For women training to be boxers, or those already competing in the sport, strength training should be focused for the female body-type rather than following a strength-training routine for male boxers. In their textbook "Exercise Physiology: Energy, Nutrition and Human Performance," Dr. William D. McArdle and Professors Frank I. Katch and Victor L. Katch detail the differences in how women and men build muscle due to the varying levels of testosterone and protein in the body.
Overhead Press
According to American College of Sports Medicine certified personal trainer and professional mixed martial arts fighter Shelby Young, women boxers should think especially about building endurance in the shoulders and upper arms. "The biggest thing is building up shoulder endurance to be able to keep the hands up and throw powerful punches for a sustained period of time. The overhead press is a great strengthener, which really tests all the muscles in the shoulder and challenges the upper arms as well." Either sitting or standing, hold a dumbbell in each hand with arms out like goal-posts and elbows at a 90-degree angle. Press the dumbbells to the sky, bringing them together above the head by squeezing the shoulders. Overhead presses work the rear deltoids, rhomboids and triceps and biceps.
Push-Up
One of the most basic and well-known exercise moves, the push-up works the entire body and needs no equipment. Female boxers should strive to perform push-ups with the legs fully extended and the foot drawn closer to each other. When the elbows bend outwards at a 90 degree angle, the chest and upper back muscles are being worked; when the elbows are kept close to the ribcage, the triceps and shoulders are strengthened. "It's one of those moves that pretty much everyone knows about but a lot of people take for granted and opt for other exercises instead," said Young. "A female boxer who can do numerous push-ups is working her entire body: her core, her chest, arms and shoulders and she's using her body weight to do it."
Dumbbell Punches
Women boxers practice various types of punches regularly as part of their training. When using a punching bag or working with a partner who is holding punching mitts helps strengthen muscles, adding in the extra challenge of dumbbells. Simply practice punches with a weighted dumbbell in each hand and vary the weight as strength increases. "If you're not working with a punching bag, using the dumbbells still makes you strengthen those muscles. If you use the punching bag plus dumbbells, you're gearing up your arms to have even more endurance, which is what women boxers need to go a few rounds in the ring," said Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, New Hampshire
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