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Power Training For Boxing


Our favourite training moves to increase power for boxing

“The conditioning exercises I do are all hard. You look at yourself ten weeks before a fight and there’s nothing there, then after five weeks conditioning you look and you’re ripped again!

“We do some weights work, but it’s not traditional curls and lifts. We might take a disc and hold it over the head, or chuck a medicine ball as far as you can go - it’s about conditioning but it’s also about heart rate as well.

“Do 10 reps of each with 10 seconds rest between exercises. Rest for two minutes, then go again for two or three circuits – if you can!”


1. Squat and press

Stand with your legs slightly wider than shoulder-width apart. Bend at the waist holding a weight plate, swing the weight above your head, then lower to your chest. Squat, then push upwards whilst pressing the weight above your head.

2. Medicine ball burpee slam

Put both hands on the ball and perform a burpee. As you jump up lift the ball above your head and slam it into the floor. Make sure you use a thick mat to avoid damaging the medicine ball.

3. Barbell punch

Stand an unweighted barbell in the corner of the gym. Hold the top end of the bar and place your feet in a boxing stance. Bring the bar to your chest and punch forward as hard as you can. Complete 10 reps with each hand.

4. Bosu overhead spring

Hold a barbell over your head and stand facing a bosu ball with one foot on the ball and one foot on the floor. Quickly alternate your feet between the ball and floor while moving round the ball in a circle. Do this continuously for 30 seconds.

5. Swiss ball bosu plank

Hold a plank position with your feet on a Swiss ball and your hands either side of an upturned bosu ball. Hold for 30 seconds or as long as possible.

6. One-armed swiss ball plank

Stand with your feet slightly wider than shoulder width apart. Keep your body straight at a 4-degree angle with one arm behind your back and the other extended straight supporting your body against the Swiss ball.

7. Russian twist and throw

Sit on the floor with your knees bent and feet slightly off the floor whilst holding a medicine ball. Twist your waist to touch the ball on the floor to your right, then left, then throw it to your training partner standing 3-5 metres away to your right. Complete 10 reps with your partner standing on either side.

8. Punchbag bat smash

Hold a baseball bat in both hands above your head with your feet shoulder width apart. Smash the bat into an old punch bag resting on the floor as hard as possible.

9. Drink protein milk

You have to put the right food in your body to make it work. I drink protein shakes before and after training sessions and use energy drinks during sessions. When I’m in the training camp for those 10 weeks, I only eat and drink things that are good for my body and training. My favourite MaxiNutrition product is the Protein Milk, it tastes nice and it goes down easy, you can walk around afterwards and not feel bloated. I also use Thermobol Caffeine Free during my training camp.

Boxer's Day

5am Wake up, drink protein shake
6am Conditioning work, swimming, track sprints
10am Breakfast
11am Rest
1pm Gym. 4-5 hours of sparring, pad work, bags, skipping, bag work, speed ball. Protein shake.
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