Boxers undergo a rigorous training regimen in the gym. A competitive fighter must learn to command the skills of his craft, while developing the strength and endurance to do so. His aim is to become more powerful, yet remain quick and flexible in the ring. Many boxers utilize body-weight exercises to build muscle and, consequently, hit harder.
Boxers typically perform body-weight exercise in high repetition. This is done in an effort develop lean, hard muscle and avoid the bulky mass associated with hardcore "gaining." However, taking this strategy to the extreme can still cause you to get bigger. This is why a boxer will typically perform set routines, those completed to a preset number of repetitions and sets. This helps him stay strong, while maintaining the flexibility needed for competition.
Pullups are strength-building exercises, performed by lifting yourself up on a freestanding bar. This maneuver toughens the arms, back, torso and shoulders. A pullup is also a combination movement, one that enlists several muscle groups and creates functional strength. Boxers do pullups as a means of becoming physically powerful, in a way that supports full-body activity.
The squat-and-hold is a leg-strengthening exercise, that also builds power throughout the body. It is performed by placing your back against a wall, with your feet placed on the floor, approximately 24 inches out in front of your body. You then squat down, until your body is positioned as if it were sitting in an invisible chair. Hold this position, ideally for one minute, before coming back up slowly. Building strength in the legs is a good way to stay lean, while increasing your overall power. This is because the force from your punches is primarily drawn from the lower body.
The "ring crawl" is an excellent exercise for building lean, whole-body strength. It is performed in a standard-size boxing ring. You start by positioning yourself on all fours, both feet and hands on the ground. When the timer rings to start a round, simply walk around the ring in this fashion. Because your backside is raised above your shoulders, a large amount of weight is placed on your upper-body, stressing your shoulders and torso. Additionally, your legs will be in a position that causes an exhaustion of the muscles, building incredible lower-body strength. Boxers frequently employ this exercise to harden and strengthen the physique, without gaining significant mass.