Training for a boxing match differs from other seasonal sports in that boxers do not have a continuous season in which maximum strength and power must be utilized for months at a time. However, boxers must train for matches and maintain strength, speed and endurance. A variety of training methods can help you perform your best during a boxing match.
Punches
To put more power in your punch, practice punches while holding dumbbells. Stand in a fighting stance with your feet hip-width apart and knees slightly bent. Step out with one foot and keep your body weight on the balls of your feet. Grasping a dumbbell in each hand and remembering to cover your face with the nonactive hand, push the punching hand out in front of you with your palms facing the floor, keeping your arm at shoulder height. Bring the hand back toward your head. Perform three sets of 10 repetitions with each arm.
Uppercuts
Practicing weighted uppercuts will boost your strength when implementing this type of punch in a match. Stand in the basic fighting stance with your knees slightly bent and your body weight evenly distributed on the balls of your feet. Raise your arms with the dumbbells to the uppercut position with your elbows close to your body and weights covering your cheeks. Keep your left dumbbell in front of your left cheek and throw an uppercut with your right arm. Perform three sets of 10 repetitions with each arm.
Bench Press
Building upper-body strength will help improve your power during a boxing match. To perform a barbell bench press, lie on a weight bench with a barbell secured on a rack above your upper chest. Grip the bar at shoulder-width and slowly push the weighted bar off the rack. The weight should be an amount that is difficult to lift but light enough that you are able to perform a full set. Slowly lower the bar to your chest by bending your elbows. Push the bar into the air until your arms are almost completely straight. Perform three sets of 10 repetitions and increase your weight as you physically progress.
Shoulder Press
Sit on the edge of a weight bench with a dumbbell in each hand. Start with the dumbbells at shoulder height on either side of you with your elbows bent. Push the dumbbells above your head until your arms are almost completely straight. Return to the original position. Perform three sets of 10 repetitions of this exercise. Remember to increase the dumbbell weight as the exercise becomes easier.
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