Boxing

Base Training

Boxing

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Olympic-style weight training not required
      • with the possible exception of push presses and jerks

Additional Resistive Exercises

Prehab

Notes

  • Strength and power are highly associated with punching impact (Loturco 2016).
  • Bruzas (2016) found plyometric exercise with external weights had limited efficacy on punching ability in experienced amateur boxers.
    • Four weeks of plyometric training with external weights did not significantly change the maximum punching power or movement frequency, but it enhanced punching power endurance.
  • Olympic-style weightlifting may be excluded from conditioning program, with the possible exception of push presses and jerks.
    • The more powerful punches are those that are performed in a downward angle, allowing a portion of body weight to be transferred downward.
    • Olympic-style weightlifts enhance upward power, thereby limiting their value to a boxer.
    • Push presses and jerks may enhance relatively less powerful punches performed at an upward angle with the body angled forward.

Dynamic Mobility/Warm-ups

  • Jump Rope
  • Shoulder Circles

Movement Patterns for Plyometrics

No plyometrics were suggested for Overhead Push / Shoulder Extension. However, plyometrics utilizing an Overhead Push / Shoulder extension pattern could enhance shoulder power may transfer to shovel, upper cut, overhand, and superman punches. However the more powerful punches are those that are performed in a downward angle, allowing a portion of body weight to be transferred downward.

Exercise References

  • McNeely 2007
    • Beginner
      • Standing long jump
      • Lateral hurdle hops
      • Multidirectional hops
      • Seated trunk rotation
      • Twisting sit up toss
    • Intermediate
      • Alternate leg diagonal jump
      • Single-leg hop
      • Lateral jump single-leg landing
      • Twist toss
      • Straight arm standing toss for height
      • Clap push-ups
      • Supine power drop
    • Advanced
      • Single-leg lateral hop
      • Alternate leg push off
      • Single-leg long jump
      • Alternate leg lateral jump
      • Rotational swings
      • Depth drop push ups
      • Rapid fire chest pass
      • Hanging leg toss

Other References

Bruzas V, Kamandulis S, Venckunas T, Snieckus A, Mockus P (2016). Effects of plyometric exercise training with external weights on punching ability of experienced amateur boxers. J Sports Med Phys Fitness. [Epub ahead of print]

Loturco I, Nakamura FY, Artioli GG, Kobal R, Kitamura K, Cal Abad CC, Cruz IF, Romano F, Pereira LA, Franchini E (2016). Strength and Power Qualities Are Highly Associated With Punching Impact in Elite Amateur Boxers. J Strength Cond Res. 30(1):109-16.

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