A blend of weight training and boxing exercises offer a well-rounded strength, power, and conditioning regimen. Elite boxers utilize axial loading with squats, deadlifts, bench presses and other shoulder presses for strength to deliver a knockout blow; moreover, the power and speed to connect with that forceful blow attained through Olympic lifting, sprinting or rapid fire counter movements --plyometrics. And the conditioning achieved through sustained accelerated interval movements.
History
Boxing history presents images of legendary fighters running long and laborious miles. In all actuality, that kind of aerobic conditioning, which primarily recruits slow twitch muscle fibers --which are recruited through light tension activities-- was a segment of a fighter's training that zapped strength. In the new age of boxing, an elite fighter with knockout power trains with high intensity which recruits fast twitch muscle fibers --cells responsible for the speed and acceleration of delivering a knock-out blow.
Effects
Sports conditioning coach Jamie Hale stated "Absolute strength --one repetition maximum-- forms the foundation for increasing speed strength." If that is true, at a boxing standpoint, power without significant strength is like a high speed slipper slapping you in the face: there is much speed generated but the impact to the internal facial structure is minimized because of the lack of force behind it; on the other hand, strength without significant power --force times distance divided by time-- will supply significant internal facial damage "if"--the operative word-- the punch lands. Well conditioned speed strength is what boxers train for.
Expert Insight
In boxing, significant strength and power will not be able to be utilized effectively without a means of cardiovascular endurance or the ability of the heart to provide oxygen to the muscles during physical activity for a prolonged period of time. A 2003 study on the "Cardiovascular Response to Punching Tempo" by Len Kravitz determined that fitness boxing programs compare favorably with other exercise modalities in cardiovascular response and caloric expenditure. Jumping rope, hard punching on a heavy back, and sparring while maintaining a high/medium interval tempo intensity over a three minute round. And instead of sitting down for the minute rest between rounds, stay up and do light intensity rhythmic shadow boxing to achieve a maximum endurance building benefit.
Misconceptions
As recent as the 1980s, weightlifting was discouraged by boxing trainers on account of the belief that it would make fighters musclebound and slow. The new age of boxing, however, adopted weightlifting to provide the strength and power element. Mike Tyson developed incredible leg and hip strength from squats. Evander Holyfield included presses, Olympic lifts, and plyometrics to help develop his body to the heavyweight class. And George Foreman, in his second heavyweight title run, used weights, and chopped wood to develop a strong core.
Other Types
Boxing specific exercises: shadow boxing, including with light weights in hands to increase speed strength; deadlifting heavy tractor tires for leg and hip strength; power cleans to achieve power and speed; medicine ball throws and ballistic hits to strengthen and toughen core. These varieties keep excitement in training.
References
- "National Strength and Conditioning Association"; Cardiovascular Response to Punching Tempo; abstract; L. Kravitz, 2003
- "Esssentials of Strength Training and Conditioning"; Aerobic Endurance Exercise Training, pp. 496-497; J. Potteiger; 2000
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