Fitness | Training | Sep 03 2015

Strength and Conditioning Camp: Upper-body power

Cameron Goff returns with a routine to add upper-body power to your locker
Cameron Goff performing an upper-body power exercise
Camp UB

The strength work we documented last time was a lot slower, with a focus on tempo, but with power you need to explode. In boxing it’s all about the amount of power you can produce over a period of time; you don’t want to to lose it all in the first round. We aim to hit the major muscle groups, before pulling them all together to produce force. A lot of the movements here replicate movements in the ring. Strength worked the slow-twitch muscle fibres, but now we are recruiting and developing more fast-twitch fibres and building the stamina they have so they can be used, to devastating effect, throughout a long fight.
Ideally you would train power twice a week, so we use the Tuesday for upper body and the Thursday for the lower body – the upper-body exercises are below while the lower-body routine will be posted separately. Hurdle jumps increase elasticity in tendons and ligaments so should be done on both days – that’s why the double jumps are on the ‘upper-body’ day. This power phase will last three-four weeks. By the last week, we slowly enter things to take us onto the next stage, which is conditioning; we use similar exercises, but add an extra 10 seconds or a couple of reps.

1. Hurdle jumps 2 sets/3 minutes’ work/30 seconds’ rest
Set out eight hurdles. Jump over each one in turn, using both feet simultaneously, then jog back to the starting point and repeat the process until three minutes has elapsed. Land centrally after each jump and the less time you spend on the floor the better.

2. Explosive press-ups 8 sets/10 seconds’ work/40 seconds’ rest
Place two boxes shoulder-width apart and get into a press-up starting position. Keep your elbows tight into your sides and your wrists directly below your shoulders. Move down into a deep position, then power up and go as high as you can.