Boxing Strength & Conditioning Program pdf

Last updated 8th January 2023

Written by Sport Scientist Drew Griffiths (BSc, MSc)

Boxing is an amazing sport and hats off to anyone who is brave enough to step into the ring and compete – there’s too many opinionated armchair fans.

It’s important to be prepared physically & mentally for a boxing fight – but I see too many boxers following old school bodybuilding routines – which will actually decrease performance in most cases. Weight training programs for boxing, need to be as specific and tailored to the individual as possible – a general strength program will not cut the mustard. I’ve included a number of boxing workout routines, that are specific to boxing fitness below – they can be downloaded as .pdfs

Summary

“Train Movements Not Muscles” – replicate boxing techniques where possible
Bench Press can decrease shoulder mobility – keep it light & fast, or do a single set
Boxing may cause tight hip flexors & shoulders – stretch these
When replicating boxing movements – keep the weight light – so the movement-pattern is not disrupted
Periodise your program. For example, increase cardio & H.I.I.T. but reduce weightlifting leading up to a fight
Consider using the “Add-On Technique” – warm up & complete 1 to 3 sets of a specific exercise before a technical boxing session (or after)
The best way to build boxing-fitness is to box – spar, hit pads, hit a bag
Build a ‘base’ of strength & fitness utilising running, skipping & weightlifting
Use bands to build explosive counter movements – e.g. pull a band with your right hand to initiate the start of a left hook
Convert this base of fitness into functional fitness with specific boxing movements e.g. landmine punches, band-punches, bag-work, pad-work (with a weighted vest etc)

Looking for a punch bag?

Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm?

Take a look at the METIS Range of professional quality punch bags here

– Download Your Boxing Strength & Conditioning PDF Below (Free)

Download a PDF of our General Boxing Strength & Conditioning Program Her e
Download a PDF of our General Boxing Strength & Conditioning Program (2) Here
Download a PDF of our Strength Based Boxing Conditioning Program Here
See my own (Amateur Weekend Warrior) Program Here

Please bear in mind that these programs are not for a pre-fight camp. I would highly recommend dropping weight training to a minimum in the 4 weeks leading up to a fight, and replacing it with HIIT training, specific to boxing.

For example, a circuit with sprints, then pad work, then bag work, then shadow boxing – vary the rest and work intervals, but using the Tabata protocol would be a good base – 10 seconds rest for every 20 seconds of work done and a 1 to 2 minute rest after the 8th interval. Reduce intensity the week before the fight.

Please note that 3 of these programs don’t contain Olympic lifts and only limited amounts of plyometric exercises. With correct coaching & supervision, I would recommend that these exercises are also integrated, but they do carry a much higher risk of injury compared the other compound exercises (when done without a coach).

I would recommend adding front squats, back squats & depth jumps once a base of strength, power and technique is established.

High pulls could also be integrated into the routine, for developing a powerful hip extension. I would not recommend Olympic Lifts such as Snatches, as they carry a relatively high risk of injury – always consider the “injury risk/performance benefit ratio”. i.e. what’s the risk of injury? Is it worth the risk for the performance benefits that it may produce.

Boxing is a tricky one, being a sport with a long history compared to MMA, there are lots of tried and tested methods of fitness training that understandably, boxers and coaches don’t want to change – because they work!

BTW – it’s spelt “programme” not “program” if you’re in the UK

MMA is a bit different, being a new sport, many fighters have adopted the ‘new’ training methods. It’s interesting to note that effective MMA fighters come in all sorts of shapes & sizes, with more muscle mass not necessarily being an advantage. Explosive power, mobility & endurance appear to be more important and often unrelated to an athlete’s physique.

(scroll to the bottom for the pdf)

Exercise at your own risk

Assessing The Physical Demands of Boxing

A study conducted in 2015, reported that elite level boxers initiated defensive or attacking movements every 1.4 seconds during a typical 3 minute round.

Many of these movements however, were subtle feints or ‘feeler’ punches with nearly 80% of the energy being derived from the ‘aerobic energy system‘ (the energy system that fuels long distance, low intensity running).

This is not to underestimate the importance of the more ‘explosive’ anaerobic energy systems (those used in sprinting & weightlifting); which are often called upon to produce the maximum force generation, that is often required to power a KO blow.

Moreover, an academic paper published by Smith in 2005, reported that 10 punches (9.5 to be exact) were thrown each minute, in boxing matches lasting 4 x 2-minute rounds. A typical punch involves a whole body movement, initiated by the lower body, requiring explosive power, mobility around the hips and shoulders, with an efficient kinetic chain – developing force from the floor.

Common Injuries & Dysfunctions Seen in Boxing

Due to hours of sparring, pad work, bag work & shadow boxing in a specific stance, hip flexors can become tight and weak.

Throwing thousands of punches can also cause problems with the anterior shoulder muscles, whilst the chin-down stance can cause over-activation of the trapezius. These 2 issues can cause shoulder impingements and negatively impact punching biomechanics.

With these 2 issues in mind, it is important for boxers to work on flexibility and mobility of the hip flexors and the shoulders.

Prehab Exercises for Injury Prevention

Hip Flexor Stretches

QL Stretches
Shoulder mobility exercises

Weight Training for Boxing

Vitor 2014 — TRT Vitor – Explosive Striker

If you’ve done boxing for years, and never done any weight lifting, I would be very cautious and strategic in the way you go about it.

Shoulder and chest mobility can, from my experience at least, be restricted by lifting heavy weights, often, & without stretching.

There is also some research to support the theory that

“weight training makes you stiff”

with passive-shoulder-mobility being decreased in powerlifters according to this study.

This is bad news for boxing, as upper-body mobility is crucial –

for example when you throw a hook, to create maximum power you need to ‘open up’ the chest to generate the elastic-recoil energy that in turn – generates the ‘KO power’.

This is scientifically called the stretch-shortening cycle – your chest muscles stretch as you ‘cock your arm back’ to throw a hook, and then the chest muscles shorten as you throw the punch and flex your chest.

Periodisation of Boxing S & C

Periodisation of Weight Training is important for boxers. When a weight training program is adopted, it should be put into stages or cycles.

It is important for example, to learn the technique before trying more advanced and explosive exercises which increase the risk of injury.

A boxer’s weight training program could be segmented as follows:

Stage 1 – Build a base of strength (and technique with the weight-lifting exercises)

In this stage, I always tend to recommend higher reps (at least 8 reps per set), as the athlete needs to learn the technique of the squat, bench press etc. before going really heavy.
Fundamental core exercises and stability-ball work should be included in each stage.
Avoiding injury is imperative, making this phase vital.

Stage 2 – CNS/Strength enhancement.

Compound lifts – squats, bench press, overhead press. Long rest periods (2 mins or more) between sets.
Introduction to deadlift, Olympic lifts and plyometrics with low volume, sub-maximal training loads on these exercises.

Stage 3 – Sports Specific Training

Medicine ball work, explosive work, specific core exercises, landmine exercises, Olympic Lifts (limited use of basic Olympic Lifts, I’m still a bit sceptical about the risk & reward of things like high-pulls).
In all phases include an extensive warm-up, including dynamic stretching and foam rolling exercises.

Use static stretching and trigger point work with a cricket or lacrosse ball post workout.

Academic Research – Weight Training & Punching

Power

This paper by Lockwood & Tant, concludes that of seven resistance exercises tested – leg press, leg extension, standing heel raise (presumably a calf raise), bench press, tricep dips, dumbbell front lateral raise and incline twisting crunch –
only the heel-raises seem to be associated with punching power, whilst bench press was related to power in a boxer’s jab only.

So we best add some calf and chest exercises into a boxing weight-training programme.

This study published by Turner et al, states that there are ‘5 trainable variables when it comes to throwing a right cross:

(a) increase rear leg drive
(b) following the step forward, land with a rigid leg to increase breaking and transmission of forces
(c) increase the stretch-shortening cycle action of the trunk musculature
(d) increase the velocity of the punch
(e) increase the effective mass. it is possible, through appropriate strength and conditioning programming, to target the development of each.

To address the above variables…
a) include some explosive leg work
b) Focus on technique, but also include some lower body plyometrics
c) The stretch-shortening cycle relates to elastic energy. With an orthodox cross for example, you would normally rotate your waist/hip backwards/clockwise (stretching the muscles), then drive the hip forwards/anticlockwise (shortening the muscles). This can be trained with some medicine ball and band work
d) Develop fast-twitch muscle fibres – everywhere!

You need speed and power, not strength.

e) Build muscle mass with a high calorie & high protein diet in addition to a weight training program consisting of compound movements such as squats & deadlifts.

Finally, a paper by Ruddock & an additional academic publication by Thompson & Winter, suggests that gluteal strength and explosively hip extension should be developed in order to deliver a power punch.

Exercises such as squats can be used to develop strength in the gluteal muscles, whilst plyometrics and explosive jumping can transfer this to rapid force acceleration.

Again, mobility is outlined as a key factor, with Thompson & Winter concluding that:

The use of multi-planar exercises with aim of improving rotational range of movement, rate of force development and segmental sequencing is recommended to develop an effective punch

Academic Research – Neck Strength & KO Resistance

This paper theorises (not actual proof) that a stronger neck may prevent knock outs, by decreasing the ‘rapid acceleration’ caused by a blow to the head.

Another study in the Journal of Primary Prevention, found that having a stronger neck, reduced the risk of concussion in high school athletes.

Some very carefully selected neck exercises should be included in a boxing S & C programme. Don’t risk jumping into high-injury-risk exercises like neck bridges, not straight away anyway.

Other formats of training to consider include:

Vibration Training

Vibration training kind of, caught on a few years ago, then seems to have petered out.
However, some research does suggest that it might be useful for developing power in the upper body.

Vibration training has been shown in a growing number of studies to enhance power output.

This is something I need to read-up on more. I’m assuming it would be best to perform sport-specific exercises on the vibrating platform…but I need to confirm – only videos I can find are of women in lycra…

Unstable ‘Platform’ Training

One of the best ways to engage the core, and to develop its engagement whilst performing specific movements that relate to boxing, is to use unstable surface training.

Include exercises on one of, or all of the following:
Bosu
Air Disc
Stability Ball
TRX

Plyometrics for Boxing

Highly effective for developing rapid force. Use these exercises with very limited volume to begin with. The best form of exercise to develop power – especially relating to the stretch-shortening cycle, but also great for getting injured and overtrained. Here are some ideas for exercises:

Olympic Lifting for Boxing

I think there is a place for Olympic lifting in boxing. In fact, if injury was never a concern, all my conditioning programs would be centered around cleans and snatches

However, I would say – you need a coach!

Don’t risk injury to get a better high pull or snatch. A judo player friend of mine effectively ended his career with Crossfit – tore his pec doing muscle ups and then the next year dislocated his elbow doing a snatch. Just make sure you focus on technique and get proper supervision.

A happy medium is to do high pulls, front squats and push press as your main Olympic lifts.

Just avoiding snatch may reduce your risk of injury significantly!

This is a high pull:

To learn the technique, start with a relatively light weight. Think about the lift as 2 or even 3 phases.

Lifting the weight from the floor
Driving with the hips ‘shag the bar’
shrug and pull the weight up towards your chin/shoulders

Flexibility & Posture

Many people who sit down all day for work, or drive a lot – have ‘anterior pelvic tilt’. This basically means that your hip flexors are tight and that your bum sticks out.

This will cause issues in terms of your kinetic chain and transferring power from the twisting of your feet and hips, to your fist.

Work on this by stretching your hip flexors as often as possible (I do some stretches everytime I go to the toilet for a wee) and engage your core whenever you can too, ideally by sitting on a stability ball – although I appreciate this is not always possible.

