IF you build strength and resistance work into your training, you will take qualities from that into the ring. All the exercises in this series are designed with boxing in mind: low-to-high movements, high-to-low, sitting on punches, turning into the punches.
Before the boxer has a fight date, we would normally do an upper-body session on a Tuesday and a legs or lower-body session on a Thursday. Once in camp, we work in three phases. We start with strength, gradually move on to power and then, towards the end of camp, everything gets a lot quicker and more intense, with a lot more speed work. We do stamina work in between sessions.
Over the next four months I will share and explain four sample sessions with you – the weights involved will vary depending on your capacity and experience. The sessions are based around strength (this month), power, speed and stamina.
The strength session that follows can be translated into the ring in a number of ways, including walking down the opponent, timing and explosiveness.
NB: A super-set is when you do all the reps of one exercise, then go straight into completing all the reps of another before resting.
SUPER SET: First two exercises
3 sets of 5 reps. 60 seconds’ rest between super-sets
TIP: Back straight. Knees and toes pointed out. Hips and bum out
DUMBBELL SHOULDER PRESS
3 sets of 8 reps. 60 seconds’ rest between super-sets
TIP: Start with a reverse grip then turn into a forward grip, like the twisting of a punch.
SWISS BALL DUMBBELL PRESS
3 sets of 8 reps. 45 seconds’ rest between sets
TIP: Keep hips up. Squeeze your core and your glutes in.
REVERSE LUNGE LAND MINE PRESS
3 sets of 1o reps per side. No rest
TIP: Don’t let your knee go in front of your toes. Keep a straight line from knee to heel.
SUPER SET: Next two exercises
3 sets of 8 reps. 45 seconds’ rest between super-sets
TIP: Another low-to-high movement. Bring the elbows up high.
CORE EXPLOSIVE TWISTS
3 sets of 12 reps per side. 45 seconds’ rest between
TIP: Transferring power into your hooks. Keep hands tight and tension in the resistance band.
SIX EXERCISE CIRCUIT
3 rounds of 3 minutes. 30 seconds per exercise. One-minute rest between rounds
1. Dumbbell squat and press
Standard squat with DBs on shoulders, then big drive up.
2. Ring or TRX rows
Overhand grip twisting into sideways grip. Don’t over-rotate.
Keep your elbows tightly in to replicate boxing stance.
4. Russian twists with med ball
This works the obliques and helps transfer weight into punches.
5. Dumbbell renegade rows
Don’t let hips sag down. Keep body in a straight line. Alternate arms.
6. Med ball wall presses
Keep a slight bend in the knees. Explode like throwing a punch.
Finish with HIGH PLANK ON BALANCE BAR
3 sets of 60 seconds (pro), 3 x 45 secs (intermediate), 3 x 30 secs (beginner). Rest between sets should be the same as the set i.e. 60-second planks = 60-seconds rests
Keep body tight, hips level with shoulders, wrists under shoulders.