What is strength training for boxers?

Many people envy the powerful and beautiful muscles of the boxers on TV. We can all feel that this is a manifestation of the beauty of strength, because it not only has toned muscles, but it is also a manifestation of strength. So, is it impossible for us non-boxers to exercise? Can we have the same body shape? How should we exercise? Let me tell you about it below.

1. Special speed and strength training

Speed ​​training is divided into three items, which are carried out in a cross-circuit. Each item is completed for 30 seconds, and then immediately proceed to the next item. Completing 3 items constitutes a set.

1. Elastic rope resistance training

There are no uniform speed movements like in bodybuilding and weightlifting in competitions. All movements are required to be short and explosive. The resistance band can provide you with more core strength and speed. The trainee fixes the elastic rope to the torso and arms, and has a partner drag him from behind, simulating various wrestling moves, doing full-speed training for 30 seconds each.

2. Shot put training

After the 30 seconds of resistance band work, there is a 30-second medicine ball (20-30 lbs) throwing and passing exercise. When you throw a punch at your opponent, you have to release the force completely without any deceleration. Dumbbells can't do this, but the force generation method of a shot put is very close to a real punch.

3. Target shooting training

After the elastic rope and shot put, immediately do 30 seconds of full-speed target practice to get a feel for the speed in actual combat.

2. Special explosive power training

Hitting tires with a hammer

Stand with the hammer in hand, raise it above your head, stretch your chest and back muscles as much as possible, take a step forward and smash the hammer down on the tire with force, transition your body from a standing position to a squatting position, and make sure all your strength is put into the tire.

Complete 3 sets of 6 reps each

2. Explosive pull-ups

Explosive pull-ups require that the body be fully stretched while hanging on the bar. The arms must not be bent. Use explosive force to quickly pull the body up. At the top, the chin must be above the bar. Use the fastest speed throughout the process and complete the pull-up movement within 1 second. You can use your body to gain leverage as much as possible.

Through boxing's training in striking and resisting strikes, practitioners can improve their self-defense awareness and methods. In the practice of striking and being struck, they can naturally master the skills of self-defense and improve their ability to protect themselves when encountering an invasion.

3. Enhance human strength

In a boxing match, the offensive and defensive movements depend on the explosive power of the human body. Only by exerting the greatest strength in the shortest time can the purpose of offense and defense be achieved and the offensive and defensive movements be completed effectively. This requires the boxer to have strong explosive power.

The elasticity of a well-trained boxer's muscles at work and the explosive power when punching are several times higher than those of an average person, and his punching speed will also increase accordingly. Practice boxing regularly. It can train the explosive power and speed strength of boxing enthusiasts and boxing athletes. Improve the muscle quality of boxing enthusiasts and athletes.

During boxing training and competition, the human body's muscles need to work continuously for a long time under a highly tense state, which places high demands on the continuous working ability of the human body's muscles and other functional systems. Especially in boxing matches, the muscle activity intensity is high and the movements last for a long time. If a boxer with a poor training level wants to persist for five rounds, it is very difficult.

During a match, a boxer's body muscles and mind are highly concentrated, which can easily cause fatigue of the nervous system, respiratory system, and circulatory system. Boxers and boxing enthusiasts who practice boxing regularly and often participate in boxing matches can improve the ability of muscles to work for a long time during practice and competition, and improve the activity functions of various systems of the human body, thereby enhancing and improving human endurance and enabling the human body to adapt to long-term and highly tense work, training and competition.

Boxing can enhance the absolute strength of the practitioner. In boxing practice, especially in boxing matches, boxers must have greater absolute strength to achieve the purpose of attack and defense. In other words, one must have the power to severely injure the opponent in order to gain the advantage and initiative in a boxing match. Therefore, we need to pay attention to the training of absolute strength and do a lot of upper body strength exercises regularly to increase the power of attack.