Weight training for boxing

Q. I go to a boxing club twice per week where we are taught the technical aspects of the sport, as well as performing exercises, and rounds with the heavy bags. I began boxing to gain confidence and also become fitter. We do not do much weight training at the boxing sessions, and the training is mainly focused around cardiovascular exercises, such as jogging, skipping and bag work. Would a weight training routine aid in my boxing training, and if so, what sort of routine could I do at home with dumbbells, a barbell, and a bench?

A. Weight training will aid in muscular function, aiding in sporting activities as well as improving general fitness. Weight training for boxing is common, and will aid in increasing the boxers strength, power and endurance, if implemented correctly into the boxing training program. Increased strength and power is important for punches and direct contact with the opponent, with muscular endurance vital for sustainability in a match. Weight training, with the correct dietary intake, can also increase the size of the muscles (muscle hypertrophy), allowing boxers to increase lean body weight.

Seen as you began boxing to increase fitness levels, weight training will certainly aid towards this goal. A weight training program on separate days to the boxing will provide an opportunity to improve muscle strength, power, and size. Muscle endurance could also be worked on with the use of high repetitions, although boxing alone will likely support this goal.

A weight training program can be performed at home, and dumbbells, a barbell and a weight training bench is sufficient equipment to compose a sound routine. The program should be balanced, stimulating the major muscle groups of the body. Taking into consideration the equipment available, the following routine could be followed to supplement your boxing training:

Day one
Dumbbell bench press 6-12 reps x 3 sets
Military shoulder press 6-12 reps x 3 sets
Close grip bench press (can be performed with dumbbells) 6-12 reps x 3 sets

Day two
Boxing

Day three
Deadlifts 6-12 reps x 3 sets
Bent over barbell row 6-12 reps x 3 sets
Dumbbell curls 6-12 reps x 3 sets
(Swap dumbbell curls for chin ups if you have a chin up bar)

Day four
Boxing

Day five
Dumbbell squats 6-12 reps x 3 sets
Dumbbell lunges 6-12 reps x 3 sets
Stiff leg deadlifts 6-12 reps x 3 sets

Day six
Rest

Day 7
Rest

The stated repetition range is wide, between 6 and 12 repetitions per set. The lower end of this spectrum will aid gains in strength, whilst the higher end will likely support muscle growth to a greater degree. Execute a variety of repetition ranges to ensure maximum stimulus, and do not be afraid to experiment with other repetition ranges or exercises.

The above weight training program should support your goals, although it is merely a guide and there are plenty of other options available. The key is variety and persistence.