Boxing strength training program

There are two kinds of boxing strength training: simple repetition and differentiation training. Simple repetition is to arrange the same content for each strength training. This method only practices the most valuable items, which is efficient. However, due to the lack of training items, each repetition requires higher muscle recovery ability. Boxing champion Dempsey used this method, and his strength training only included squats.

Differentiated training method divides the training items into several groups, one group at a time, and each group completes a cycle. Generally, each group has a key project. For example, Foreman, the boxing champion, takes two days as a training cycle, focusing on squats and leg lifts respectively. Little Roy? Jones takes three days as a training cycle, focusing on squat, leg lift and squat.

Youth boxing strength training program

Training twice a week.

Monday: Squat 5 groups? 6~8 times

Arrow crouching group 2? 6~8 times

Squat 2? 6~8 times

Sit-ups 1 group? 20~30 times

Thursday: Leg Lift Group 5? 6~8 times

Leg flexion and extension 2 groups? 6~8 times

Squat 2? 6~8 times

Supine leg lifts 1 group? 20~30 times

Table 4 Advanced Boxing Strength Training Plan (Muhammad? Ali's training plan)

Train four times a week.

Monday and Friday: 30 squats? 1~4 times

Leg lifts at 30 on Wednesday and Saturday? 1~4 times

Matters needing attention

★ Squat is the trump card of boxing strength training. No matter how you arrange your training plan, you should include squats and focus on them.

★ The maximum punch strength is highly correlated with the ultimate weight of squat leg lifting, while the continuous punch ability is highly correlated with the number of squat training in each group. You can adjust the training focus according to your own weak links.

★ Arrange the training weight of each group in wave form. The weight of the warm-up group should be small at first, and then gradually increase to the maximum weight. Reduce the weight and gradually increase it to the maximum weight. Do this for more than 2 cycles.

★ During the interval of each training group, some empty boxing training can accelerate the transformation from basic strength to special strength.

Example of boxing strength training plan

Train four times a week.

Monday: Squat 30 groups? 1~4 times

Leg lifts at Wednesday: 30? 1~4 times

Thursday: 30 lunges? 1~4 times

Saturday: 30 squats? 1~4 times

Train three times a week.

Monday: Squat 12 group? 1~4 times

Squat forward 12 group? 1~4 times

Wednesday: leg lifts 12 group? 1~4 times

One leg lift 12 group? 1~4 times