Boxers need power to be successful. Some boxers have natural power and deliver powerful punches from the time they start training for the sport. However, most boxers have to train for strength and power just like they have to train to throw a sharp jab and to get in top condition to fight in the ring. Weight training was not an accepted part of the boxing training routine for many years, but that is no longer the case.
Shoulder Strength
The shoulder is one of the focal points in boxing power. You need strength just to keep your arms up during a boxing match, and even more to throw punches. When you want to throw explosive punches on a consistent basis, strength in the shoulders is one of the crucial factors. Two dumbbell exercises can help. Do 10 overhead dumbbell lifts with at least 40 lbs. on each dumbbell. Take a 30-second break and repeat the set. Then hold the dumbbells at your side and lift them straight out to shoulder height. Your arms and body should form the letter "T." Do this 10 times. This will help you get more explosive strength in your shoulders.
Leg Strength
Punching power does not just come from your shoulders. Throwing a punch that can stun or knock out your opponent comes from a combination of movements that start in your legs. Building a more powerful base can help the chain reaction that creates a powerful punch. One of the best exercises for building powerful legs is the leg press machine. Lie on your back and put your feet on the lifting area. Do 15 lifts with the leg press, starting off at weight you can lift, but can also feel. This will differ depending on your size and conditioning level. Take a 30-second break and repeat the set.
Medicine Ball Twists
In addition to the shoulders and legs, you want to build great core strength when delivering punches. This can be done with the medicine ball, which will help you get your whole body into the force of a punch; it will also help you take a heavy shot to your midsection. Take an 8-lb. medicine ball and hold it in front of your midsection with both your arms. Twist to your right and then bring it back to a spot in front of your midsection. Twist to your left and then bring it back to the starting position. Do 15 full twists, take a 1-minute break and then repeat the set.
Posted in: Boxing Exercises