man in the gym next to a boxing punching bag

Boxing Workouts: Strength Training for Boxing

Posted by Chris Manus on

So, you want to take up boxing and get in shape? Great! Boxing workouts are an amazing way to build explosive strength, agility, and endurance at the same time. Not only will you improve your overall fitness level with this type of training – whether it’s hitting a heavy bag or training with a partner – but you'll also learn the fundamentals of striking techniques for real-world self-defense applications. In this blog post, we’ll go over all the essential aspects of incorporating boxing as your primary strength training routine from warmup exercises to diet tips that can help maximize every workout. If you're ready to experience the power and transformational results that come along with serious boxing workouts.

Being an expert at a sport calls for a high degree of specialization. Improvements in your chosen sport are directly correlated with how well you take care of yourself in terms of training, nutrition, and general health. Like other athletes, boxers have similar requirements, and there are specialized training modules that can help anyone "box their best."

When you combine speed, power, strength, and endurance, you get the kind of results you need in the sport of boxing. Depending on your weight class, having a larger frame can be beneficial as well. Insightful weight training, also known as resistance training, can improve and foster these traits in athletes. Due to the wide variety of playing styles, ages, and goals among athletes, it will be necessary to tailor a general program to fit each individual's needs and resources.

Related Link: Why Is My Body Holding Onto Fat? Stop the Fight

General Preparation

Whole-body strength and muscle conditioning are a must during the general preparation phase. If you plan ahead by season, this step should occur very early in the offseason. If you don't observe "seasons," then simply move through the stages of training in order.

Avoid doing the following routines before your fight training sessions as a general rule. If you want to do them on the same day as your ring work, you should do them after your ring work is done. Ring work requires you to be at peak performance. Nothing you do should prevent you from training in the same conditions as a real boxing match. Two to three sessions per week for eight to ten weeks are needed for this phase.

The general preparation phase calls for three sets of ten to twelve reps for the following exercises, in addition to a warmup and cooldown. 

  • Overhead press
  • Seated cable row
  • Romanian deadlift
  • Bench press (or chest press)
  • Triceps pushdown
  • Lat pulldown
  • Squat (or leg press)
  • Biceps curls

Rest 30-90 seconds between sets.

Are you looking for performance-optimizing gummies? Check out HUMBLEROOTS today!

Specific Preparation

Training for the ring requires a phase focused on strength and power. This requires two to three sessions per week for four to six weeks. This phase requires five sets of six reps for the following exercises. 

  • Pull-ups
  • Romanian deadlift
  • Hang power clean
  • Squats
  • Incline bench press

Rest 3-5 minutes between sets

Competition Phase


 Man exercising abs in the gym

The focus during this stage is on keeping your current level of strength and power. The focus should be on ring training and competition. Take a break from lifting heavy weights for 7–10 days before the start of the competition, but keep up your ring work during that time. In the buildup to a competition, weight training should serve primarily as maintenance. Do 3 sets of 10 reps for each of the following exercises below:

  • Romanian deadlifts
  • Squats
  • Hang clean
  • Crunches

Rest 3-5 minutes between sets

Related Link: Weight Loss Plateau? How to Bust It Today

Aerobic Training

Man boxing punching bag

Twelve rounds of boxing really test a fighter's endurance and aerobic fitness. Aerobic fitness and endurance can be greatly improved with regular "roadwork" runs, and this is especially true for fighters who go the distance (12 rounds or more).

The recommended weekly frequency for long-distance running is four to five times per week, with each run covering between six and eight kilometers at a comfortable pace. When trying to prevent muscle loss and switching from fast to slow-twitch fibers, shorter sessions are preferable. Aerobic conditioning can also be achieved through gym circuit training.

Aerobic exercise can be a great way to stay healthy and stay in shape. Not only does it keep your heart strong and healthy, but it can boost your confidence levels as well - all while having fun without getting bored. Most aerobic exercises are also low-impact, which makes them safe for almost everyone to do. This means virtually anyone of any age or ability level can join in and benefit from increased health and fitness! With the right type of aerobic exercise and a reasonable effort, you'll be feeling better than ever before.

Have questions about our performance-optimizing gummies? Let's get in touch!

Using Boxing Workouts for Strength 

A boxing workout can provide strength training for all types of athletes. Boxers increase speed, agility, and power with routines that demand repetitive movement and improve muscular endurance. Strength & conditioning exercises target specific muscles to toughen up the body and also help build overall muscle that’s required to excel in the sport. Ultimately, you have to find out what works best for you, depending on your skill level and desired performance results. That might mean creating a custom-designed routine or working with an experienced trainer. But whatever your strategy is, boxing workouts will definitely benefit you in more ways than one--both physically and mentally! If you want to up your game even further, try adding our gummies as part of your daily regimen. Our natural ingredients are beneficial for energy production and anti-stress levels. Visit our website to see how our gummies can help with energy, sleep, & stress--you won't regret it.

Related Link: Best Easy Protein Pancakes Recipe

← Older Post Newer Post →

Leave a comment


a woman lying in bed

The Impact of Sleep on Reaction Time for Athletes

By Chris Manus

In the realm of sports, milliseconds can often spell the difference between victory and defeat. Reaction time, the interval between a stimulus and the commencement...

Read more
an endurance athlete trying to sleep

The Connection Between Sleep Quality and Endurance Sports

By Chris Manus

Endurance sports, from marathons to long-distance cycling, challenge the human body's limits and test the strength of an athlete's willpower. Beyond the grueling hours of...

Read more