I don’t have any studies or scientific evidence to back this up, but my yoga teacher insists that tensions building up in the hip flexors directly effects the rest of the body. This is bad news as you need to stay relaxed to throw effective punches with ‘whip’.

Fist Conditioning in Boxing

Wolff’s law dictates that adding load or stress to a bone will make it ‘reform’ stronger and denser. In terms of conditioning the hands and body for boxing, this would mean adding progressively higher loads of stress or impact – but with rest in between – vital for the bones and tissues to adapt.

For example, Bruce Lee used to suggest people start off conditioning their fists by literally punching sand.

Rest your fists/hands for a day or 2 after this before doing it again.

When you feel ready, move onto hitting a ‘softer’ punch bag with small gloves on. Again rest your hands for a day afterwards…before doing it again.

The ribs can be conditioned this way too, start off by taking very light body shots, working up to harder ones (under professional supervision).

DO NOT try and condition your chin by taking punches to the face. This is ridiculous and will make you more likely to get KO’d due to the brain damage it causes.

Download a pdf of a basic Boxing Strength & Conditioning Program below:

Boxing Strength & Conditioning Program PDF

2 Possible Approaches To Boxing Strength & Conditioning

The Add-On Technique

Kettlebell & Jiu Jitsu legend Steve Maxwell has spoke about, how training your sport is the best way to get fit for your sport.

Want to get fit for boxing?

Then box!

Firas Zahabi has also spoken about his strength & conditioning being a short add-on after his MMA training.

The Firas Zahabi style of workout – is to train the ‘car’ (the body) for a set amount of time, including MMA sparring & conditioning and then train ‘the driver’ (the mind) with low intensity drilling of technique.

He trains martial arts pretty much every single day, so adding in an exhausting strength & conditioning session would definitely impact his ability to recover, and to perform well during intense MMA training.

Finally, there is some research suggesting that 1 set to failure, is just as effective as 3 sets for strength development.

With these 2 experts in mind, it can be a good option for many to add set or two of exercise before a boxing session.

There is some research based on training programmes, designed for people’s individual gene makeup or DNA. If you’re someone who really struggles with recovery between sessions, then the “Add on Technique” might be perfect for you.

Wow…athletes who use a training plan matched to their genotype get almost 3x the results compared to athletes who trained with a protocol mismatched to their genotype: https://t.co/9Cj23qW2it
— Ben Greenfield (@bengreenfield) October 26, 2022

The Add-On Technique (Firas Zahabi approved*)

warm up
perform some warm up sets with a light weight –
perform 1 set of an exercise to failure, 5-10 minutes before your boxing session starts (or after a session – but be very careful with technique & injury)

The one set won’t impact your ability to box significantly, and it shouldn’t negatively impact your recovery either. But research suggests that it will make you stronger.

More examples below

The ‘Add-On’ S & C Program

Day 1

Warm Up –

Foam roll hips and back
10 minutes low intensity rowing machine
2 sets of military press with a light weight.
1 working set – Barbell Push Press – 1 set of 6-8 reps
Shoulder mobility exercises

Boxing session

Day 3

Warm Up

Foam Roll hips, gluteus and calves
10 minutes low intensity run on the treadmill
4 warm up sets of barbell back squat (increment the weight each set)
1 Working Set – Back Squat 6-10 Reps
Mobility Exercises for 5 minutes

Boxing Session

Day 5

Warm Up

Foam Roll hips, gluteus and calves
10 minutes skipping
4 warm up sets of barbell High Pulls (increment the weight each set)
1 Working Set – Barbell High Pulls – 4-6 reps
1 Set of weighted jumps – 6 reps
Mobility Exercises for 5 minutes

Boxing Session

As outlined in the text above, the ‘add-on’ approach allows you fully 3 to 4 days of recovery. The boxing sessions themselves are primarily used to improve functional power, endurance and technique.

