Strength Training Tips for Boxing

One of the ways I add variety to my strength training plan is to incorporate exercises from one of my favourite sports, boxing. I do this as its fun, challenging and it gets me results!

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WHY BOXING?

Boxing is a total body workout that works on aspects of your cardio, strength and at times willpower. Without a doubt boxing improves lots of skill-related elements of your fitness that often get overlooked such as balance, coordination, reactivity and agility. It’s great when you’re training with someone else as you can both get involved at the same time and motivate each other to improve. 

Mixing up your training plan allows you to really target different muscle groups. If you’re looking for a finisher at the end of a session when you have been training your legs (if you can still stand!) then hitting the bag means you’re working your upper half which will not be as fatigued.

If you’re looking to add a conditioning circuit to your training then look to modify your exercises by adding in boxing drills. For example, shadow boxing after doing burpees for 20 seconds or hitting the bag for 20 seconds after doing press ups before your rest period. Adding that little extra will really boost your upper body. A great exercise most people forget about is developing quick feet so use of the ladder and box jumps is also a great way to train.

Now if you’re wanting to get a bit more serious about your boxing then strength training will really help you with your skills as it will increase your performance. Strength is essential for this and the correct weight training plan will definitely increase your strength and speed.

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HOW TO TRAIN LIKE A BOXER

It has been suggested that lower reps (3-5) of 80% of your one rep max with a longer rest period of anything from 3-5 minutes is best. This is due to increasing your muscular efficiency without adding too much size that would hinder your boxing drill performance.

I tend to do this by training the large muscle groups and using compound lifts rather than following a split training routine. So I look to do exercises such as deadlift, squats, bench press, overhead press and rows using the Olympic bar where suitable. 

Here’s a great routine you could try after a suitable warm up. Working at 80% of your 1 rep max (1RM) for two rounds with a training partner to help spot is:

• 3-5 Reps x Deadlift (Pull) 
  Rest 3 minutes 

• 3-5 Reps x Bench Press (Push) 
  Rest 3 minutes 

• 3-5 Reps x Rows (Pull)
  Rest 3 minutes 

• 3-5 Reps x Overhead Push (Push)

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Make sure you give yourself up to 48 hours to recover before performing this again. This routine works on the pull / push method and super sets. For example, the bench press works your pectoral muscles and rows work your latissimus dorsi muscles (your back) so that it helps prevent muscle imbalances.

The chosen exercises such as bench press, rows and overhead push all work on the upper body and will help strengthen the shoulder girdle, which are the main movements in boxing.

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CONDITIONING CIRCUITS

Other workouts I like to add in during the week are the conditioning circuits. I really find that a mobility session is key to keeping the body in peak condition especially when lifting heavy weights like this. So consider your stretching and the use of a foam roller / ball for your legs and the use of a resistance band to work on strengthening the shoulder girdle. In fact, sometimes I use my resistance band to mimic the exercises as a warm up and cool down. 

If you follow this kind of routine then you will avoid over developing your arms, which will prevent you from mastering any of the key boxing techniques. You will also be conditioned to deal with the tough cardio demands. Your chances of staying injury free will increase due to the mobility work you will be carrying out and you will have faster footwork too!

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Advice provided by Paul Stainthorpe at Father Fitness: http://www.fatherfitness.co.uk/

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