Training for boxing has undergone some important changes over the years. Before the 1980s, many coaches refused to allow their fighters to lift weights in an attempt to get stronger, because coaches feared that this would make them “muscular” and their blows would be encouraged because they would build muscular arms and strong. While those ideas have disappeared, fighters have to concentrate on speed and technique and building the power of hit through weight training is only one aspect of boxing preparation.
Know your needs
Each boxer has different needs during training. Some boxers are naturally strong and are very dangerous when they are in tight spaces and throw punches. Those same get tired as the boxing match goes to the last stages. Others box well and know how to move. These have the stamina to make this style work but often opponents force them when they try to fight inside. The boxer who has strength and technique may need extra work when it comes to strength training and weightlifting, while the stronger boxer may need more conditioning work. According to boxing coach Ross Enamait, boxers have to determine which training tools are most suited to their needs.
Building the power
There are several weight training exercises that boxers perform to develop the strength and power of their punches. These include push-ups, bench presses, pressures and leg bends and strides. Boxers can develop more strength and power by lifting weights repeatedly (the maximum amount they can lift). However, this technique is not for beginners, since injuries can occur when the muscles are not ready to lift weights at that level.
Finish your training
Boxers must not sacrifice training in the ring by lifting weights. It is usually best to do your training work before you start lifting weights. For example, many boxers do their route work (running 3 to 5 miles) in the morning before going to the gym for a training session. That training session includes jumping rope, hitting the pear, shadow boxing, hitting the punching bag and then fighting against an opponent. After the boxing work is completed, the wrestler does weight training exercises to increase strength and endurance.
Strength work: Building speed and hitting power
The point of a boxer lifting weights is to build an explosive strike power and increase the speed of the shots to throw. It is not to build bigger and more impressive muscles. Boxers have nothing to do with becoming a bodybuilder. Enamait says that a bodybuilder’s training routine does not work in power, speed and endurance. But it only strengthens symmetrical muscles, something that is not of interest to boxing judges and how they score a fight.