In the video above, our amateur boxers complete a short strength circuit at the end of their workout. Instead of a timed effort, we quantify each circuit exercise with reps and sets. This encourages a high weight load and more force produced in each rep to develop strength, core stability and muscular endurance.
Equipment Needed
- Barbell
- Kettlebell
- Weight Disc
- TRX / Suspension Trainer
- Resistance Band
The Numbers
- Muscular Endurance: 12-15 reps
- Strength: 8-10 reps
- 3 -4 sets
- Rest 1-2 minutes then repeat.
The Exercises
Landmine Squat Thrusters
This is a fantastic exercise for boxing as it encourages a fast ascent from the bottom of a squat, transferring force from foot to fist through kinetic chain sequencing. Also great way to load the squat pattern when going through learning phases of the squat.
Click here for a 1-minute squat tutorial
Weighted straight leg sit ups
As the boxing world becomes more knowledgeable of strength and conditioning practices, the traditional, bent-legged sit ups for hundreds of reps is slowly fading away. This doesn’t mean sit ups are banned forever, we will just do them with a more effective approach.
Keeping the legs and back straight will improve the cores ability to resist spine flexion, improving core stability and posture. This will help strengthen the core’s role in a punch, reducing tension and improving function of the posterior chain – this can help eliminate back pain and shoulder injuries.
Once you become competent at this move, start loading the weight!
CLICK HERE to Read Core Training for Boxing
Banded Kettlebell swings
This is a cool exercise that can really POWER up your PUNCH!
A forceful hip extension important in jumping, running and striking actions – the band forces boxers to develop more force through the hips (or it might comeback and hit where it hurts)
Also, the band creates tension through the lift meaning the glutes and core needs to be tense, this can help develop effective mass. A lot of speed then an isometric muscle activation – just like a punch (hand speed then the ‘snap’ upon impact).
Feet elevated TRX row
The suspension row develops upper body strength, particularly the lats, biceps and shoulders. By elevating the feet, you are increasing the demand on the core and posterior chain strength. Easy to set up and the technique is quickly learnt – meaning boxers can show decent progress in a short amount of time.
This exercise is easy to set up and the technique is quickly learnt – meaning boxers can show decent progress in a short amount of time.
