Sports training
Strength workout for boxers: legs, power, shoulders and grip
A punch starts in the legs. In trained boxers, lower-body strength and power, explosive upper-body strength and a fast turn of the trunk go with harder punches. This session trains those, plus the shoulders, wrists and grip that take thousands of punches. Do it twice a week, on days without hard sparring or bag sprints.
Warm-up
- Standing march60 sBeginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
- Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over your middle toesEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
Power, while you're fresh
Rest 60 to 90 s between sets
- Jump squat3 × 5Intermediate · Quads, Glutes, Calves · 3D demoFast up, soft landingEasier: Bodyweight squatHarder: Box jump
- Beginner · Chest, Triceps, Shoulders · 3D demoFrom a split stance, push the ball away from your chest as hard as you can, shifting your weight forward as in a crossHarder: Two-hand overhead throw
Legs
Rest 2 min between sets
- Dumbbell goblet squat3 × 8 to 12Intermediate · Quads, Glutes, Abs · 3D demoStop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
- Single-leg Romanian deadlift2 × 8 each legAdvanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift
- Split squat2 × 8 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoIn your boxing stance, holding dumbbellsEasier: Bodyweight squatHarder: Reverse lunge
Upper body and rotation
Rest 60 to 90 s between sets
- Push-up3 × 8 to 12Intermediate · Chest, Triceps, Shoulders · 3D demoPush-ups on hexagonal dumbbells keep sore wrists straightEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
- Chest-supported dumbbell row3 × 8 to 12Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades togetherHarder: Supported single-arm dumbbell row
- Cable wood chop2 × 8 each sideAdvanced · Abs, Shoulders, Glutes · 3D demoTurn from the hips and trunk with long arms. A band works tooEasier: Standing trunk rotation with a ball
Shoulder care
- Standing band external rotation2 × 12 to 15 each armBeginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation
- Face pull2 × 15Intermediate · Shoulders, Back · 3D demoPull towards your forehead, thumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Beginner · Shoulders, Chest, Abs · 3D demoPause for a second at the topEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
Grip, wrists and neck
- Farmer's carry2 × 30 mBeginner · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip worksHarder: Suitcase carry
- Isometric neck holds (four-way)3 holds of 10 s each direction at moderate effortBeginner · Neck · 3D demoOptional. Build the pressure slowly and stop for pain or dizziness; there's no evidence it prevents concussionEasier: Chin tuckHarder: Chin tuck with head lift
Tips
- Twice a week, on days without hard sparring or bag sprints. Do the power block first, while you're fresh, and stop strength sets 2 to 3 reps short of failure.
- Keep heavy leg work away from the day after hard sparring, while your muscles are still recovering (our suggestion).
- Sore knuckles or wrists: do push-ups on dumbbells or against a wall, and see our wrist pain guide.
- A shoulder that feels as if it might slip: stop that exercise and follow our shoulder dislocation guide.
- Never train or spar during an England Boxing medical restriction.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the strength workout for boxers: legs, power, shoulders and grip take?
About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, Medicine ball, A dumbbell, A bench or box, A cable machine, An anchor point, A kettlebell, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 12 of its 18 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.