Category: Bombers Blog

One of my favorite strength exercises that I can personally recommend through 30+ years of training at the highest level is the Deadlift. Below I explain the reasons for my passionate belief in this very underrated movement. 

As athletes age maintaining peak physical performance requires planned and appropriately structured strength training. This is especially true for boxing athletes over the age of 40, who must preserve muscle mass, maintain power, and avoid injury while remaining competitive. 

The deadlift, a compound exercise targeting multiple muscle groups, is a particularly effective addition to the strength-training regimen of older athletes. It offers numerous benefits, including enhanced functional strength, improved joint health, and greater resistance to injury. 

Below I explore the benefits of deadlifts for boxers over 40, outlining how this exercise contributes to strength, endurance, and overall performance in the ring.

Methods

The deadlift is a foundational compound lift that engages the posterior chain, consisting of the glutes, hamstrings, lower back, and traps, as well as the core, forearms, and quadriceps. It is performed by lifting a weighted barbell from the ground to hip height, then lowering it back down under control. Various forms of the deadlift exist, including the traditional deadlift, sumo deadlift, and trap bar deadlift, each emphasizing slightly different muscle groups.

For a boxing athlete over 40, incorporating the deadlift into a well-rounded strength-training program involves addressing the following:

                1.           Training Frequency and Volume

                •             Deadlifts should be incorporated into a strength routine 1-2 times per week to allow sufficient recovery, especially for older athletes who may experience longer recovery times due to changes in muscle and tendon elasticity.

                •             Generally athletes will perform 3-5 sets of 6-8 repetitions using a weight that allows for good form but still challenges the muscles, particularly in the lower back, hamstrings, and glutes. Volume can be adjusted depending on the training phase (e.g., hypertrophy, strength, or power).

                2.           Variation and Exercise Selection.

                •             For older boxers, deadlift variations like the trap bar deadlift or sumo deadlift may be preferred as they place less strain on the lower back, focusing more on the legs and hips, which are crucial for generating power in punches.

                •             Accessory movements such as Romanian deadlifts, glute bridges, and kettlebell swings can complement the deadlift by further developing the posterior chain, improving power and stability in the ring.

                3.           Form and Technique

                •             Proper form is paramount, especially for athletes over 40 who are more susceptible to injury. Engaging the core, maintaining a neutral spine, and using controlled movements are critical.

                •             Athletes should begin with a moderate load and increase weight progressively over time as their strength improves. Working with a coach or trainer to ensure proper mechanics can help reduce the risk of injury and optimize gains.

                4.           Rest and Recovery

                •             Given the significant strain deadlifts place on the body, rest periods between sets should be long enough to allow for sufficient recovery, typically 2-3 minutes. Recovery strategies such as foam rolling, stretching, and adequate nutrition are crucial to maintain peak performance and avoid overtraining.

Discussion

1. Functional Strength and Power Development

The deadlift is an ideal exercise for boxing athletes as it translates directly to the functional strength needed in the sport. 

Boxing requires power generation from the legs and hips, particularly when throwing punches, pivoting, or maintaining balance in the ring. 

Deadlifts develop the posterior chain, which is responsible for creating explosive power. Strong glutes and hamstrings allow athletes to generate greater force when pushing off the ground to deliver punches or evade opponents, contributing to enhanced agility and punching power.

As athletes age, they experience a natural decline in muscle mass and power. This loss can affect athletic performance if not addressed through appropriate strength training. Deadlifts help mitigate this decline by encouraging hypertrophy and power retention, essential for maintaining competitive edge in boxing.

2. Core and Stabilizer Muscles

The deadlift is highly effective in strengthening core stabilizers, which are crucial for maintaining balance and stability during a boxing match. A strong core allows boxers to absorb impact from punches and remain grounded when delivering punches themselves. Older athletes, in particular, can benefit from strengthening these muscles, as declines in balance and coordination are common with age. Deadlifts engage the abdominals, obliques, and deep core muscles, promoting a solid base for movement and resistance to injury.

3. Joint Health and Longevity

One of the primary concerns for athletes over 40 is joint health, as aging tends to bring increased susceptibility to injuries like tendonitis, arthritis, and lower back pain. When performed with proper form, deadlifts promote joint health by strengthening the muscles, tendons, and ligaments around the knees, hips, and lower back. This added stability can reduce the risk of injury both in training and in the ring.

Moreover, the deadlift teaches proper lifting mechanics, reinforcing healthy movement patterns that are transferable to daily life and sports activities. In an aging athlete, maintaining joint integrity and mobility is critical for longevity in both the sport and everyday activities.

