This Article is Sponsored by Studio 9 Fitness. The Premier Sports Performance Facility in Wokingham, Berkshire.
Strength training is the optimal way to develop force production. At Built Not Born, we focus on the main strength exercises in order to maximise force through the Kinetic Chain.
Research shows how the relative contribution of the arm muscles has been found to be only 24% as compared with 37% and 39% for the trunk and legs when generating punching force. This means that boxers need a strong lower body in order to generate power through the entire body!
Data from Boxing Science has shown a strong relationship between jump height and medicine ball throw distance. This suggests the higher you can jump, the harder you can punch. The ability to jump is reliant on the amount of impulse produced from the lower body.
Squats are a compound exercise which load the quads, hamstrings and glutes. The squat is a versatile exercise – for those new to strength training we would start with the goblet squat to develop the correct movement pattern and muscle recruitment, and then progress to the back squat with loaded barbell.
Boxers also need a strong upper body to transfer force and to deal with high impact forces. However, boxers are susceptible to upper body injuries. Due to the repetitive nature of training and competition, the muscles and tendons surrounding the shoulder and elbow joints tend to be injured due to overuse and poor mobility. This is why correct technique and mobility drills are so important for strength training.
Horizontal and vertical press exercises should be used for boxing. Horizontal push strength exercises include push ups and dumbbell chest press. Vertical push strength exercises include landmine shoulder press and dumbbell overhead press.
Vertical pulls are an effective way to develop the lats and muscles in the upper back that support the shoulder. This can help support the shoulder when delivering fast punches. The lats are also important during combination punching to pull back the arm quickly before delivering another punch.
Horizontal and vertical pull exercises should be used for boxing. The primary vertical pull strength exercise is the pull up (assisted if the boxer cannot perform the required repetitions with their bodyweight). Horizontal pull exercises include the TRX Row or single arm bent over row.
Hinge exercises are excellent for developing the posterior chain in boxers. The posterior chain is important for the Kinetic Chain, particularly extension of the hips. Coaching cues are very important when deadlifting as this exercise can easily lead to injury if not performed with correct technique.
The Romanian deadlift, conventional deadlift and trap bar deadlift are all variations that we would utilise with boxers dependent on their needs analysis and factors such as hip and shoulder mobility.
Boxers spend so much time in a split stance that they can have imbalances between leg size and strength, resulting in movement and mobility issues. Unilateral (one-sided) exercises are important for developing both legs in isolation.
Walking lunges, step ups and deficit reverse lunges are all effective unilateral lower body exercises. We would also use unilateral exercises for upper body to develop those muscles in isolation.
Core training for boxing should focus on anti-rotation, anti-lateral flexion and anti-extension. These exercises will all help to resist forces on the lumbar spine and help boxers to develop punching force! Exercises such as palloff press, landmine rotations, side planks, banded dead bugs and suitcase deadlifts should all be used.
We are Built not Born.
www.builtnotborn.co.uk
Amar Kayani
Undefeated Professional Boxer
Reference:
https://boxingscience.co.uk/boxing-training-stronger/