This is still one of the oldest myths in boxing training workouts.

This is still one of the oldest myths in boxing training workouts.
The most needed and under trained bio motor ability I'm
talking about is maximal strength. I'm going to explain
briefly why you want to lift heavy weights, and why in fact
they won't make you slow as boxing skill trainers
religiously believe to be the case.

Lifting heavy weights will make you slow is a myth that has
been around for many years. It doesn't sound like it's
going to be dying anytime soon either. This myth comes from
boxing skill coaches who know nothing about exercise
physiology and strength/conditioning. Ask any coach what is
their main goal in training their fighter? Their answer
usually is, to make their fighter faster, and more powerful
for their upcoming fight The fact of the matter is that
most fighters are bloody weak! These coaches don't
understand that to get fast, you first have to get strong.
To get strong, you have to lift heavy weights. Performing a
hundred push ups and lifting light weights for over 25 reps
won't get you strong. Performing high reps won't, but high
reps are often what a boxing skill coach will tell his
fighter to use.

Boxing skill coaches also fail to understand that strength
and speed, are the prerequisites for power. So to be
powerful, you have to be strong and fast. There is no other
way around this formula. If you ignore it, you don't reach
your full potential.

Now don't get me wrong, if you do nothing but lift heavy
weights, they can make you slow. The key is though you must
combine speed strength exercises with your strength
training to increase the rate of force development. This
combination of training means will then make you more
explosive. The thing I question is, don't you increase your
rate of force development hitting the speed and double end
bag? Yes you do. Keep in mind, by rate of force
development, I'm talking about how fast you move an object.
That's the key, how fast you move. If you wanna be fast,
you have to move fast.

So even doing eight weeks of a base strength training block
won't make you slow. You can then add more speed strength
exercises in the next block, or plyometric exercise in
conjunction with strength training to increase the RFD.

The results of adding these training means is you have a
fighter who is truly faster and stronger. That's what ends
fights quick, explosive power. To be explosive you first
need to be strong so you can be fast. Speed is born from
strength. Weak fighters aren't fast for a reason. Once you
are strong and fast you are powerful. Once you are powerful
behind sound skill, you are a dangerous fighter. I hope
I've shed some light on this old wives tale for you. The
next time you hear a boxing coach say lifting heavy weights
will make you slow, you will know better to listen to that
ignorance.

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Go to http://www.boxingperformance.com to get a 21 day
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and interviews with top coaches. Rob Pilger creator of
http://www.TheUltimateBoxingWorkout.com is a Certified
Strength/Conditioning Specialist and Level II USA Boxing
Coach.