4. Injury Prevention

Aging athletes are more prone to injuries due to decreased flexibility, slower recovery, and joint wear-and-tear. Deadlifts, when performed correctly, improve overall body coordination and proprioception (body awareness), reducing the likelihood of injury in the ring. Additionally, strengthening the posterior chain helps to correct muscle imbalances that may arise from the repetitive forward motions of boxing, which can lead to shoulder, knee, and lower back issues.

Incorporating deadlifts can also improve bone density, another key consideration for athletes over 40, as resistance training stimulates bone growth and strengthens the skeletal system. This becomes especially important for reducing the risk of fractures, a common concern for aging individuals.

In summary to wrap up Deadlifts are an invaluable exercise for boxing athletes over the age of 40, offering significant benefits in functional strength, core stability, and joint health. When incorporated into a balanced training program, deadlifts help maintain muscle mass, enhance power, and reduce the risk of injury. For older boxers, who may face physical challenges due to aging, the deadlift provides a highly effective way to stay competitive while safeguarding long-term health and performance.

Practical Application

For a boxing athlete over 40, the key to reaping the benefits of deadlifts lies in smart programming and consistent practice. Athletes should:

                1.           Begin by working with a coach or trainer to perfect their form and identify the most appropriate deadlift variation (conventional, sumo, or trap bar) based on individual needs and limitations.

                2.           Start with light to moderate loads and gradually increase resistance as their strength improves. A well-structured periodization plan can ensure that deadlifts are incorporated effectively within the broader training framework.

                3.           Focus on recovery strategies, such as proper warm-ups, mobility work, and adequate rest, to ensure longevity in the sport.

                4.           Use deadlifts in conjunction with boxing-specific exercises, such as plyometrics and rotational movements, to translate strength gains into improved performance in the ring.

Ultimately, incorporating deadlifts into a boxing athlete’s training regimen over 40 enhances not just their physicality but also their durability, allowing them to continue competing at a high level for years to come.

In life, it’s common to meet people who love to win. There’s an undeniable thrill that comes with success—the accolades, the recognition, and the satisfaction of achieving something. But as wonderful as winning is, there’s a stark difference between loving the feeling of victory and having the drive to truly become a champion. The path to becoming a champion is not always paved with gold; it’s often marked by setbacks, challenges, and moments of doubt. Yet, it’s in these difficult times that true champions are revealed.

**Champions Aren’t Born—They’re Made Through Adversity**

Champions aren’t a select group of people with some magical advantage. In fact, they’re ordinary individuals who have the ability to rise when the situation demands it. They experience fear, frustration, and moments of doubt just like anyone else, but what sets them apart is their mindset. When adversity strikes, champions don’t fall away or give up—they find a way to push through. 

Many people crumble when obstacles block their path, but true champions see these roadblocks as stepping stones. It’s not about avoiding adversity but rather facing it head-on and finding the strength to continue despite the discomfort. They understand that setbacks are a natural part of the process, not an indication that they should stop. Champions know that the most valuable growth happens in those moments when it feels like the world is against you.

**Conditioned by Challenge: The Unseen Growth**

It’s often hard to understand why life seems to throw endless challenges our way. The frustration can be overwhelming when it feels like we are constantly being tested. However, it’s essential to recognize that these moments of hardship are not random—they are shaping us into champions. Every obstacle is conditioning, toughening our resolve, sharpening our focus, and building resilience.

In many ways, adversity is the ultimate test of one’s commitment. When the path becomes tough, it’s easy to lose sight of our goals, but champions learn to use these challenges as fuel. They understand that perseverance in the face of hardship leads to greater rewards down the road. Instead of asking, “Why is this happening to me?” champions ask, “What can I learn from this?” or “How can I use this to grow?” This shift in mindset transforms challenges into opportunities for development.

**The Greater the Challenge, the Sweeter the Reward**

There’s an old saying that the harder you work for something, the more you appreciate it. Champions live by this principle. The victories that come after overcoming adversity carry far more meaning than those handed on a silver platter. The long nights, the sweat, the sacrifices—all become part of a powerful story of resilience.

The easy wins might feel good temporarily, but they often lack the depth of satisfaction that comes with earning something through persistence and grit. Champions thrive on knowing they earned every bit of their success. They understand that the value of winning isn’t just in the result, but in who they became along the way.

**Embracing a Champion’s Mindset in Your Life**

Having a champion’s mindset is not reserved for athletes or world leaders—it applies to anyone who is striving for something greater in their life. Whether you’re facing challenges in your career, personal life, or pursuing a dream, it’s important to adopt this resilient attitude. Keep your focus on the bigger picture and remember that adversity is a necessary part of the journey.