The idea here is that technique & tactical boxing is still the priority and that boxing specific strength & fitness is built most effectively with lots of high quality boxing.

Doing full 1 to 2 hours sessions with weights and plyometrics, can effect the quality of and motivation going into boxing sessions. The Add on approach avoids this.

*See the video below to take make your own interpretation of Firas Zahabi’s approach to training:

The Conventional Strength & Conditioning Approach

This is the ‘normal’ approach.

2 or 3 strength & conditioning sessions per week, in addition to all the boxing training.

Recovery can be very hard you must consider decreasing the volume of sessions you do per week if the quality & intensity of your boxing sessions declines.

Be sure to stretch, foam roll and perform mobility exercises on the shoulders, neck and hip flexors which can become tight from high volumes of boxing training.

The workouts will be ‘whole-body’ workouts, as opposed to the bodybuilding approach of training separate body parts.

Strength & fitness exercises such, generally replicate boxing as closely as possible. The more closely the exercises replicate boxing, the more ‘functional’ and transferable to boxing they will be – this is the SAID principle – specific adaptations to imposed demands.

Example Boxing Strength & Conditioning Program

Day 1

Foam Roll Hips, calves, gluteus, hamstrings and quads.

Skip 10 minutes to warm up.

Light circuit of 15 reps on each exercise- lateral raises (with about 2kg), military press, bodyweight squats and arm circles to finish warm up.

Single Arm Kettlebell Push Press – 3 sets of 6 reps (on each arm, so a total of 6 sets)
Back Squat – 3 sets of 8 reps
Plyometric Depth Jumps – 2 sets of 6 reps
Landmine Punches – 3 sets of 8 reps on each arm
Resistance bands punches – 2 sets of 10 crosses with each arm, then 2 sets of 10 hooks
Resistance band punch “pulls” – 2 sets of pulls on each arm*
Cable/Band – Rear delt flys – 2 sets of 12 reps**

*Resistance band pulls can develop powerful ‘counter movements’ or initation movements for punches. For example, to develop a powerful left hook, from a standing position, pull a band explosively backwards with your right hand. This trains the ability to rotate explosively before throwing a left hook

Please visit Ramsey Dewey’s YouTube channel for more great tutorial videos

https://www.youtube.com/channel/UCZ1_aQv6fcdRcDDqs2XzA7w

**This exercise requires a light weight. It is done to prevent overdevelopment of the anterior deltoid, in relation to the posterior deltoid and ‘hunched shoulders’.

Day 2

Warm up (same as day 1)

Pull Ups – 2 sets of maximum reps
Barbell High Pulls – 4 sets of 5 reps
Barbell Push Press – 4 sets of 6 reps
Medicine Ball Slams – 2 sets of 8 reps
Stability ball crunches 2 sets of 25 reps
Stability ball hamstring curls – 2 sets of 20 reps
Medicine Ball diagonal wood chop – 2 sets of 12 reps each side

Rotator Cuff Exercises

Shoulder mobility Exercises

Day 3

Warm Up (Same as Day 1)

Rope Climbs – 3 ascents
Plyometric Box Jumps – 3 sets of 6 reps
Barbell Row – 3 x 10 reps
Medicine Ball – Explosive Shoulder Press* 3 sets of 6 reps
Hanging Leg raises – 2 x max reps
Landmine Punches – 4 x 5 reps on each arm

*Stand in front of a wall. Hold the ball in front of you. Squat down, squat up and explosively throw the ball above your head. Catch it as it comes down and repeat for 6 reps. Mind you don’t drop the ball on your head.

The above program has just been put together off the top of my head. It will not suit everybody and does not include specific fitness work.

Tabata intervals are a great way to build fitness, fast. They involve 20 second ‘bursts’ of all-out-effort, followed by 10 seconds rest. This is repeated 8 times to complete 1 tabata.

At the end of each workout, the fighter could complete a tabata interval on the punchbag, and/or mix it up with a tabata interval of sprints on day 1, of burpess on day 2 and of squats on day 3.

