To become the best boxer you can be, supplement your cardio routine with exercises that specifically build the muscles you use to throw punches. When you punch, your shoulders, chest and legs are engaged--so your exercises should focus on those areas. You should use plyometric exercises on your legs. Plyometric routines involve sudden, exaggerated movements that quickly force your muscles to flex to their maximum potential. Athletes can gain tremendous benefit from this type of exercise.
Step 1
Hit the heavy bag. The best way to build up your boxing muscles is to box with them. Hitting the heavy bag allows you to throw combinations of all punches in rapid succession without fear of being hit back. Maintain proper punching form the entire time--hands up, head down, strong foot forward and weight on your toes. Punch the bag intensely for 2 minute sessions with 1 minute intervals of rest. As this becomes easier for you, ratchet up the intensity and use the bag for 3 minute sessions with 30 second intervals of rest.
Step 2
Shadowbox with light-weight dumbbells. While maintaining proper form, practice your punches in front of a mirror while holding 5 to 10 lb. dumbbells. Consider a set complete when you have performed each punch 10 times. Complete at least three sets in a workout. Don't forget to work both arms.
Step 3
Perform bench presses and shoulder presses to strengthen your chest and shoulders. While bench pressing, lay flat on your back on a weight bench and repeatedly lower and raise a barbell loaded with an appropriate amount of weight above your chest. Do three sets of 10 repetitions in a workout. For shoulder presses, sit in an upright position on a weight bench and hold a dumbbell in each hand on either side of your head. Repeatedly raise the dumbbells above your head and lower them back to shoulder level. Do three sets of 10 repetitions.
Step 4
Execute lat-pulls in a boxing stance to strengthen the muscles responsible for returning to a defensive position after a punch. You'll need a lat-pull machine. Extend your strong hand to grab the rope attached to the pulley and weights. Repeatedly retract your arm to lift the weights. Do three sets of 10 repetitions. Repeat with the other arm.
Step 5
Perform plyometric leg exercises to enhance the punching power you can generate with your legs. Depth jumps, rapid lunges and one-legged rope-jumping with deep knee-bends will develop your leg stamina and power. Depth jumps involve repeatedly jumping from a chair or other short ledge and bending your legs upon landing before straightening up. They are best performed outside.
Tips and Warnings
- Always consult your doctor before engaging in a new exercise regimen.
Things You'll Need
- Heavy bag
- Dumbbell set
- Weight bench with barbell
- Lat-pull machine
- Sturdy chair
- Jump-rope
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