys have thick upper arms, much thicker than their forearms, and these guys are definitely not boxers. A boxer's forearm is more important than the upper arm. The upper arm can be as thin as possible, but the forearm must be well developed.