Unleash Your Inner Champion: Strength Training for Aspiring Boxers

Step into the arena with an exhilarating 20-minute boxing workout designed to enhance your punching skills while building strength and muscle.

“This program blends light to medium weightlifting with spirited shadowboxing,” notes Bobbie Jo Davis, CPT, a trainer at Rumble Boxing, who carefully developed the following session for our Movement of the Month Club.

Incorporating weightlifting into your boxing practice is essential, as the discipline requires both cardiovascular stamina and muscular endurance. Success hinges on more than just agile footwork and quick strikes; it’s also about delivering powerful punches.

“Picture yourself throwing punches that are faster, more powerful, and have greater velocity,” explains Davis. “The force of a punch originates from the ground and flows upward. A strong lower body foundation enables us to harness that energy through our hips and core, culminating in a powerful punch.”

Get ready for a demanding, full-body boxing workout that will elevate your heart rate while simultaneously promoting muscle growth.

Engage with the Movement

For those participating in our August 2024 Movement of the Month Club, here’s the outline for week two. Each day from Monday through Saturday, focus on one boxing combination or movement. (Remember, this workout can be done whenever you like!)

On Sunday, consolidate all the movements into a comprehensive boxing strength routine. Perform each combination for 45 seconds, followed by a 15-second active rest (think a boxer’s shuffle, stationary stepping, or simply shaking off the tension). Then, continue to the next movements or combos.

Your Energizing Boxing Workout

1. Boxing Warm-Up

Get ready for action! This series focuses on the hips, chest, and shoulders, as per Davis. It also loosens the hip flexors and engages the core muscles.

Ultimate Stretch

1. Begin in a standing position, then bend forward to place your hands on the ground, walking them out to a high plank, ensuring your hands are aligned under your shoulders while maintaining a straight line from head to heels.
2. Step your right foot to the outside of your right hand, entering a low lunge.
3. Rotate your torso by raising your right arm upward, looking up at your hand.
4. Lower your right hand back to the floor and step back into a high plank.
5. Repeat the process on the left side, alternating for 45 seconds, followed by a 15-second pause before moving on.

Knee Drive with Overhead Extension

1. Stand with your feet hip-width apart, each holding a dumbbell at hip level. Raise your arms above your head.
2. Lift your right knee to your chest without leaning back, keeping your arms elevated.
3. Lower the knee and switch to the left, alternating knee drives while maintaining straight arms and a tight core for 45 seconds, then rest for 15 seconds.

Squat

1. Stand with your feet shoulder-width apart, toes turned slightly outward.
2. Lower your body as if sitting in an invisible chair, descending as far as your form permits.
3. Push through your heels to stand back up. Continue for 45 seconds.

2. Punch, Bob, Weave

Now, we transition to the boxing segment. If you need a quick refresher on the punches, revisit the guidance from week one.

1. Execute a jab (1), followed by a cross (2), then bob on the balls of your feet for around 45 seconds.
2. Next, launch into this sequence: begin with a lead-hand hook (3), then a rear-hand hook (4), finishing with a quick duck. Maintain this pace for 45 seconds.
3. Conclude with a series of punches: jab (1), cross (2), lead-hand hook (3), and rear-hand hook (4), proceeding for 45 seconds.

3. High-Intensity Punch Combos

Combine two sets of punch combinations in this intense segment.

1. Start with a jab (1), then a cross (2), and add a lead-hand hook (3). Keep this pattern for 45 seconds.

2. Follow with a lead-hand uppercut (5), a rear-hand uppercut (6), and finish with a lead-hand hook (3). Maintain this for another 45 seconds.

4. Squat and Alternating Shoulder Press

Take a breather from boxing for a strength-building round focusing on your legs, core, and shoulders.

1. With feet shoulder-width apart, hold a dumbbell in each hand at shoulder level, elbows bent.
2. Push your hips back and bend your knees to perform a squat.
3. Upon standing from the squat, press one arm overhead, lifting the dumbbell up.
4. Return the dumbbell to your shoulder as you squat again.
5. Continue alternating the press with the opposite arm. Repeat for 45 seconds and aim for three rounds with a 15-second break in between.

5. Row and Hammer Curl Combo

While honing your punching technique is vital, this combination with dumbbells will enhance your punching ability.

1. Stand upright with feet hip-width apart, each hand holding a dumbbell, palms facing inward.
2. Bend your knees slightly and lean forward from your hips, keeping a straight back.
3. Engage your core and pull the dumbbells towards your waist, keeping your elbows close to your sides and squeezing your shoulder blades together at the top.
4. Lower your arms back down and stand straight, maintaining a slight bend in your knees.
5. With palms still facing in, perform a bicep curl by bringing the dumbbells up to your shoulders, then gradually lower them and repeat for 45 seconds. Rest for 15 seconds, and aim for a total of 3 rounds.

6. Reverse Lunge Punch Drill

Focus on your glutes to enhance agility for footwork.

1. Holding a dumbbell in each hand, stand tall, then step one foot back into a lunge, bending both knees at 90 degrees, arms down by your sides. Alternate legs after each rep, continuing for 15 seconds.
2. Adopt a boxing stance and pair a lead-hand uppercut (5) with a lead-hand hook (3) and a straight cross (2). Keep at it for 45 seconds.
3. Return to alternating reverse lunges for an additional 45 seconds.