Programs for Sports Build Muscle, Strength, and Power With a Boxing Weight Training Program By Paul Rogers Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Learn about our editorial process Updated on February 02, 2023 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print Lorado / Getty Images Table of Contents View All Table of Contents Getting Started Preparing for Success Competition Phase Aerobic Conditioning To be an expert in a sport, there is a certain level of specificity required. How you train, how you eat, and how you treat your general wellness all impact the progressions you're able to make in your sport of choice. Boxers, like other athletes, fall into these same needs, with specific training modules that help increase certain skills and help individuals "box their best." Successful boxing requires a combination of speed, power, strength, and endurance. Bulk can also be an advantage, depending on weight classification. Weight training, or resistance training, used intelligently, can promote and enhance these athletic characteristics. Because all athletes have individual needs, a generic program like the one included on this page will need to be modified for specific styles, ages, goals, and available facilities. General Preparation The general preparation phase should provide all-around muscle and strength conditioning. If you prepare on a seasonal basis, this phase should take place in the early preseason. If you do not have "seasons," then just progress through the training phases in sequence. As a general rule, and for all the following programs, don't do the workouts prior to a fight training session. Do them later in the day after ring work, well before, or on a separate day altogether. You need to be fresh for ring work. Nothing you do should limit your ability to practice technical boxing skills in the environment in which you would normally compete. General Training Frequency: 2 to 3 sessions per week for 8 to 10 weeksType: General conditioningExercises: 3 sets of 10 to 12 reps, plus warm-up and cool-down from the basic strength and muscle program. Squat (or leg press) Bench press (or chest press) Romanian deadlift Crunch Seated cable row Triceps pushdown Lat pulldown Overhead press Biceps curl Rest between sets: 30-90 seconds Specific Preparation In this phase, you will focus on the development of skills you need to succeed in the ring. Strength and Power Strength and Power Training Frequency: 2 to 3 sessions per week, 4 to 6 weeksType: Strength and powerExercises: 5 sets of 6 reps Romanian deadlift Incline bench press Hang power clean Pull-ups Squats Combo crunches at 3 sets of 10 to 12 Rest between sets: 3-5 minutes (crunches: 1-2 minutes) Speed and Agility Speed and Agility Training Frequency: 2 to 3 sessions per week, 4 to 6 weeksType: Speed and agilityExercises: 5 sets of 30 seconds each for maximum reps Broad jumps Agility ladder Single-leg lateral hops (30 seconds per leg) Box jumps Rest between sets: 1-2 minutes Competition Phase The aim of this phase is the maintenance of strength and power. Ring training and competition should dominate. Prior to the start of the competition, take 7 to 10 days off from heavy-weight work while maintaining your ring work. Weight training in the competition phase should play essentially a maintenance role. Competition Training Frequency: 1 to 2 sessions per weekType: Power; lighter loads and faster execution than in the specific preparation phaseExercises: 3 sets of 10 reps, rapid concentric movement, 40% to 60% of 1RMSquatsHang cleanRomanian deadliftsCrunchesRest between sets: 1-2 minutes Aerobic Conditioning Boxing over the course of 12 rounds requires stamina and aerobic fitness. Most boxers use jump ropes and run for this type of fitness. A regular "roadwork" run is a crucial training element for increasing aerobic fitness and endurance, especially for those who fight over 12 rounds. Distance runs should be between 6 and 8 kilometers at a moderate pace for four or five days each week. Longer training should be avoided to minimize muscle loss and conversion of fiber type from fast to slow. Circuit training in the gym will also provide aerobic conditioning. Key Takeaways for Boxing Training Warm up prior to weight trainingDon't train through serious injuries, acute or chronicDon't sacrifice a ring session for a weights session unless you're treating or recovering from an injury with weight workIf you have a knowledgeable coach, be guided by him or her regarding the details of your programTake at least a few weeks off at the end of the season to recover after a hard season of training and competingIf you're new to weight training, read up on the fundamentals before you start 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Davis P, Benson PR, Pitty JD, Connorton AJ, Waldock R. The activity profile of elite male amateur boxing. Int J Sports Physiol Perform. 2015;10(1):53-57. doi:10.1123/ijspp.2013-0474 Bruzas V, Kamandulis S, Venckunas T, Snieckus A, Mockus P. Effects of plyometric exercise training with external weights on punching ability of experienced amateur boxers. J Sports Med Phys Fitness. 2018;58(3):221-226. doi:10.23736/S0022-4707.16.06674-3 Davis P, Wittekind A, Beneke R. Amateur boxing: Activity profile of winners and losers. Int J Sports Physiol Perform. 2013;8(1):84-91. doi:10.1123/ijspp.8.1.84 Peña J. Conventional deadlift vs. Romanian deadlift. Muscle and Performance. Kamandulis S, Bruzas V, Mockus P, Stasiulis A, Snieckus A, Venckunas T. Sport-specific repeated sprint training improves punching ability and upper-body aerobic power in experienced amateur boxers. J Strength Cond Res. 2018;32(5):1214-1221. doi:10.1519/JSC.0000000000002056 Bruzas V, Stasiulis A, Cepulenas A, Mockus P, Statkeviciene B, Subacius V. Aerobic capacity is correlated with the ranking of boxers. Percept Mot Skills. 2014;119(1):50-58. doi:10.2466/30.29.PMS.119c12z9 By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit