Fitness | Training | Mar 03 2015

Strength and Conditioning for boxing (Part I)

Strength and conditioning trainer Cameron Goff begins his series of instructional articles with a strength session
Charlie demo

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