Programs for Sports A General Weight Training Program for Boxing 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 December 10, 2020 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 Scott Heavey/Getty Images Table of Contents View All Table of Contents Getting Started Preparing for Success Competition Phase Aerobic Conditioning 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, age, goals, facilities available, and so on. 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, or well before, or on a separate day altogether, if possible. 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. 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 Frequency: 2 to 3 session 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 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 at the end of Specific Preparation while maintaining your ring work. Weight training in the competition phase should play essentially a maintenance role. 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 1RM SquatsHang cleanRomanian deadliftsCrunches Rest between sets: 1-2 minutes Aerobic Conditioning Boxing over the course of 12 rounds requires stamina and aerobic fitness. Most boxers 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. Summary Be sure to warm up prior to weight training. Don't train through serious injuries, acute or chronic. Don't sacrifice a ring session for a weights session unless you're treating or recovering from an injury with weight work. If you have a knowledgeable coach, be guided by him or her regarding the details of your program. Take at least a few weeks off at the end of the season to recover after a hard season of training and competing. If you're new to weight training, read up on the fundamentals before you start. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 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. 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