Boxing Power Weights Program

Use an adjustable cable machine. Set the cable at chest height with a D shaped handle. Start with a split squat stance similar to your boxing stance. Have your right foot forward when you are twisting right to left and your left foot forward when you are twisting from the left to right. You can use your natural boxing stance for both directions. Though, I would recommend swapping feet to give you a stronger base of support while lifting near maximal loads. Activate your core, keep your chest up and keep your eyes in line with your hands. Foot position is set by standing perpendicular to the cable machine when you are halfway through the rotation.

Compensatory acceleration training technique uses maximal acceleration with a very high load (85-90% 1RM). This will result in a high level of muscle tension produced from the exercise. You should try accelerating through the entire concentric phase (twisting the cable out). Then slowly control the handle back thought the eccentric phase to the starting position. Twist the cable using your whole body. Keep a slight bend in your arms throughout the whole exercise. Pivot on your feet to maintain balance. Keep your chest up and eyes on the handle. Breathe out on the concentric phase and breathe in on the eccentric phase.

Using a Barbell Lever, start by lifting the bar up in a standing position. Slowly lower the bar on to one shoulder and move into a split squat stance. Have your opposite leg forward to the arm holding the bar. Keep your feet parallel and shoulder width apart. Hips should be facing straight ahead, chest up, Activate you core and eyes on horizon. You can use your free hand for balance or have it in the guard position.

Explode up into the finishing position using your lower body and upper body at the same time. You can also add some torso rotation to produce maximal force. Breathe in as you lower the bar in a slow and control fashion. Breathe out as you drive the barbell up. Focus on using you calf muscle on the back foot to help transfer momentum into the barbell. Keep your chest up and eyes on horizon. Slowly lower the bar to the starting position.

Some Boxers believe the chest is the main provider of power in a punch. In fact it’s only one of a long chain of muscles, ligament and tendons that produce a punch. Another mistake you often see in gyms is the overuse of Flat Bench Barbell Press. Boxing uses unilateral movement, to get the most out of your training you should concentrate on asymmetrical exercises. There are more specific boxing strength chest exercises, like standing one cable press or standing barbell lever one arm chest press. I have added the Fitball exercise to give some variation from the standing exercises I have already listed.

This is a unilateral exercise which also allows you to add torso rotation. The shape of the Fitball allows you integrate your torso, chest and arms into one movement. This movement pattern is a lot healthier for your shoulders then using a ridged flat bench.

Firstly find a good quality Fitball with no visible damage. With the loads you will be using you don’t want one of these ball popping. Find a large safe clear area to perform the exercise. Start by sitting on the Fitball with the Dumbbell in one hand on your thighs. Slowly roll down the Fitball until you are in the starting position. Keep your hips up and level with your body. Start with the dumbbell next to your shoulder and your elbow slightly down towards your body. Your opposite arm should be raised in the air. Keep your eyes focused on the ceiling. Have you feet spaced shoulder width apart for stability.

Drive the Dumbbell up using your entire body. Not only do you want to press the dumbbell up with your arm you also want to twist using your torso. Breathe out as your drive the dumbbell up in the concentric phase, breathe in on the eccentric phase. Keep your eyes on the dumbbell throughout the entire movement.

Make sure you have plenty of room to do this exercise. Stand in front of the step and snatch the barbell into a high bar position. Keep your chest up and eyes on horizon. Place foot on top of the step and keep it there for the entire set. Slowly lower into a split squat stance, feet should be parallel and shoulder width apart.

Drive forward and up from the lunge raising your knee up so your leg is at least parallel to the floor. At the top of the lift come up onto the ball of your foot by driving with your calf muscles.

Keep your arms locked in the high bar position, chess up and eyes on horizon though the entire lift. Breathe out as your drive up and forward breathe in as you slowly come back down to the starting position.