Fighter Strength and Conditioning for Boxers

Sharpen the mind, react with precision. This is a reflection and reaction drill using a tennis ball. It improves hand-eye coordination, boosts reflex speed, and trains you to stay focused under pressure.

Ram Ram sabhi ko. If you are bored of simple cardio, try this workout. This upper body circuit includes speed push press, jump squats, and high pulls to build explosive strength and speed.

Here are some great boxing exercises you can do anywhere, anytime. This circuit includes roll hooks, Tyson squats, and burpee punches. Repeat this three to five times for a great workout.

Here are four exercises all boxers should do. We use weighted rotations, plyometric pushups, and kettlebell wrist rotations to build the specific muscles needed for powerful and stable punches.

Many fighters overlook the importance of neck training. A strong neck helps you take a punch and come back stronger. Here are four neck training options we incorporate into our workouts.

Here is the right way to do pushups. A common mistake is flaring the elbows or tilting the forearms. I show you the correct form to maximize chest and shoulder engagement and prevent injury.

Here are five barbell shoulder exercises for boxers. We do press jacks, barbell punches, and front raises to build the shoulder strength and endurance needed to keep your hands up for the entire fight.

We use resistance bands in many of our workouts. They are great for building lean muscle and improving range of motion, which is essential for fluid and powerful movements in the boxing ring.