Strength training of a boxer

Without force, there will be neither speed nor sharpness of blows and the special endurance allowing to keep during fight high density of operations, easy and fast movements on a ring for power counteraction to the opponent in a close fight. In a variety of actions of boxers, the main work is performed by the deltoid muscles and extensor muscles of the arms, pectoral, and oblique muscles of the abdomen, back, and legs. 

These muscles develop in the process of normal training, but in order to meet the modern requirements of strength training, a boxer needs to apply special exercises with weights systematically. For example, as in SCR888 qualifying round, the player spins a wheel in the form of a bank vault with a random number generator function. Each spin sets the maximum win with a multiplier in the range of 75x-500x from the bet of a particular player. 

Below there are the complexes of effective strength exercises for a boxer. 

Exercises for the development of extensor muscles: 

1. Press barbells, weights, dumbbells from different positions (standing, sitting, lying, from the chest, from behind the head). 

2. Stretching the rubber bandage to the sides from the initial position of the hand in front of the chest. 

3. Stretching the bandage up until the arms are fully straightened, stepping on its middle with both feet. 

4. Push-ups in its classical position or on the uneven bars. To increase the load, you can attach an additional load to the body. 

5. Resting one’s hands at different angles in the elbow joints in the rail gymnastic wall, perform static tension. 

Exercises for the development of deltoid muscles.

 1. Raise the bent or straight arms to the level of the shoulders, reduce and dilute them. 

2. Press the bar from the chest with a wide grip of the neck. 

3. From a standing position, with the arms lowered along the torso, raise them over the sides to shoulder level. The partner at this time presses on your wrist joints. 

4. One end of a rubber bandage you should fix on a floor, undertake the other right hand, raise the right side to the fixed end. Hand and rubber make one straight line. From this position, raise the right hand up to touch the shoulder of the head. This exercise can be performed on a special machine. 

5. Stand facing the rail of the gymnastic wall or to any stationary object with a ledge, rest your straight arms and perform statistical stress, as if trying to raise your hands up. 

Exercises for the development of pectoral muscles. 

1. To stand up to the right side to the end of the bandage fixed at chest level, with the right hand to take the other end. Stretch the bandage, pulling the straight arm forward in front of the chest. The same is performed with the left hand. 

2. The starting position is lying down. Mixing and breeding hands with dumbbells or any other load to the sides. 

3. From the initial position hand in hand, reducing them to overcome obstacles partner, seeking to keep your hands in front of the chest. 

4. Stand facing any stationary object, rest against the edge of an outstretched or bent arm, and perform static stresses. 

Exercises for the development of oblique abdominal muscles.

Remember: the inner oblique muscle helps to turn the torso in its direction, the outer accordingly in the opposite. 

1. Lie on your back, spread your legs to the sides and bend the body, alternately pulling out the sock of the left and right feet. To complicate the exercise, you can use a load, rubber bandage, expander. 

2. Sit sideways on a chair, cross your legs, and secure the gymnastic wall, hands are behind your head, and the body is tilted forward, then returning to the starting position. Slopes are performed first in one direction, and then in the other, for which the athlete turns to the wall the other side. Then the exercise is done with a load, holding it in front of the chest or behind the head. 

3. Widely put legs, lean, arms spread to the sides, turn the body alternately left and right hand pulling the toe of the opposite leg. 

The variability of the selection of exercises is very large. For example, boxers who do not necessarily develop all the leading muscles equally, can exclude unnecessary exercises from training or perform with a small load. 

Depending on different tasks, the number of exercises in training can be reduced, other exercises are selected, their sequence is changed, etc. For slow boxers, you need to include more speed and strength exercises in classes. If a boxer needs to improve a certain blow, the selection and purposefulness of the exercises are natural. 

Classes to develop strength better to finish exercises are similar in structure to the blows of the boxer in the fight. These are throws of a stuffed ball, shot put or any other projectile, imitation of blows with a weight (a rubber bandage, for example). Sometimes boxers in pursuit of speed, ignore power training, not understanding that with power comes, as a rule, speed. 

For effective gain of force, it is necessary to establish correctly training weight in exercises with a barbell, weights, dumbbells, and also tension, being engaged with a rubber bandage, an expander, on special block walls. Already in the first training, it is necessary to identify the ultimate result in a particular exercise. 

Then determine the training weight of the boxer. Weight, constituting 60-70% marginal outcome, conditional support is called easy training weight, weight from 70 until 80% marginal – average training weight. Weights exceeding 90% of the limit are called maximum weights. 

For good gains, it is desirable to use all of these weights. The main training weight is a weight equal to 70-80% of the ultimate result. The highest number of projectile lifts is performed with this training weight. 

Lightweight training is most often performed as a warm-up before lifting heavier weights. Maximum training weights are increased gradually – from one to five times for the entire training. 

Marginal results in individual exercises are increased 1-2 times in 10-12 days

It is difficult to establish the ultimate result in exercises with a rubber bandage, expander, or on blocks. Here the amount of stress can be determined by the number of repetitions of the exercise. For example, if a boxer plans to exercise at 70% of the limit, they must repeat it at least 8-10 times, 80% – 6-7 times, 90% – only 3-5. 

As it is known, it is advisable to alternate training weights. In the first training, it is desirable to include lightweights, in the second average, in the third heavy ones. The amount of load during the training (the amount of raised kilograms per session) is in the range of 1-3 tons.