Most people understand the difference between wanting to improve their strength and wanting to improve their conditioning but are often confused or as to the best exercises to achieve those. There are several ways you can utilize strength training to improve the quality of your movements as a boxer and ways to improve your conditioning to improve your boxing endurance in the ring.
Strength Training
Strength training doesn’t have to mean lifting heavy weights. Think of strength training as doing exercises that involve some type of resistance. This could be doing push-ups, sit-ups, squats, or lifting a dumbbell of light-to-medium weight. Incorporating strength training will make your muscles, joints, and bones stronger, allowing you to improve the quality of your workouts.
Conditioning
Where strength training focuses on the major muscle groups in your body, conditioning focuses on your heart. If you incorporate intervals of high-intensity cardio you can greatly improve your boxing strength and conditioning routine.
Best Strength Training Exercises for Boxers
The power you generate for your punches comes from your legs and core strength as much as it does your upper body. Therefore, focus your strength training regimen on your thighs, glutes, and abdominals, as well as your chest and shoulders. Resistance exercises like squats, deadlift, lunges, and bench press are best. Try to perform exercises that work multiple muscle groups at one time, this mimics the needs of your body during boxing. Choose a weight that makes the exercise challenging, but still allows you to perform 6-10 repetitions. If you don’t have access to weight equipment you can incorporate bodyweight exercises: push-ups, sit-ups, crunches, plyometrics (jump rope), and burpees.
Best Conditioning Exercises for Boxers
One of the most fundamental exercises for boxers is jumping rope. If you have access to a punching bag, put on your gloves and start working through your punches and putting them together into combinations. Using the speed bag will keep your blood pumping and help you practice keeping your hands by your head. Shadow boxing is another option. One of the easiest ways to improve your conditioning without the use of any equipment is to go for a run. It is also important to incorporate high-intensity interval training by adding periods of high exertion.
Regardless of your fitness goals it’s important to implement exercises that are focused on improving your boxing strength and conditioning.
