Strength and conditioning is becoming more and more popular within the boxing community. In a new article series, Boxing Science provide the Top 5 exercises that we use in our programs to improve punch force.
Strength training is important for Boxing
Impulse is the amount of force developed in a short space of time, and this is an important contributor to running, jumping and throwing performance, as well as… yeah you guessed it, PUNCH FORCE.
This can be improved through hand speed drills and technique. However these improvements might be small. Our programs are designed to improve the maximal force production through strength, speed and movement drills. The more weight load you can shift in the shortest amount of time will give you more bang for your buck. Click below to see number 1.
1. The Clean
Benefits of the Clean
* Teaches you to perform “explosive” movements, activating several muscles & joints in the process. This has a large transfer to any sport that involves running, jumping, throwing or striking movements.
* Rapid kinetic chain sequencing, which is important for any sport, for instance the punch in boxing with force from the generated from floor to the hips, through the core then into the upper body for a knockout punch.
* Promotes effective mass as muscles activate during hip extension, relax during flight of the bar before contracting again during the catch.
* Develops the ability to absorb force.
* Activates and develops function of type II muscle fibers, these are needed to produce force quickly.
* Regression and development exercises improve posture, mobility and reduce risk of injury.
Good technique and effective lifting takes time, so don’t just pick up a bar and start cleaning.
Olympic lifting consists of a range of complex exercises so don’t just pick up a bar and start doing cleans after reading this article.
You need to develop movement patterns and foundational strength before attempting these exercises. Even then, we’d advise you seek coaching from an accredited strength and conditioning coach (UKSCA) to make sure you’re performing exercises correctly and safely.
Click below to see number 2.
2. Back Squat
Benefits of the Back Squat
* Strengthens the lower body and core. This has a large transfer to any sport that involves running, jumping, throwing or striking movements.
* Promotes a forceful hip extension, which important transferring force generated from floor to the hips and through to the core.
* Develops core strength, this is important for rotational velocity and effective mass during a punch.
* Can increase lean mass of the core, this is the most influential contributor to punching force.
* A large eccentric component to the lift will strengthen hamstrings and glutes, this develops an effective stretch shortening cycle whilst reducing the likelihood of injury.
* Studies show that the back squat improves jump height. From our own research, we know that the higher you jump is related to a harder punch, this is why the squat is prioritised in our strength programs.
Click below to see the next exercise.
3. Romanian Deadlift
Benefits of the Romanian Deadlift
* Develops the posterior chain, this is important to improve function of glutes and hamstrings, as well as strengthening the lower back and core. This is important for athletes as the posterior chain is not strengthened through traditional boxing methods, therefore the Romanian deadlift can also reduce the likelihood of injury.
* Movement assessments show that boxers are quad-dominant athletes and find it difficult to hinge at the hips, this means that the glutes can become underactive. The Romanian deadlift is a great tool to learn the hip-hinge pattern.
* Promotes a forceful hip extension, which important transferring force generated from floor to the hips and through to the core.
* Develops core strength, this is important for rotational velocity and effective mass.
* A large eccentric component to the lift will strengthen hamstrings and glutes, this develops an effective stretch shortening cycle whilst reducing the likelihood of injury.
Click below for the next exercise.
4. Floor Press
Benefits of the Floor Press
* Develops upper body strength, particularly the chest, triceps and shoulders.
* Demanding on core strength.
* Neutral grip and partial range makes the floor press a shoulder friendly exercise. This is useful as poor shoulder mobility is common in boxing.
* Partial range also increases the demand on the tricep muscles to assist in full extension of the arm. This can increase our strength at the end range of punches, as well as reducing likelihood of elbow and shoulder injuries.
* Easy to set up and the technique is quickly learnt – meaning boxers can show decent progress in a short amount of time.
Click below for the next exercise.
5. Suspension Row
Benefits of the Suspension Row
* Develops upper body strength, particularly the lats, biceps and shoulders.
* Demanding on core and posterior chain strength.
* Requires effective scapula retraction, this promotes use of the rotator cuff and posterior shoulder muscles. Therefore, improving the function and reducing the likelihood of injury for the shoulder.
* Requires balance and co-ordination, whilst being beneficial to posture and shoulder mobility.
* Easy to set up and the technique is quickly learnt – meaning boxers can show decent progress in a short amount of time.