Diet is a crucial aspect of strength and conditioning training – you need a good diet for your body to adapt to the imposed demands.

Supplements/foods such as baking soda and caffeine can also be used to increase training intensity and recovery.

Nootropics such as acetyl-l-carnitine and even lion’s mane mushroom can even keep your mind and reactions sharp.

Tart cherry juice and turmeric can really improve recovery rates between sessions.

For information on Boxers’ Diets please click here.

Updated Boxing Conditioning Program for 2022

Daily Exercises

Plank hold – 1 hold for 60 seconds
10 Squats on balance board/BOSU
World’s Greatest Stretch – Stretch each side 10 times
Rear delt fly – with bands – 20 repetitions once per day
Isometric wall punches*

The plank hold and the balance board/BOSU squats are to build a base of core strength & balance. The exercises performed on a balance board don’t matter too much, you could simply balance on it whilst watching TV for 10 minutes.

The World’s Greatest Stretch is a great ‘whole body’ stretch that targets both the hip flexors and the chest muscles. Both of which can become tight when strength training. Stretching is especially important if you sit at a desk all day in work, or behind a wheel.

The rear delt fly exercise is another great exercise for boxers and anyone who sits down all day at work. It is important to have correct posture, as any mis-alignment can cause injuries and limit maximal strength and power.

Exercises to do every 2/3 Days

Rotator Cuff Exercises
Manual Neck Strength Exercises

*Isometric wall punches – hold the “end” of the punch and push for 5 seconds, then do 5 “pulses” with 1 second pushes.

Full video here

Website source of the video here.

Boxing Strength & Conditioning Session 1

Warm up – Bodyweight exercises – squats, glute bridges, calf raises, skipping.
Arm circles – small circles to big circles and back to small again

Dumbbell Bench Press 2 sets of 8-12 reps*
Landmine punches 3 sets of 6 reps (6 reps on each side is 1 set)
Medicine Balls Slams (or sledge-hammer) 3 sets of 8 reps
Explosive Barbell Squat & Press 3 sets of 6 reps
Plyometric Press ups/Clap Press ups 3 sets of 6 reps

Optional Extra Exercise – Turkish Get Ups – 2 sets of 6 reps each side

Finish with static stretching

*If possible complete single arm chest press from the floor with a kettlebell or dumbbell – rather than normal bench press.

Boxing Strength & Conditioning Session 2

Warm up – Bodyweight exercises – squats, glute bridges, calf raises, skipping.
Arm circles – small circles to big circles and back to small again

Chin ups 3 sets of 8-12 reps
Stability Ball Roll-ins 3 sets of 12 reps
Bulgarian Split Squat – 2 sets of 10-12 reps (4 sets in total – 2 each side)
Landmine Russian Twist – 2 sets of 12 reps (explosive)
Cable Russian Twist – 2 sets 0f 8 reps (explosive)

Optional Extra Exercise – 90-degree rotational jumps – 2 sets of 8 jumps

Finish with static stretching

Boxing Strength & Conditioning Session 3*

*To be completed in the ‘off-season’. Replace with a functional circuit in the lead up to a fight.

Warm up – Bodyweight exercises – squats, glute bridges, calf raises, skipping.
Arm circles – small circles to big circles and back to small again

Front Squats 3 sets of 6-8 reps
Barbell (or kettlebell) Push Press 3 sets of 6 reps
Walking Overhead Lunges 2 sets of 12 reps
Jumping weighted squats – 2 sets of 8 reps
Stability Ball Torso Twist – 2 sets of 12 reps
Stability Ball – explosive – single arm kettle bell press – 2 sets of 8 reps
Finish with static stretching

Note – the above routine is for a strength & power based, aimed at intermediate athletes. I have left out Olympic Lifts at this point as without a proper coach they carry a high level of injury – not getting hurt should be the first priority of conditioning for a sport

Exercises Included in the Program above:

Day 1