Boxers rely heavily on building up their strength in order to put real force behind their punches and hold up against powerful attacks. However, as I mentioned before, boxers are not brute with the body of a sumo wrestler; rather, they must stay toned and light in order to make speedy attacks.
How to Build Boxing Strength:
1) Repetitions
In my boxing classes, I have already found that a lot of the drills we do are repetitive. That's not to say they're not challenging, but these reps are useful for improving endurance, while simultaneously building muscle.
2) 3:1 Work to Rest Ratio
In a boxing match, you always have to be alert and ready. Therefore, unlike most sports, boxers do not rely on explosive bursts of energy; instead, they must always have steady endurance. Scientifically speaking, endurance is the ability to keep lactic acid from building up. In doing strength training, be sure to keep this idea in mind.
3) Avoid Heavy Weight Training... Resistance Bands, Calisthenics and Plyometrics
These exercises help tone, rather than create bulk. If a boxer gains too much muscle, he or she will not be able to react quickly enough to fend off attacks. These exercises also help build flexibility, which also contributes to a boxer's ability to weave and move around quickly and efficiently.
Sources:
- http://www.eastsideboxing.com/weblog/news.php?p=30933&more=1
- http://www.brianmac.co.uk/articles/scni34a4.htm
- http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html
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| A good conditioning exercise for boxing http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html |
1) Repetitions
In my boxing classes, I have already found that a lot of the drills we do are repetitive. That's not to say they're not challenging, but these reps are useful for improving endurance, while simultaneously building muscle.
2) 3:1 Work to Rest Ratio
In a boxing match, you always have to be alert and ready. Therefore, unlike most sports, boxers do not rely on explosive bursts of energy; instead, they must always have steady endurance. Scientifically speaking, endurance is the ability to keep lactic acid from building up. In doing strength training, be sure to keep this idea in mind.
3) Avoid Heavy Weight Training... Resistance Bands, Calisthenics and Plyometrics
These exercises help tone, rather than create bulk. If a boxer gains too much muscle, he or she will not be able to react quickly enough to fend off attacks. These exercises also help build flexibility, which also contributes to a boxer's ability to weave and move around quickly and efficiently.
Sources:
- http://www.eastsideboxing.com/weblog/news.php?p=30933&more=1
- http://www.brianmac.co.uk/articles/scni34a4.htm
- http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html
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