How to combine strength and agility?

Boxing, this noble sport that mixes intensity, performance and thanks, requires physical qualities exceptional. If the strength is essential to provide powerful blows, agility is what allows them to be positioned at the right time, while the opponent were shake. But now, when a boxer wants to take muscle mass, a challenge arises: How to earn muscles without becoming rigid as a steel radius? In this article, we show you how to marry the strength and agility with brilliance to obtain impact results!

Bodybuilding and Boxing: a winning combination

For some, Bodybuilding and Boxing It seems to be the opposite: the first recalls slow movements under heavy loads, while the second evokes the liveliness of a feline. However, it is together that these two disciplines create real champions.

Earning muscle mass increases explosive strength. Imagine a more powerful engine that increases the impact of your strikes. Thanks to exercises such as squats, bench or lifting of the earth, the body becomes able to generate more energy in an instant. Your right? A real cannon ball.

But that’s not all. There Bodybuilding also strengthens stabilizing muscleswhich improves balance in the movements and precision of the blows. Working with free dumbbells, you learn to control your body, even under pressure. As a bonus: a solid musculature protects from injuries and impacts. Not bad, right?

The trick is not to do too much. The boxer does not try to look like a bodybuilder. His goal is to build a powerful but functional physique, able to move with the speed of a sprinter.

A power supply to the mass gain of the boxer

Without fuel, the engine remains at the arrest. It is the same for your body: No mass gain without an appropriate diet. The key here is simple: to consume a little more calories that we spend, but intelligently.

Proteins, for example, are your best friends. They repair and reconstruct the muscles contacted after intense training sessions. Both with chicken, eggs, fish or even slow, make sure to include every meal.

Carbohydrates, often misleading, are equally essential. They provide you with the energy needed to maintain training also in bodybuilding and in the waterproof bag. It promotes quality sources such as full rice, sweet potatoes or oats. And let’s not forget the right fats! Participate in the hormone production Like testosterone, essential for muscle growth.

Timing side, a Meal rich in carbohydrates and proteins Before training, your performance will increase. After the session, it gives way to recovery: a fast protein (like a serum smoothie) accompanied by a banana and your muscles will tell you thanks.

How to structure your training to combine strength and agility?

To be successful in mass gain in boxing, it is not a question of choosing between the weight room and the boxing room, but to combine both.

The ideal is to alternate the training sessions with the weights focused on Force with boxing training focused on technique and the cardio. For example, Monday can be dedicated to the upper body with exercises such as bench or weighted traction. The next day, the gloves are put to perfect his combinations and work on his explosiveness in the typing bag.

THE Weight training sessions It shouldn’t be too long or too intense. We prefer short and heavy series to develop strength without too much tiredness. In boxing, shadow boxing exercises and bags of bags allow you to maintain speed and precision while integrating your new power.

And above all, it is essential to maintain the work functional in your program. Burpees, jumping rope or movements with kettlebell are precious allies to remain agile while gaining muscles.

Errors to avoid when you earn the mass in boxing

Want Take Mass when you practice boxing It is an exciting challenge, but be careful of the traps! The most common error is to focus too much on bodybuilding at the expense of boxing itself. Result? We become stronger, certainly, but we lose speed and fluidity. A slow boxing is a vulnerable boxer.

Another trap is the uncontrolled weight gain. Consuming excess calories without following a specific plan, there is the risk of accumulating unnecessary fats, which will have an impact on the resistance. A successful mass gain must be Own : Muscle gain must be accompanied by a minimum of fat.

Finally, neglecting recovery is a fatal error. The body has Need to rest to assimilate efforts And allow the muscles to develop. Do not sleep enough or make a too intensive training chain can cause the opposite effect: a tired body and an increased risk of injury.

How to integrate bodybuilding in boxing training?

TheBodybuilding integration into a boxing program It requires a good balance to avoid compromising the essential qualities of boxing: speed, resistance and agility. Unlike bodybuilders who focus on pure hypertrophy, boxer must hit a Functional massageThat is to say a muscle development that directly improves its performance in the ring.

