Boxing is a sport that requires speed, athleticism, hand-eye coordination and strength. Most boxers look at strength as a factor that will help a fighter deliver an effective power punch. However, if they were asked if it were as important as quickness or hand-eye coordination the answer would be no. For many generations, boxers avoided weightlifting and strength training because it would leave them "musclebound," but that theory died in the 1980s, and strength training is now an important part of a boxer's training regimen.
Heavy Bag
This is one of the oldest boxing tools, and it is one of the most effective for building punching technique and developing power. When hitting the heavy bag, you don't just throw punches with your hands, wrists, arms and shoulders. Instead, you need to throw punches with your legs, glutes and core muscles. The heavy bag allows you to build effective punching power.
Plyometric Training
One of the best plyometric exercises a boxer can do is box jumping. It will build strength and explosive power in the legs, glutes, hips and core muscles. Set up a 15- to 18-inch square box in the middle of a room---where you can't put your hands on a wall for support---and stand to the left of it. Jump over the box so you end up on the right side. Jump back over the box. Do this 10 times to each side, take a 30-second break, and repeat the set. Follow the same routine by jumping over the front of the box and then backwards.
Abdominal Training
In addition to building up your muscles in your stomach to help protect you when you absorb a punch to the belly or solar plexus, having strong abs will help you develop power in your punches. This is especially true when you throw a heavy punch like the left hook or the right uppercut. Do 25 ab crunches, take a 30-second break and then repeat the set. Do at least 5 double sets throughout the day when you are training for a fight.
Weight Training
Weightlifting will make you stronger. Exercises like the bench press, arm curls and wrist curls will make a boxer stronger and more powerful. However, instead of trying to lift the most weight you can, the idea is to do more reps at a lighter weight and lift them quickly. You want to build strength but you don't want to do it at the expense of speed and quickness. Lifting lighter weights will help you keep your speed up.
Kettlebell Training
This is one of the newer aspects of strength training for boxers and martial artists. Kettlebells are heavy weights that have hand grips on the sides. The process of picking them up and swinging them builds strength and power in the arms, chest and core muscles. It is a demanding workout that builds explosive punching power.
Posted in: Boxing Training