COMMON sense dictates that every boxer wants to have a high level of punching power. An historic train of thought among some coaches is that speed equals power, and that is partly true. Now there are other factors such as the timing of the punch, the accuracy, the punch technique, and the the opponent’s level of fatigue which all need to be taken into consideration. But if we stay with the science it is shown that: Power = Force x Velocity (speed in a certain direction). Therefore to improve power, both force and velocity need to be trained, and if done correctly, this will enable the boxer to develop the desired increase in their punch power.
Again as previously discussed, the fear among many in the boxing fraternity is that ‘weight-training makes you slow.’ As a result, there is very limited time given to actual strength and conditioning exercises. Instead methods such as circuit training, and exercises that look like they could be in a circus act are often used under the banner of ‘strength and conditioning’.
There is zero evidence in the scientific studies to prove that true S&C training makes you slower. In fact it is the complete opposite! So what exercises are essential to increase punch power?
Here are 5 that can make it happen:
1. Back squat
ALONGSIDE the deadlift, the squat is one of the two foundation exercises for everybody. Whether you are a professional boxer, another type of professional athlete or a weekend warrior keeping fit, the back squat is an exercise that everybody should be doing. For a boxer to improve punch power the squat is a must. Back squats activate and strengthen the two biggest muscle groups of our body, the glutes and quads. When fully activated, strengthened, and used to their capacity, pretty much every aspect of the boxers athletic capabilities will improve. Punch power will most certainly improve, and a boxer should be looking to squat heavy for five sets of five reps, working their way up to 1-1.5 x their own bodyweight.
2. Deadlift
ISOKINETIC testing shows that for pretty much each and every one us the hamstrings could be stronger. Boxers are no different and historically performing exercises such as stair-climbing and long-distance running, which focus more on development of the quads, often leaves the hamstrings neglected. Aside from anything else, this is an enormous injury risk. But more relevant to this article, developing your hamstrings increases elastic hamstring length, as well as improving eccentric deceleration – both of which are shown to increase power. Lastly the deadlift movement teaches the body to ‘hang’, which is the first phase of Olympic lifting.
3. Overhead squat
A BOXER cannot and should not perform the crucial Olympic lifts until they have a good range of motion, particularly in their calves, ankles, hips and shoulders, and the overhead squat is the best way of testing for this. When a boxer can perform the overhead squat with the bar overhead, their head raised, their spine neutral, and in a squat position with their tail bone close to the floor, they can then progress to the Olympic lifts. This is where the real gains are made.
4. Clean
REGARDLESS of the variation, the clean offers two critical benefits to increasing the punch power of a boxer. The first is a power-generating movement of the ankle, knee and hip that is used in each and every sport, known as ‘triple extension’. Secondly the clean utilises a phenomenon known as the stretch-shortening cycle. Both of these movements are repeatedly shown in scientific literature to increase power output as commented by Stone (1993) who stated “The clean has been shown to increase an athlete’s performance by imitating sport-specific movements (rapid extension of the ankle, knee, and hips), while concurrently using explosive power.”
5. Rhomboid row
YOU may notice that the rhomboid row is the only upper-body exercise to make it onto the list, which would tell you where the majority of true punch power really comes from (the lower body). But this exercise deserves its place. Rhomboid activation is shown to reduce injuries and improve posture. Most importantly activation of the rhomboid muscles decreases the tightness and overuse of the upper trapezius, lats and pec muscles, and ensures the upper spine doesn’t become excessively ‘arched’ forwards. This means that the boxer’s torso is able to rotate with a greater range, delivering the punch power created by the legs, up through the spine, across the shoulder and arm, and into the fist.