The ideal is to structure your weeks with weight training sessions complete Boxing training. For example, you can organize:

• Two to three training sessions with weights per weekdivided into the work of the upper part of the body (bench, pull -Up) and lower part of the body (squat, lifting of the earth). These sessions must be short (about 45 minutes) and intense. The goal is not to exhaust the body, but to strengthen explosive power.
• Poliarticular exerciseswhich require several muscle groups simultaneously, they are the best allies. The squat, the military developed and the lifting of the earth, for example, allow to develop both force and coordination.
• The inclusion of functional exercisesAs oscillations with kettlebell, skipped slots or dynamic sheath exercises, it helps to maintain excellent mobility by strengthening the stabilizing muscles.

Finally, to prevent muscle fatigue damaging your work in boxing, it is recommended to Programming of bodybuilding sessions that are anything but technical or sparring training. For example, a bodybuilding session in the morning can be followed by a slight technical boxing session in the evening.

What kind of food favors to earn mass in boxing?

Food plays a central role in a successful mass gain. Taking muscles remaining agile and fast requires a nutritional strategy adapted. There is no doubt of eating nothing and something with the pretext of increasing calories: the goal is to promote dry massThat is to say a muscle gain with a minimum of fat.

Protein They are the cornerstone of mass gain. They provide repair and construction of muscle fibers after training. It is recommended to consume proteins with every meal. The best sources include:

• Similar meats (chicken, turkey)
• Fish (salmon, tuna, cod)
• Whole eggs
• Lattiero -Caseari products such as Greek Yogurt or Blanc
• Vegetable sources such as tofu, lenses or chickpeas

Carbohydrates They are not your enemies, on the contrary. In boxing, you need energy for cardio training and bodybuilding. Complex carbohydrates, such as full rice, oats, sweet potatoes and vegetables rich in starch, are your allies to recharge the glycogen reserves without causing useless sugar peaks.

Healthy fats Play a role in the hormonal regulation and the absorption of vitamin. Avocats, walnuts, olive oil and salmon are perfect for bringing the necessary lipids without damaging the performance.

To optimize your earnings, it also favors the Timing of the meal :

• Before training: a meal rich in carbohydrates and proteins to maintain energy. For example, full rice with chicken.
• After training: a fast protein source (like a serum shock) associated with a fruit to reconstruct the muscles.

Maintain a slight caloric surplus, From 200 to 500 additional calories per dayYou will promote progressive mass gain, without an excessive accumulation of fat. To optimize your performance, do not hesitate to be accompanied by a sports coach specialized in dietary.

Is it possible to earn mass without compromising performance in boxing?

This is the great question: can we earn in the muscles without sacrificing agility, speed and resistance? The answer is yes, but it requires an approach Precise and balanced.

First of all, it is important to understand that the mass gain of the boxer It is different from that of a bodybuilder. A boxing is not just trying to become enormous: he wants that every further kilo will serve his performance in the ring.

To achieve this, you must:

1. Hit good muscles : Essential muscle groups for a boxer include legs, back and shoulders. They are those who participate in the power of the strikes and the effectiveness of the journey. Exercises such as squats, pull -Up and military development must be at the center of the program.
2. Mobility and explosiveness of work : Mass intake should not be done at the expense of flexibility. Integrate dynamic movements (jumps, good, kettlebell oscillations) and mobility exercises guarantee that the muscles remain reactive and fluid.
3. Keep the cardio : A frequent error is to neglect the resistance work during mass gain. However, cardio is the key to maintaining good physical condition. Jumping the rope sessions, the fractional work or Round of bags allow you to maintain a solid heart and an ability to chain the blows.

Finally the recovery It is often underestimated. Taking the mass is tiring for the body. Sleep, rest days and stretching play a crucial role to allow muscles to develop without damaging your performance.

Be accompanied by a sports coach

Ready to wear gloves?

Combines strength and agility in boxing During the intake of muscle mass, it is possible, provided that a subtle balance is respected. By combining bodybuilding and boxing with the method, taking care of your diet and avoiding conventional traps, each boxer can transform his body into a fast, precise and powerful strike machine.

So, ready to explode your performance? Put the gloves, load the bar and remember: the brute force is worth nothing without speed. But with both, it is the insured victory !