For those who are looking to add extra power and strength to their boxing practice, adding some specific weight exercises will be beneficial to your prime boxing movers: shoulder muscles, abdominals and hamstrings/quadriceps. With a consistent boxing regime, it's possible to add significant definition to these muscles anyway but include the below in your workout plan whether you are doing classic boxing or a kicking variation such as Kickboxing or Muay Thai:
Lats are the middle part of your shoulder, responsible for moving and raising the arms to the sides and overhead. Super important for building up the shoulder muscles to create strong, fast punches so look to use lighter weights but with more reps. Raise arms parallel to the ground with a smooth, controlled motion, going no higher than shoulder height. Add variety to this workout by alternating palms down, thumbs down or thumbs up to reach different parts of the muscle. Do three sets of 10. Also look to include some lateral raises with elbows bent at 90 degrees to really work into those badboys.
Punching with weight
Adding some light weights to practice punches is a great way to add power and stability through working out the shoulder and other muscles. Depending on your size and strength, look at between 3kg to 5kg weights in each hand. Do sets of 10 to 15 uppercuts and 10 to 15 straight punches on each arm and 3 x sets per punch. Make sure you are still working your technique, by bringing the weights back to your face (defensive position) to add a little extra bang for your buck.
Overhead Shoulder Press
You can’t go wrong with this simple and effective exercise, Overhead or Military Shoulder Press reaps benefits for its main targets: the shoulders, upper back, and triceps.
You can use hand weights or a barbell - start by using heavier weights to press from the top of your chest to overhead to an arms-extended position, bringing the weights back down to your shoulders.
Adding to the above exercises you will need to look at building core strength and stability in the legs when adding kicks to stabilise the hips and lower back. Using heavy hand weights whilst you are doing these exercises will increase the results, giving your body shape and strength.
Important when working the big joints in the body is to mindful of your form. To perfect the perfect lunge: keep your upper body straight, with your shoulders back and relaxed and chin up keeping your eyes forward as to not put pressure on your neck. Always look to engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.
Look at doing 3 x sets of 10 x reps, it will burn your quads but it is worth it.
There are so many different varieties of squat you can try, and all have their benefits if included in your workout plan. Here are some absolute winners:
- Jumping Squats: Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.
- Standard Squat with hand weights: Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
- Pistol Squat (or one legged squat): Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position.
If you are interested in some one on one PT sessions to explore the above and create a plan to suit (and smash) your fitness goals, please get in contact firstname.lastname@example.org