ANTHONY JOSHUA has been criticised lately about how much work he does in the weight room, being too bulky and just doing it for the scales. We don’t agree with this as we have already explained that strength and conditioning is much more than throwing weights around.

“AJ” recorded win and knockout number 13 at the weekend against his biggest test to date Kevin Johnson. Prior to the fight, there were questions on whether Joshua will carry his punching force when stepping up to more ‘durable’ and higher quality opponents. He answered them in devastating fashion.

This article will explain how S&C is important for those stepping up through the ranks.

Stepping up through the ranks

So you have knocked out most of your opponents so far, but have you reached the top of your division yet?

What’s going to happen when you step up to a higher level of opposition and you have the same punch force as before? What about if they can take your punches with ease?

If you have experience in blowing your opponents away, you probably have lightening hand speed and great technique, something that S&C might not improve massively.

However, a boxer can improve effective mass’, this is the stiffening of muscles upon impact of a punch that can be improved through strength and punch specific training. We find that the best way of improving effective mass is by developing core strength through a variety of methods.

We find that heavy compound lifts are the most effective method in increasing core mass.

A video posted by Danny Wilson (@wilson_sc91) on

The video above is of Boxing Science ambassador Callum Beardow hip thrusting a massive 215 kg. Callum is considered to be our most experienced lifter, reaching 150 kg back squat and 170 kg deadlift. It is no coincidence that Callum improved his pound for pound core mass by 34% following 18 months of consistent and frequent strength and conditioning training.

No surprise that this was accompanied by large increases in punching force (10%) and a massive 21% increase in pound for pound punching force.

When do I need S&C then?

A lot of boxers take up strength and conditioning when they are stepping up to a higher level, have a title fight or if they have lost and looking to make a change.

We say why wait? The earlier you start strength and conditioning the better. We encourage boxers as young as 10 years old to develop a range of movement patterns to prepare for future training that focuses on strength development. Learning and improving fundamental movement patterns will lead to increased muscular force production and overall motor skill proficiency.

Wouldn’t you want to go through these stages as early as possible so you are prepared for more advanced training methods when fighting at the highest level?


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