To cultivate a champion mindset, remind yourself that setbacks don’t define you. They are a necessary part of growth. Embrace the process, knowing that every challenge brings you one step closer to your goals. When you push through the hard times and stay committed, you emerge stronger, wiser, and closer to achieving the things that matter most.

It’s a common misconception that intense physical training is reserved for the young. Many people believe that once you hit middle age or reach your senior years, it’s time to slow down, limit physical activity, and abandon any notion of rigorous exercise. This myth couldn’t be further from the truth. In reality, people can and should engage in intense physical training at any age, reaping numerous health benefits along the way.

The Reality of Aging and Exercise

The notion that our bodies are incapable of handling intense physical activity as we age is not only false but also detrimental. Studies have shown that regular, intense exercise can significantly improve the quality of life for middle-aged and elderly individuals. While it’s true that our bodies undergo changes as we age—such as reduced muscle mass, decreased bone density, and slower metabolism—these changes do not mean we must resign ourselves to a sedentary lifestyle. On the contrary, engaging in physical activity can counteract many of these age-related declines.

Benefits of Intense Training for Older Adults

1. Increased Muscle Mass and Strength.

One of the most noticeable effects of aging is the loss of muscle mass, a condition known as sarcopenia. However, strength training and resistance exercises can help combat this. Studies have shown that even elderly individuals can gain muscle mass and strength through regular weight training, improving their overall functionality and independence.

2. Improved Bone Density. 

Osteoporosis, or the weakening of bones, is a common concern among the elderly. Weight-bearing exercises such as lifting weights, body weight exercises and walking can help maintain or even improve bone density, reducing the risk of fractures and osteoporosis.

3. Enhanced Cardiovascular Health.

Cardiovascular diseases are a leading cause of death among older adults. Engaging in regular cardiovascular exercise, such as brisk walking, swimming, or cycling, can significantly improve heart health, lower blood pressure, and reduce the risk of heart disease.

4. Better Mental Health.

Exercise is known to release endorphins, the body’s natural mood lifters. For older adults, regular physical activity can help alleviate symptoms of depression and anxiety, improve sleep quality, and enhance overall mental well-being.

5. Increased Flexibility and Balance.

As we age, maintaining flexibility and balance becomes crucial in preventing falls and injuries. Activities like weight training and boxing are excellent for improving balance and flexibility, contributing to a safer and more active lifestyle.

Overcoming Barriers to Intense Training

While the benefits are clear, many older adults face barriers to engaging in intense physical activity. These barriers often include fear of injury, chronic health conditions, or simply not knowing where to start. Here are some tips to overcome these challenges:

1. Find the right coach or personal trainer. 

Working with a certified personal trainer or strength and conditioning coach can provide you with a personalized exercise plan that takes your age and health status into account. They will ask you to get a clearance from your doctor to train and ask you about any pre existing conditions or limitations you may have. From there they will determine what you can do and teach you proper techniques to ensure you’re exercising safely and effectively.

2. Start Slowly and build from there. 

If you’re new to intense exercise, begin with lower-intensity activities and gradually increase the intensity as your fitness improves. This approach helps prevent injuries and allows your body to adapt.

3. Find an encouraging group of people to train with! 

Many gyms offer fitness classes specifically designed for older adults or Masters. These classes not only provide a structured environment for exercise but also foster social connections and support.

Conclusion

The belief that intense physical training is off-limits for the middle-aged and elderly is a myth that needs to be debunked. With the proper precautions and a tailored approach, people of any age can engage in rigorous exercise and enjoy its numerous benefits. Far from being a limitation, age can be a time to embrace physical fitness and improve overall health and well-being. So, lace up those sneakers, grab those weights, pull on some boxing gloves and get moving—your body and mind will thank you.

Have you ever asked yourself why you are training? You may have a goal in mind, it could be to lose weight or achieve greater fitness or perhaps its something more specific for example to win an event in your chosen sport. So often we may have these goals but may not know how we are going to achieve them. This is where our mindset in relation to our training comes into play and that in turn drives the way we will train. Which brings me to ‘Intent’. Well, what exactly is intent?

Intent by definition is having a clear and definite focus. It is having your mind, attention and will concentrated on your goal, your want or your purpose. When we become intent on doing something we are determined to get it done, it becomes a priority and this fosters our motivation. Regardless of the reason you are training my belief is that it is vital to train with intent each and every session. Without intent we become lost and may be just aimlessly training away without even realising it. This is a dangerous place to be as it is easy to quit or give up when things get difficult if there is no feeling of purpose. In the end that’s just basic human nature.

