BOXING isn’t just about fast hands and slick footwork. Behind every sharp jab and thudding hook lies something more fundamental: strength. Without it, speed, power, and endurance can’t truly shine.
We saw this on full display in the colossal clash between Canelo Álvarez and Terence Crawford at the sold-out Allegiant Stadium. Crawford’s move up in weight didn’t just highlight his skill, it showcased his supreme athleticism.
He carried his strength into a bigger division, standing toe-to-toe with one of the sport’s most physically imposing champions. On the rare occasions the two locked up in clinches, Canelo was unable to overpower Crawford, a testament to how vital strength really is.
Strength training for boxers isn’t about becoming a bodybuilder or lifting for show. It’s about developing the raw horsepower that makes punches snap faster, clinches feel stronger, and work-rate last deeper into the championship rounds. Whether it’s through traditional heavy lifts or more modern training methods, the message is simple: strength is a cornerstone of boxing performance.
So how can coaches implement this? It starts with movement. Core patterns — squats, lunges, hinges, pushes, and pulls, need to look solid first. If a movement looks painful or messy, loading it with heavy weights is like building a house on sand: eventually it crumbles. In those cases, strip it back to bodyweight work, lay down solid foundations, and only then progress into the weight room.
And let’s be clear: strength training is not bodybuilding. Strength can be developed without adding unnecessary muscle mass or bodyweight. The goal is force production, not aesthetics.
A simple framework could be:
- Bodyweight – 3 sets of 10 repetitions
- Free weights – 3×5 reps, or 5×5 reps with heavier loads
The key is ensuring the weight is challenging enough to stimulate adaptation. If your boxer breezes through a 3×5, it won’t change their output in the ring. A good indicator your boxer is training correctly is their intent to move the bar as hard and as fast as possible.
Closing thoughts: Crawford proved it under the lights. Skill wins fights, but strength ensures those skills land when it matters most.
