Strength and Conditioning for Boxers

Today is all about strength. Here I am doing a seated dumbbell shoulder press, a fundamental exercise for building the power and stability needed to keep your guard up and throw strong punches.

Deadlifts are a cornerstone of my strength program. They build raw, full-body power from the ground up, which translates directly to harder punches in the ring. Form is everything here.

This workout combines Zone 3-4 cardio with strength training. I explain the difference between training for strength versus endurance, and why I chose to do my strength work after cardio on this particular day to build my endurance.

A full boxing workout. I started with skipping, then moved to bag work for power, resistance band drills for shoulder stability, box jumps for lower body explosiveness, and finished with advanced core work like box leg tuck-ins and jackknives.

This is a powerful leg day circuit. I'm combining heavy deadlifts with Bulgarian split squats and jump squats with goblet squats. These exercises build lower body strength, balance, and explosive power all at once.

A simple but brutal workout: 100 squats, 100 kettlebell swings, and 100 sit-ups. You have to let it hurt. The harder you work, the better you get.

Training with a partner helps push your limits. This is a simple but effective circuit of kettlebell swings and burpees. Can you do five rounds?

A look at training that combines functional strength with in-ring application. Here you see medicine ball lunges for stability and power, followed by sparring footage where that strength is put to the test.

A tough CrossFit-style workout for building endurance. This circuit involves a ladder of deadlifts and burpees over the bar. The goal is to complete as many sets as possible with minimal rest.