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The following is ideal for improvements in punching power, absolute strength and speed strength. It can be used for bulking or making weight, depending on your diet. It WILL INCREASE SPEED and not decrease. It is similar to what sprinter use and there speed does not decrease. Please make high rep mistakes for gains in speed and power. The exercise below are supersets; perform the first exercise and then the second immediately. Rest for two minutes.
A boxer only needs weights twice a week with low reps. I have also included Farmers Walk for grip strength and core strengthening exercises. The Farmers Walk requires picking up the heaviest dumbbells that you can hold and just walking up and down with them; gradually increasing weight and time:
Day One
Chin-ups 5x5
Push Press 5x10
Squat 5x5
Squat Thrusts 5x10
Dips 5x5
Clos-Grip Press-ups 5x10
Step-ups 5x5
Squat Jumps 5x10
Farmers Walk 3x30secs
Dan Two
Power Cleans 5x5
Squat Jumps 5x10
Bench Press 5x5
Press-ups 5x10
Deadlift 5x5
Box Jumps 5x10
Bent-Over Row 5x5
Inverted Pull-ups 5x10 (pull-ups from a lower ‘easier’ angle)
Farmers Walk 3x30secs
Core
Feet-up Crunch 3x30
Feet-up Elbows-to-knees Crunch 3x30
Russian Twists 2x15
Hanging Knee Raise 3x15
Static Crunch Hold 3x30secs (Go ½ on a crunch and hold)
Planks 3x30secs
A boxer only needs weights twice a week with low reps. I have also included Farmers Walk for grip strength and core strengthening exercises. The Farmers Walk requires picking up the heaviest dumbbells that you can hold and just walking up and down with them; gradually increasing weight and time:
Day One
Chin-ups 5x5
Push Press 5x10
Squat 5x5
Squat Thrusts 5x10
Dips 5x5
Clos-Grip Press-ups 5x10
Step-ups 5x5
Squat Jumps 5x10
Farmers Walk 3x30secs
Dan Two
Power Cleans 5x5
Squat Jumps 5x10
Bench Press 5x5
Press-ups 5x10
Deadlift 5x5
Box Jumps 5x10
Bent-Over Row 5x5
Inverted Pull-ups 5x10 (pull-ups from a lower ‘easier’ angle)
Farmers Walk 3x30secs
Core
Feet-up Crunch 3x30
Feet-up Elbows-to-knees Crunch 3x30
Russian Twists 2x15
Hanging Knee Raise 3x15
Static Crunch Hold 3x30secs (Go ½ on a crunch and hold)
Planks 3x30secs
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