07:03
Faizan
Boxing training for boxers is multi-faceted, with a focus on numerous elements that build agility, develop speed, establish strength and improve reflex response. For strength training, a boxer needs to focus on two areas: improving endurance and developing punching power. During training, a boxer will focus on exercises that improve both areas. A boxer does much more than boxing pushups to develop power in the upper body, performing a broad range of compound exercises several times each week.
Punching Power
The power of your punch doesn’t begin with the arm – it ends there. Your punch actually begins in your feet and legs, as you drive off the ground with your feet. The muscles in your core, back and shoulders also contribute to the power. Upper body exercises should focus on developing fast-twitch muscle response in the power chain of muscles that distribute the energy for a punch. From the lower back and obliques through the lats, the traps, the deltoids, the triceps and biceps, targeted weight training is necessary.
Boxing and Pushups
Pushups, along with other body weight exercises like pullups and planks, are an effective, essential component for developing upper-body strength, but pushups alone won’t be enough. Body weight exercises like pushups develop a base level strength and help improve muscular endurance, but they don’t provide enough impact to develop fast-twitch muscle response, where explosive power comes from. Pushups remain a necessary training exercise despite its low impact precisely because it targets all of the necessary upper-body muscles that contribute to punching power.
Upper Body Exercises
In addition to pushups, other upper body exercises should include a mix of free-weight routines. Bench presses, lat pulldowns, bent-over rows and military presses are all essential for developing punching power. Lateral raises, triceps extensions and cable draws also develop power-producing fast-twitch response in crucial areas. Many routines for boxers come are powerlifts. These compound exercises don’t isolate the upper-body per se, but they do target all of the muscles in the power chain, from the calves, through the quads and hamstrings, the lower back, the lats, the traps, the deltoids, the triceps and the biceps. These compound exercises include full squats, deadlifts, power cleans and clean and jerks.
Considerations
The training routine for boxers involves many difficult, tricky lifts that require the oversight of an experienced trainer. Even when you hit the weight room only, have a trainer spot your lifts to prevent the risk of injury, and to make sure you’re performing the lifts properly. The most important thing for a boxer to do when setting up a workout schedule is to avoid overtraining, and weight training is especially prone to this. Make sure to allow plenty of time in between training sessions to let your muscles recover, and don’t train more intensely than your current level of fitness will allow.
Punching Power
The power of your punch doesn’t begin with the arm – it ends there. Your punch actually begins in your feet and legs, as you drive off the ground with your feet. The muscles in your core, back and shoulders also contribute to the power. Upper body exercises should focus on developing fast-twitch muscle response in the power chain of muscles that distribute the energy for a punch. From the lower back and obliques through the lats, the traps, the deltoids, the triceps and biceps, targeted weight training is necessary.
Boxing and Pushups
Pushups, along with other body weight exercises like pullups and planks, are an effective, essential component for developing upper-body strength, but pushups alone won’t be enough. Body weight exercises like pushups develop a base level strength and help improve muscular endurance, but they don’t provide enough impact to develop fast-twitch muscle response, where explosive power comes from. Pushups remain a necessary training exercise despite its low impact precisely because it targets all of the necessary upper-body muscles that contribute to punching power.
Upper Body Exercises
In addition to pushups, other upper body exercises should include a mix of free-weight routines. Bench presses, lat pulldowns, bent-over rows and military presses are all essential for developing punching power. Lateral raises, triceps extensions and cable draws also develop power-producing fast-twitch response in crucial areas. Many routines for boxers come are powerlifts. These compound exercises don’t isolate the upper-body per se, but they do target all of the muscles in the power chain, from the calves, through the quads and hamstrings, the lower back, the lats, the traps, the deltoids, the triceps and the biceps. These compound exercises include full squats, deadlifts, power cleans and clean and jerks.
Considerations
The training routine for boxers involves many difficult, tricky lifts that require the oversight of an experienced trainer. Even when you hit the weight room only, have a trainer spot your lifts to prevent the risk of injury, and to make sure you’re performing the lifts properly. The most important thing for a boxer to do when setting up a workout schedule is to avoid overtraining, and weight training is especially prone to this. Make sure to allow plenty of time in between training sessions to let your muscles recover, and don’t train more intensely than your current level of fitness will allow.
Posted in: boxing
