April 21, 2015
April 21, 2015
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CLICK HERE FOR PART ONE OF STRENGTH AND CONDITIONING FOR BOXING

THIS week we move on to power. We work on power punches with weights or resistance, so that instead of wasting punches, the fighter is able to generate force at the right time. Many of these exercises are designed to replicate the movement patterns used in a fight.

You can be caught in tear-ups or pushed onto the backfoot, so you have to be ready to land that shot and generate power from any position. All this work leads to the timed circuit at the end which replicates the rounds in a boxing match.

NB: A super-set is when you do all the prescribed reps of one exercise, then go straight into completing all the reps of another exercise before resting.

Super-set first two exercises

Dumbbell Squat & Press

3 sets of 6 reps. 60 seconds’ rest between super-sets

Pause at bottom of squat for one-two seconds, then take all your momentum and drive up
with force.

Explosive Push-up

3 sets of 6 reps. 60 seconds’ rest between super-sets

Dig your hands into a high stack of steps, dip down with your chest, drive as high as possible, and finish standing up.

 

Super-set next two exercises

Dumbbell single-arm snatch

3 sets of 8 reps per arm. 45 seconds’ rest between super-sets

Dig heels into the floor during the squat, gather as much force from low, then drive the dumbbell high.

Dumbbell drop & explosive jump

3 sets of 8 reps. 45 seconds’ rest between super-sets

Slowly lower into a squat, drop the dumbbells, pause briefly then drive upward, pushing hips forward.

 

Super-set next two exercises

Explosive knee jumps

4 sets of 8 reps. 45 seconds’ rest between super-sets

Start on knees, dip down until bum touches heels then push with hips to explode forward and upward.

Medicine ball slams

4 sets of 10 reps. 45 seconds’ rest between super-sets

Drive up forcefully, then follow through into the floor. Use your shoulders, chest, back and core.

 

Rope Slams

6 sets of 6 reps. 20 seconds’ rest between sets

This represents a punch like an uppercut so whip the ropes up then drive them down.

 

Medicine ball circuit: three exercises

01 Squat & explosive throw

3 sets of 6 reps. No rest

Set up in your boxing guard, keep your elbows in. When you throw the ball, drive vertically off your chest.

02 Explosive overhead throw

3 sets of 6 reps. No rest

Go into a nice low squat, pick the ball up from the floor, then explode up as high as possible.

03 Explosive punch

3 sets of 6 reps. No rest

Get the ball tight to a wall, take a sharp half-step back and follow through with the ball as if punching.

 

Circuit: four exercises

6 reps per exercise / per side for exercise 04

3 rounds of 3 minutes n 60 SECONDS’ rest between rounds

01 Single rope slams

The same as with two ropes, whipping up and down.

02 Medicine ball slams

Drive up forcefully, then follow through into floor.

03 Box jumps

Drive up from low squat and squeeze glutes at top.

04 Med ball explosive twists

Keep everything locked out, maintain a straight back, squeeze your abs, turn into an explosive hook.

VISIT THE BOXING NEWS APP AND DOWNLOAD THE FEBRUARY 26 ISSUE FOR STEP BY STEP PICTURES OF HOW TO PERFORM THE EXERCISES