What are the Best Exercises for Boxing Strength Training?

Kerrie Main

Boxing is a popular workout regimen because it has many health benefits. It builds muscle, burns fat and calories and increases balance and endurance. The sport has gained mainstream popularity, and boxing classes can be found in most gyms and athletic centers. People who take boxing classes typically start out with boxing strength training movements. The best boxing strength training exercises are core strength conditioning exercises, plyometric exercises and leg exercises.

Weight lifting builds muscle strength.
Weight lifting builds muscle strength.

Most beginning boxers will incorporate core strength conditioning exercises in their boxing strength training program. These types of exercises will give the boxer the strength and power he or she needs, provide increased protection of the internal organs and provide stability while in the ring. The main core muscle groups include the abdominal muscles, pelvic muscles and gluteal muscles. The types of exercises that build these muscles include sit-ups, crunches and rowing machine exercises. Some boxers use various kettlebell lifts and workouts as well.

Sprinting is a common part of conditioning drills.
Sprinting is a common part of conditioning drills.

Plyometric exercises enhance the boxer’s ability to develop explosive strength, an essential part of boxing. Most boxing strength training regimens include these types of exercises. Plyometric exercises for the legs include sprinting, jumping forward and jumping in place. Some plyometric exercises for the upper body are plyometric push-ups, pull-ups and using a punching bag. Many boxers incorporate several types of medicine ball throws and exercises as well.

Jumping rope is a common boxing workout warm up that helps build stamina and tone calf muscles.
Jumping rope is a common boxing workout warm up that helps build stamina and tone calf muscles.

Boxers rely on strong, sturdy legs in the ring. The legs are what allow them to move quickly out of the way of the opponent’s punches and provide the platform for delivering their own punches. Some common leg exercises include running, skipping and jumping rope. These types of movements build leg muscles and improve agility and balance. Many boxers also incorporate leg weightlifting exercises with leg press workouts.

The different strength training exercises should be performed on a rotating schedule, which means that plyometric exercises might be done on a particular day, and core strength conditioning exercises might be done the next day. When doing plyometric exercises, the ankles and arms should be thoroughly stretched beforehand, and the actual exercises should be conducted on a soft foundation, such as grass or a padded gym floor. Many boxers also implement very specific training diets that include protein shakes and other vitamins and nutrients. Before beginning any type of boxing strength training workout, a potential boxer should first check with physician or health care practitioner.

Hitting a punching bag is a good way to work the forearm muscles.
Hitting a punching bag is a good way to work the forearm muscles.

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