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The Complete Guide to Boxing Gloves & Hand Wraps for Boxing, Kickboxing, and Martial Arts |
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Boxing Training Guide |
| www.GlovesAndHandWraps.com |
Power is most clearly defined as “the optimal combination of speed and strength to produce a movement.” This definition easily translates into the sharp punches seen within the boxing ring. On a more calculated level, power factors in strength or an individual’s one rep max, and speed, the distance traveled in a specific amount of time. In the case of a fighter, it is the amount of weight put behind a punch which travels at its target, in a short period of time. The importance of weight training for boxing skills has been overlooked by the boxing community until the past 10 years. Although top fighters like, Evander Holyfield, Oscar de la Hoya, Lennox Lewis follow strict weight training programs, they represent a minority within the boxing community. The ‘old school’ notion that weight training slows down a punch, only carries small merit if flexibility training is completely absent. Both Jon Jon Park and Tim Hallmark, who have extensive experience training world champion boxers stress the importance of weight training to enhance a boxer’s power, to develop strength and to prevent injuries. Although de la Hoya and Holyfield have different weight routines, Park and Hallmark customize and change their fighter’s weight routine before each fight and every 3-4 weeks during training (or for each phase of training). Periodization, which phases an athlete through 3-4 week periods of different weight programs is the most beneficial method of lifting weights. By phasing your weight program the body experiences the most comprehensive weight training routine. Periodization allows for an acclimation phase which tests the body’s current strengths and weakness and goal setting. It also includes an endurance phase, which increases the repetitions to 12-20 and 3-4 sets at a significant weight; a strength phase which increases the weight to optimal loads for 4-6 repetitions at 2-4 sets; and lastly a maintenance phase which focuses on injury prevention and maintaining all that has been built in the past phases. Hallmark and Park admit that there are several excellent ways to design weight training programs. Hallmark recommends that body parts also be cycled throughout a phase to truly keep the boxer at peak fighting shape throughout training and for fight night. Hallmark shared one of his favorite weight routines, “cycle body parts by working each body part twice within one week except for one part; then pick that left over part up the following week for two workouts.” The routine listed below is one he used for World Heavyweight Champion Evander Holyfield. Week One Week Two Week Three Week Four *Abdominal muscles are worked about 4 days a week. Hallmark emphasizes that the most consistent aspect of Holyfield’s weight training program is the repetitive stretching exercises preformed in between sets of weights. Not only does Hallmark stretch his World Champ while lifting weights, but after the workout and surrounding his boxing training. |
| Chest and Arms (biceps and triceps) |
on Monday and Wednesday |
| Back and Shoulders |
on Tuesday and Thursday |
| Legs |
on Friday |
| Legs |
on Monday and Wednesday |
| Chest and Shoulders |
on Tuesday and Thursday |
| Back and Arms |
on Friday |
| Back and Shoulders |
on Monday and Wednesday |
| Legs |
on Tuesday and Thursday |
| Chest and Arms |
on Friday |
| Chest |
on Monday and Wednesday |
| Back and Arms |
on Tuesday and Thursday |
| Legs and Shoulders |
on Friday |
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| Lunges(Total Leg) |
There are many variations of this exercise and it can be done outside of a gym. |
M.A. Benefit: Helps to keep knee joint stable for excessive kicking and improves balance. |
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| Step Ups(Thigh) |
This exercise can be done outside of the gym and truly keeps the heart rate up. |
M.A. Benefit: Improves balance for holding poses and power for kicking |
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| Front to Side Raises(Shoulders) |
Begin by lifting the dumbbell weights in front then rotate it out to the side and slowly lower the weights to the hips. |
M.A. Benefit: Improves punching power, prevent injuries when grappling and receiving arm bars. |
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| Hammer Curls to a Shoulder Press(Biceps and Shoulder) |
This can be done seated or standing. Begin with the dumbbells at your side with the palms facing your hips. Perform a biceps curl and slowly lift the weight into a shoulder press. |
M.A. Benefits: Punching power and gripping strength will improve from this exercise |
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| Lumbar Extensions(Lower back) |
This exercise can be done on a lumbar bench or on the floor. Perform exercise slowly. |
M.A. Benefits: Improves stability for deep stances and ground fighting. Prevents injuries when involved in contact fighting. |
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| Resist-a-Ball Abs(Abdominal Muscles) |
There are several exercises that can be done on the ball. The most important is to strengthen the abdominal wall while enhancing core stability. This will prevent injury to the back. |
M.A. Benefits: Whether you practice Japanese or Brazilian juijitsu, ball abs can prevent injuries to the back, obliques and abs because it improves core stability. |
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| Shoulder Shrugs(Shoulders and Trapezius) |
Use a barbell or dumbbells. This exercise is much safer than the neck roll. It specifically strengthens the muscles that surround the neck. |
M.A. Benefits: Keeps neck strong and will prevent injuries when trapped in a choke hold to receiving jabs to the face. |
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| Dips(Triceps) |
If you are not strong enough to lift your own body weight try the dips off a chair or bench. |
M.A. Benefits: Punching power will improve and your grappling grip from stronger triceps. |
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| Lat Pull Ups(Back, Biceps, Shoulders) |
Slide your hands into a wide grip to recruit more of the lattisimus muscles. Bend your knees if you need assistance. |
M.A. Benefits: Once you can lift your body weight for a few sets of 10-20, holding your samurai sword or sais will be a cinch. |
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| Resist-a-Ball Push-ups(Upper body and abdominal muscles |
Position your hands on the ball or your feet/shins on the ball. Then proceed to do a set of push-ups. You will find this far more challenging than normal pushups. |
M.A. Benefit: This type of pushup will develop strength through the forearm, upper body and core section. All of which will come in handy when pinning your down opponent on the mat. |
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