What are the strength training exercises for boxing?

Boxing is a sport in which fighting is performed with boxing gloves. If you want to fight with boxing, you must train, otherwise you will get hurt easily. Boxing does not mean you can just put on boxing gloves and start fighting. Boxing requires rigorous training, you can't just start fighting whenever you say so. So how is boxing strength trained? Here is some information I have collected about boxing strength training. Let’s take a look.

1. Exercise methods for strength training of upper limb muscles

The upper limb muscle groups play the most important role in the development of strength in boxing, and mainly include: upper arm muscles, shoulder girdle muscles, forearm muscles and hand muscles. They mainly practice explosive power and supporting strength. When athletes are doing upper limb strength training, they should pay attention to strength exercises in various parts, especially strength exercises of small muscle groups.

Exercise 1: Behind-the-neck curl. The maximum weight is 40%-70% load intensity, 8-15 times per set, 3-6 sets of exercises, 1-2 minutes of rest, and the exercise speed should be determined according to the training goals.

Exercise 2: Clean and jerk. Use a 25-50kg barbell as the load weight, do 3-6 sets of 15-20 reps per set, with 1-2 minutes of rest, and complete as quickly as possible.

Exercise 3: Snatch. Use 50%-80% load intensity, 8-12 times per set, practice 3-6 sets, rest for 1-3 minutes, and require the movements to be continuous, quick and crisp.

Exercise 4: Pull the barbell to shoulder height. Do 10-30 times per set at 30%-50% of the rated load intensity, practice 4-6 sets, rest for 1-2 minutes, and complete at a moderate speed.

Exercise 5: Stand or sit, hold a barbell behind your head and press it. With 30%-60% of the maximum load intensity, do 10-30 times in each set, practice 3-6 sets, rest for 2-3 minutes, and complete at a moderate speed.

The above is the training to strengthen boxing strength. The most basic and important thing about boxing is to have a high degree of sensitivity and quick reaction ability. Friends with slow reaction ability are not recommended to learn boxing, because if you have a slow reaction when learning boxing, you will easily get injured. Boxers also need to practice boxing regularly and participate in boxing matches frequently. Boxing is a sport that involves full-body activities that emphasize both the hands and the brain.