December 10, 2016
December 10, 2016
strength and conditioning

Action Images/Andrew Couldridge

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EVER wondered why the big punchers use strength and conditioning? Or do you believe that having knockout power is something you are blessed with?

It is true that the ability to throw devastating punch is highly dependent on skill, technique and genetics. However, Boxing Science feel that the knockout kings still need strength and conditioning, probably even more than other boxers.

We explain the main reasons why S&C is important for even the biggest punchers in the sport.

Reduce likelihood of injury

Through observation, boxers are very anterior dominant, this makes them at risk of injury either through overuse of muscles/joints or weakness down the posterior chain. This is mostly around the shoulders and hips.

Boxers had poor shoulder mobility with low scores (1.62 out of 3) during a functional movement screen (FMS). Poor shoulder mobility often creates overactive anterior deltoid and upper traps, causing the middle and lower traps become weak which affects  the natural movement of the shoulder and arm. This can also cause shoulder impingement, rotator cuff weakness/injuries and lower-back injuries.

These risks are greater for the ‘Knockout kings’ as they are throwing punches at high speeds and have to absorb large impact forces, therefore can become more susceptible to injury.

Check out this shoulder mobility circuit we did for former British, Commonwealth and European Super-Bantamweight champion Kid Galahad:

It’s not just about avoiding injury when punching…

High intensity interval running is our primary way to condition a boxer, however a boxer that has not done any movement or strength training may find muscular imbalances. This can determine how a boxer runs, subsequently affecting the training load achieved in a session or increasing the likelihood of injury.

For instance a boxer who complained a pain in his left Achilles was limiting him from running at high speeds, therefore restricting the time spent in the red zone. There was a greater angle created from the left foot to the right, increasing the pressure on the left Achilles tendon. Although the analysis tool is not the most accurate method of analyzing running technique, it shows a small variation that can make a big difference to someones training performance.

Click below for part two

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