Training

Workouts for Power in the Boxing Ring

Boxing is a highly skilled sport and nothing can replace time spent in the ring sparring and working on technique. However, the amount of force behind a punch, or the strength and endurance you need to receive multiple hits, is determined by focused time spent in the gym. Sportsshoes.com has teamed up with undefeated professional boxer and Nike athlete, Charlie Schofield and Nike Global master trainer Joslyn Thompson-Rule to share their top workouts for increasing power in the boxing ring.

A boxer’s gym training programme will incorporate rotational strength, power, footwork and core drills. All of these movements can be carried out with precision, in a gym environment (unlike the more random movements, moment to moment in the ring); building this stable base will better prepare boxers for whatever is thrown at them in a match.

In the warm up below, attention is given to mobilising the shoulders via scapular push ups to work the serratus anterior muscle. A strong serratus anterior improves scapular stability and overall shoulder health and function. The scapulae have enough mobility to stabilise the shoulder joints when positioned properly, allowing safe movement of greater load in training/sport and a reduction in overuse injuries from repetitive movements. The rest of the warm up mobilises the hips and mid-upper back – key areas for boxers to be able to move freely to generate the right amount of force. The workout then moves on to the main exercises before finishing with core. Correct footwear is essential, for the exercises below I recommend the Nike Metcon 4.

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WORKOUT

WARM UP:

Scapular push ups 2 sets × 10 repetitions

Hindu push up 2 sets × 6 repetitions

Lunge and rotate 2 sets × 8 repetitions each side

MAIN SESSION:

A1 TRX power pull 3 sets × 6 repetitions each side

A2 Row into landmine press 3 sets × 6 repetitions

Rest 1-2 minutes in between sets

B1 Contralateral step up into knee drive 3 sets × 6 repetitions

B2 Box jumps 3 sets × 5 repetitions

Rest 2-3 minutes in between sets

MAIN STRENGTH SET:

C1 Lateral shuffle medball slam 3 sets × 6 repetitions each side

C2 Single arm medball throw 3 sets × 6 repetitions each side

Rest 2-3 minutes in between sets

CORE:

D1 Ab roll outs 3 sets × 10 repetitions

D1 Hanging knee raises 3 sets × 10 repetitions

Rest 1-2 minutes in between sets

EXERCISE DESCRIPTIONS

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SCAPULAR PUSH UPS

1. Set yourself up in the top of a push up/plank position, hands should be directly underneath the shoulders facing forwards; head in line with the spine; and glutes, quads and midline should be engaged.
2. Maintaining tension through your glutes, quads and midline, slowly retract the shoulders allowing the chest to sink a little, whilst keeping the arms locked out and not losing tension anywhere else. Be mindful not to let the head sink or the shoulders to hunch up here.
3. Maintaining tension through your glutes, quads and midline, slowly protract the shoulders allowing the upper back to expand towards the ceiling, whilst keeping the arms locked out and not losing tension anywhere else.
4. Repeat for two total sets of ten repetitions.

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HINDU PUSH UP

1. Stand tall with feet hip width apart.
2. Fold the body in half and walk the hands out into a downward dog position - knees can bend here if hamstrings are tight
3. Tuck the chin in towards the chest, bend the elbows back behind you, then leading with your head, snake your body through your arms - glutes should be squeezed in this position and a stretch should be felt through the torso and upper chest.
4. Repeat for two total sets of six repetitions.

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LUNGE AND ROTATE

1. Step forward with right foot into a deep lunge, placing hands on the floor
2. Rotate right arm and torso to the right, reaching up to the ceiling
3. Return right hand back to the floor and take right foot back beside left foot
4. Step left foot forward to the outside of left hand
5. Rotate left arm and torso to the left, reaching up to the ceiling
6. Return left hand back to the floor and take left foot back beside right foot
7. Repeat for a total of 6-8 repetitions each side

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TRX POWER PULL

1. Set TRX handles at thigh height; interlace both hands on the handle at chest height with elbows bent behind you, walk your feet forwards so your body is angled at around 45 degrees; let arms straighten and sit into a squat position, still ensuring body is at a 45 degree angle
2. Reach the right hand back towards the floor, letting the torso rotate to the right also; then reach right hand as far up the TRX straps as possible whilst pulling with the left arm - hips extend as you continue to reach.
3. Repeat for three total sets of six repetitions

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ROW INTO LANDMINE PRESS

1. Set up at the end of a barbell that is attached to a landmine. Feet should be a little wider than hip-width apart.
2. Squat down to grab the end of the bar with your left hand keeping the torso elevated - this is your start position.
3. Keeping the torso upright, start to lift the bar by upright rowing it to just above waist height; at this point, rotate the torso to the left as you transfer the barbell from your left to your right hand.
4. Finish off the movement by fully extending the right arm in a pressing motion
5. Repeat for three full sets of six repetitions

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CONTRALATERAL STEP UP INTO KNEE DRIVE

1. Stand in front of a box or bench with a dumbbell in your left hand in the front rack position in front of your left shoulder
2. Step up onto the box or bench with your right foot, forcefully driving the left knee up as soon as the right hip is extended
3. Step back down to return to start position
4. Repeat for three full sets of six repetitions on each leg

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BOX JUMPS

1. Stand in front of a box at the height of your choosing
2. Squat down, taking hands back behind you and jump onto box, extending hips at the top
3. Step or jump back down
4. Do a total of three sets of six to ten consecutive repetitions

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LATERAL SHUFFLE MED BALL SLAM

1. Hold a medball at chest height in a semi-squat stance.
2. Lateral shuffle to the left, then reaching up onto the toes, drive the med ball forcefully into the ground using your whole body.
3. Catch or pick up the med ball, then lateral shuffle to the right; then reaching up onto the toes, drive the med ball forcefully into the ground.
4. Do a total of three sets of six repetitions in each direction

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SINGLE ARM MED BALL THROW

1. Stand side on, roughly 4-7 feet away from a sturdy wall holding a med ball by your chest
2. Start to rotate the torso and hips to the left towards the wall, releasing the left supporting hand away from the ball, driving the med ball forcefully into the wall with the right hand.
3. Do a total of three sets of six repetitions each side

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AB ROLL OUTS

1. Kneeling down, place your hands on an ab roller in front of you.
2. Keeping your quads, glutes and midline engaged and your head in line with your spine; slowly let your locked arms extend out in front of you, letting your body follow. Don’t lose tension through any part of the body and only go as far as you feel you can return with good form.
3. Repeat for three full sets of ten repetitions, aiming to extend further out as you get stronger.

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HANGING KNEE RAISES

1. Hang off a bar in an overhand grip ensuring knuckles are over the top of the bar
2. Raise knees up towards the chest and lower down slowly (to prevent swinging)
3. Repeat for three full sets of ten repetitions

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Joslyn Thompson Rule is a BA Economics graduate from Trinity College Dublin. After her degree she took a diploma in Personal Training and Sports Therapy and has been in the fitness industry for the last 15 years.

Joslyn started working with Nike as one of their Global Master Trainers in 2009. This role has enabled her to: travel the world educating and recruiting trainers; consult on new products; and spend time both behind and in front of the camera on numerous Global ad campaigns.

Her smart, simple methodology has resulted in her consulting for professional sports teams, GB track and field athletes; and being the go-to expert for numerous fitness and lifestyle titles including Net-a-Porter, The Gentlewoman magazine, and Women’s Health.

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