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Six Effective Actions in Boxing Strength Training

Squat: Known as the "king of strength training", it is also the "golden action" of boxing strength training. Squat can improve the whole body strength in the most comprehensive way, and its effect on core strength is second to none. Moreover, the most important part of punching is squatting and kicking, and the most similar strength training action is squatting. Therefore, squat is the most important action in boxing strength training. The purpose of squat exercise in boxing strength training is to improve absolute strength, not to increase thigh muscles. Therefore, when squatting, we should stick to a large weight, generally above 6RM. In addition, you can't squat because of a heavy punch, and you should squat when you squat, but you should squat to the lowest level. This is the requirement for developing core strength.

Leg lifting: It is actually the deformation of squat, and it is also one of the best actions to develop core strength. Leg lifting is also the safest strength training action, so try to use as much weight as possible and often hit the limit weight. According to Dr. Fred hatfield's statistical research on the strength training of famous boxers such as mike tyson, Reynolds Lewis and David Tua of Reddy, the boxing strength of boxers is strictly proportional to the weight of leg lifts. The requirements of leg lift training are similar to those of squat, and the movement range is as large as possible.

Leg flexion and extension: Before I learned boxing strength training, I only knew that boxers attached great importance to this action because it was very similar to kicking. But after investigating the strength training of some famous boxers, it is found that these famous boxers also attach great importance to leg flexion and extension. After comparing the strength of boxing and leg flexion and extension in sports mechanics and sports physiology, it is found that they are very similar, so leg flexion and extension is also a very valuable action for boxers. Because the essence of boxing is explosive force, boxers should also use explosive force quickly when practicing leg flexion and extension, instead of using force slowly and evenly like bodybuilders.

Squat with arrow: The above three movements are very efficient, but they all have one disadvantage: the feet are parallel when practicing. When punching hard, the feet are almost in tandem, so the practice of squatting is particularly meaningful. Although it is slightly inferior in improving the core strength, it can simulate the actual punch to the greatest extent.

Sit-ups: According to statistics, apart from the chin, the abdomen is the most easily knocked down, so developed abdominal muscles are very important for boxers. The purpose of abdominal muscle exercise is to strengthen muscles. There are two training methods: no load, high frequency, and load, low frequency. According to my time research, the latter is more effective. Therefore, use a load of 25-30RM to do this exercise.

Sit-ups and leg lifts: There are two modes of abdominal muscle movement, one is "flexion", that is, sit-ups, and the other is "pull", that is, sit-ups and leg lifts. In fact, leg lifts are better for your back than sit-ups. Therefore, the training time of these two movements is allocated according to the ratio of 3: 7 in abdominal exercises.