To get good at boxing, you need to work on your endurance, speed and strength.
But you need to do it in such a way via your training program that you add strength training the right way.
Essentially, strength training is a bit more complex and demanding than many people make out. It requires you to warmup correctly; it requires you to learn the difference between developing speed and power, as well as how to boost your power, endurance and speed correctly.
In this article, Beast Gear runs you through exactly how boxing beasts work on their strength and power. We’ll show you how to warmup correctly, as well as how to implement strength and power training to your boxing workouts.
We warmup to avoid injury. The warmup is a crucial part of your workout. If you’re running low on time, don’t eventhink you can skip the warmup, buddy. A rigorous warmup will get your muscles and nervous system prepared for the proper workout ahead.
Many would-be boxers perform static stretches but this isn’t enough. In fact, static stretches can actually leave you with weaker and looser muscles. Not cool.
Instead, it’s a much safer idea to begin with a few rhythmic drills before increasing your range of motion and speed gradually.
Whatever you do, make sure your drills can be performed anywhere and with no equipment.
Here are some quick warmup exercises you can add to your routine:
Once you’ve done a few of these brief warmup exercises, don’t stop there. Next, you’ll want to activate your core with a couple of more warmups that get your musclesreally firing:
The Strength Phase
Once you’ve done your warmup, you can move forward to working on your strength.
To build stronger muscles, you can use free weights and your body weight as your resistance. There’s also the option to use weight machines but they’re not a necessity.
If you’re a total beginner, start slowly and establish a strength base via low, simple resistance exercises. As you feel yourself getting stronger, you can move onto more powerful and explosive exercises.
Here are some workouts for you:
Pull-up- Use a forceful, strong pull before stabilising at the top. Then, return to your starting position in a controlled manner.
As you pull up, squeeze your back muscles.
There are a variety of different grips you can use but I recommend a neutral grip.
As you do your pull-ups, make sure your chest is open and your shoulders are kept back. You need to involve your back muscles as much as you can.
As you get stronger, use a weight belt and up the resistance.
Dips -Pairing up a dip with a pull-up is a possibility if you’re aiming for some super-sets, which is when you’d do a dip followed by a pull-up followed by another dip followed by another pull-up. You get the idea.
When performing your dips, try to keep your elbows at a 90-degree angle as much as you can. At the same time, don’t force this until your actively stretch your joints and muscles.
It’s also a smart idea to involve your chest muscles by slowing moving down and pressing through on your way back up.
The Power Phase
When it comes to power workouts, you need to go fast and you need to go explosive. Naturally, this increases your chances of doing yourself an injury. To reduce this risk, work on your strength first (see above) and always perform a few warmup’s before you make a start on your power phase.
Other than that, always be mindful of your technique. You’ll begin with a lighter load and gradually build resistance as you go. The lighter will means high reps, and this will help to cement your form via the right technique.
Jump squat -Your feet need to be shoulder width, and you need to squat down until your thighs are at a ninety-degree angle. As you move upwards, use your momentum to raise yourself off the floor just a couple of inches before softly bringing yourself back to the spring position.
Each time you load, just make sure that your bar is tight and secure. It’s a good idea to use a squat rack but dumbbells work just as well. I’d say go for 3-6 reps and, when you come to the top of the lift, raise yourself as high as you can.
Push press -Your starting position is the same as the jump squat. The different is you’ll be holding a weight in each hand and keeping them above your shoulders. Just like a jump squat, you then need to power upward while at the same time extending your weights to the ceiling.
At the finish, stay on the floor and don’t jump or flex your ankles.
Your upward movement needs to be so powerful that, if you weren’t gripping your weights tightly enough, they’d go flying outta your hands!
Once the most intense parts of your routine are over, you’ll want to cool down with a few static stretches. You could engage in ten seconds of neck rotation, ten seconds of hamstring stretches and ten seconds of thigh stretches. You could also try a chest stretch and a lunge stretch.
Then, hit the shower, eat a meal and go again either tomorrow or the day after that.