I want to encourage everyone to train with intent moving forward no matter what your goal may be. Take a deliberate and purposeful mindset into every training session. Before you commence training perhaps even take time out to meditate on it and quietly visualise yourself completing your session with a heightened focus. Imagine yourself putting your maximum effort into each repetition, movement or exercise. See yourself getting closer to your goal with every session you complete and be intentional in your actions then take that mindset and focus with you each time you train.

Most things that require intent to achieve aren’t easy but the rewards are well worth the effort when we achieve our goals. Good luck, rip in and train with Intent!

Cheers Bomber

As long as you are in tune with your body and have an understanding of when to work at your maximum and when to back it off a little, all with the aim to be able to get the best from yourself each session. It can be a tough but rewarding journey.

It stands to reason that some days you will feel like shit and won’t perform at your best. On these days you just need to push through and get the most from yourself working with what you have. There will be other days that you will feel like a superstar and perform to your maximum potential. Most importantly, regardless of how we feel on arrival to training, is to consistently maintain a positive mindset and not let our second voice creep in with negative thoughts as that is what holds us back.

Throughout my kickboxing career I always worked hard to be in the best shape I could be in. I felt I had to as Kickboxing was an extremely tough sport on my body. If I wasn’t in great condition my recovery both physically and mentally would have been all the more difficult. Therefore I had to ensure the conditioning I did was nothing but brutal on both my body and my mind.

Another key for me was that I didn’t listen to anybody that hadn’t been  in the same position that I was now in. I found that anyone and everyone that had ever watched a fight wanted to offer me their advice. But I was chasing a World Title and wasn’t going to settle for less. I made a conscious decision to only listen to those who had fought at the highest levels. I didn’t give voice the BS about training of those who had never fought at that level.

Over the years I tried lots of different types of strength and  conditioning approaches. It was a process of trial and error where some methods would help me find success and others wouldn’t. I kept moving forward through the process until I found the system that helped me perform at my best.
I was a massive believer that in a combat sports you must learn to work and perform in your top threshold. As hard as that can be at times if you don’t learn to thrive under pressure and like being uncomfortable then you most likely won’t perform while you’re there.

The journey of all this allowed me to learn about my capabilities as a person and as a fighter.

Grant Barker has a long history in the combative sporting arena and is known for his physical power and mental tenacity and understands the benefits to boxing training, especially after 40!

Some of these include:
– Get out of your comfort zone and try something new, build mental strength.
– Increase muscle, tone and bone density, muscle is sexy!
– Gain clarity and focus, take your mind of the stress of work.
– Improves balance and coordination, very important as we get older.

Ready to start boxing or take on a new challenge? Get intouch with Grant today!

1. Training outdoors improves mental health. It is the most effective antidepressant on the market and best of all its all natural.
   
2. Training outside challenges your body and Creates stability on all terrain surfaces which aids us in every day life as we go about our normal daily routine and reduces our risk of injury.
   
3. The physical heath benefits of outdoor training are invaluable including… You get a burst of vitamin D, you release the feel good hormones and increase dopamine and serotonin and you burn more calories than in a controlled environment because of increased wind resistance and the body requiring to regulate temperature.
   
4. It creates discipline due the easy access to train… you just need to step out the front door so there is no real excuse not to go. This also can mean you may be more likely to stick with it.
   
5. Best of all its FREE! With the increasing cost of living and everyone wanting to make a buck out of us isn’t it great to find something that costs absolutely nothing and has such long term health benefits!
   
   So get yourself up and outside for some outdoor training… walk, run, ride, swim, skip or climb! Doesn’t really matter as long as you DO IT!

“If you only have time to do one exercise today – Deadlift!”
Grant Bomber Barker

Deadlifts are highly effective at increasing functional strength due to the activation of your largest lower body muscles. They also train you for the functional activity of safely lifting objects off of the floor, which is a key skill for day-to-day activities.

If you train with me, you will learn to LOVE deadlifts!!!

1. Improved Balance + Strength
2. Speeds up your metabolism
3. Prevents chronic disease
4. Reduced risk of falls + Injury
5. Reduce aches + Pains
6. Regulates blood sugar
7. Boost your immune system

If you are new to strength training, Grant can develop a safe program tailored for your specific needs.

Lunges are a huge lower body movement. Yes, they work your quads, glutes, hamstrings and calves, but with the correct technique they engage your entire core (which is much more than just your abs!).

This means that even though a lunge is considered a single leg movement, you are working a lot of your stabilizer muscles too. We think – lunges are a rockstar movement!

Check out some of Grant’s Free Mini Workouts and give them a go!
https://grantbomberbarker.com.au/cate…/f