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Strenght Handboek 2
Strenght Handboek 2
STRENGTH HANDBOOK
At Boxing Science, we take pride in our strength training philosophies. We believe our approach is
world-class, and more importantly, centred around the needs of the sport and each individual
athlete
After training and testing 100’s of athletes, we have a robust system in place to optimise strength
and speed development without effecting the other key areas needed for successful Boxing
performance.
TLAC 1 and 2.0 have been effective in developing strength and movement foundations needed
for more advanced training in the future…. The future is NOW!
In this handbook…
We provide you with a new 10-week strength and conditioning program. This program consists of
four phases that introduce new exercises and detailed loading strategies to help you transfer
strength into explosive punching action.
And of course, we provide you with some of the science behind our training methods.
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Explosive Training for Boxing
Boxing tradition states that adding muscle mass to a boxer will slow them down. Whilst
contemporary S&C coaches argue against the latter. Depending on the training method, however,
both are correct.
A forceful punch is dependent on momentum. This is related to how quickly we can move mass
towards the target (glove to head).
So the best way to punch harder is to get bigger, stronger and move faster. That’s why
heavyweights with fast hands hit so hard. They generate a lot of force and momentum.
However, boxers are limited to increasing mass because they have to make weight. Therefore,
developing momentum without adding excessive muscle mass becomes a priority. This means
that a boxer needs to focus on training to develop a neuromuscular system with the capability to
generate force rapidly. To achieve this, we use a range of exercises across the force-velocity curve.
The curve shows an inverse relationship between force and velocity. This means the heavier the
weight you lift (force), the slower you lift it (velocity); and the lighter a weight, the faster you lift it.
The image above shows the different types of training that occur at different points of the force-
velocity curve. Maximum strength is at the top left with high force, low-velocity movements and
speed training towards the bottom right with lower force, higher velocity.
At Boxing Science we use a range of exercises to, train boxers across the Force-Velocity curve. In
this handbook, we will targeting different areas across four phases.
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What is Maximum Strength?
Maximum Strength is a representation of the absolute maximum amount of force we can
produce within a movement. It is also related and to an athletes rate of force development, which
is one of the factors which punching performance is highly dependent upon. In other words, the
more force we can produce, the greater our potential is to be able to produce it rapidly. We know
that improvements in maximum strength can also improve strength qualities across the Force-
Velocity curve, such as in strength-speed and speed-strength.
LOADING –
Maximum strength can be achieved at 85-100 %, or when using partial range exercises. We limit
our loads to 95% max as 100% 1RM can become a difficult and dangerous activity for a boxer, and
we don’t want to risk injury when preparing for important fights.
EXERCISES
Slightly reduced load (70-85% 1RM) creates less fatigue from strength training, which allows you
to be fresher and sharper for boxing sessions.
LOADING
Strength-Speed adaptations are generally achieved at between 70-85 % 1RM. This allows a great
mixture of high force and high speed movement.
EXERCISES
During this phase, we are aiming to perform every concentric part of the repetition as fast and as
explosively as possible, to enhance rate of force development.
LOADING
Lighter loads of 40-70% 1RM are used to keep lifting speed and velocity high, and for fast,
explosive motion.
EXERCISES
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What is Speed Training?
Our final phase of speed work fires our boxers up and keeps their CNS sharp and fast for
competition. We are now aiming to produce force at extremely rapid rates, and translate the
previous work into fast, explosive punches.
LOADING
Light loads of under 40% 1RM are used. Typically, medicine balls of up to 10 kg and kettlebells of
up to 30 kg are used, as a reference point. Even an athletes bodyweight can be sufficient load for
performing speed work at.
EXERCISES
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Finding Out Your 1 Rep Max….
To optimise your strength development, we’ve included specific loads,
expressed as a percentage of your 1 Rep Max, to create individual
specific loading, designed to get you stronger, more explosive, and
faster. We recommend completing this test on the Back Squat and Trap
Bar/Rack Deadlift.
If we feel fatigued and are struggling to reach our targets, we can also reduce our target loads by
5-10%, but use this method sparingly, to keep adaptations optimal.
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Understanding The Programme
For all your warm-ups use the DIY program. You also have
an extended warm up superset to get you fired up for the
Each session will
session. Please see these in the Movement Handbook.
have 3 key
Fill in what
exercises. These
weight you
are ordered in
performed on
which they should
each set. For
be performed.
bodyweight
Each key exercise is
exercises, just put
accompanied with
a tick or how
a core/movement
many reps you
exercise to be
performed in
performed
each box.
between each set.
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FAQ’s
What about if I have to shorten my session due to a busy schedule or feeling
fatigued?
With many training, work and social activities to juggle, some strength sessions might
have to be cut short. If you are in a rush or feeling run down, drop the filler exercises for
a core exercise, and drop one set each from your main exercises.
This will help shorten your session time but still work towards your goals. However, don’t
make a habit of this as we want optimal results.
If you need more coaching on this, you can ask our experts in the Boxing Science
Facebook Training Group
If you need any advice on this, please get in touch via the Facebook Training Page.
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Exercises for Phase 1 –Session 1
Dumbbell Countermovement Jumps Hop and Hold
Perform repeated jumps with small dumbbells (3-8 kg) in Hop and hold landings for two seconds on one leg, sitting
each hand, sitting back using the hips and driving out. the hips back and being stable and solid on landings.
Lift the weight by driving the hips forward and squeezing the glutes, and
drive explosively into the ground, keeping the chest up.
Press up, keeping the dumbbell path close to the body, and rotate the
dumbbell at the top, like a punch.
Focus on slow eccentrics and pulling the bar down rapidly on the
concentric phase.
Barbell Lunges
With a barbell resting on the traps, perform a forward lunge, bending
the back knee until it is just off the floor.
Keep the chest up, hips square, and front knee over the midline of the
foot.
Barbell Rollouts
Hold bar shoulder width apart, arms locked out level with shoulders.
Push hips forward so trunk and thighs are aligned
Slowly roll out the bar until head is nearly in line with the bar – squeeze
glutes and brace core to maintain neutral posture
Farmer Holds
Maintain a strong posture by bracing the core, ensuring minimal movement of the entire body.
Ensure to grip the weights tight, and keep the shoulders pinned back.
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Exercises for Phase 1 –Session 2
Dumbbell Countermovement Jumps Hop and Hold
Perform repeated jumps with small dumbbells (3-8 kg) in Hop and hold landings for two seconds on one leg, sitting
each hand, sitting back using the hips and driving out. the hips back and being stable and solid on landings.
Back Squat
With the bar resting on the traps, brace the core, then push the hips
back and down to sit into a deep squat.
Keep the chest up, knees out, and heels on the ground, and stand back
up explosively.
Keep the shoulder blade back, and keep the hips and knees still while
rowing.
Squeezing the glutes, and keep the hips level, with tension
through the core.
Weighted Carries
Hold two kettlebells or dumbbells by your sides whilst in an upright
posture.
Hold and create tension in the core, ensuring the spine remains neutral. Progress by
bringing the arms up above the shoulders, or adding weight.
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Exercises for Phase 2 –Session 1
Ice Skaters Accentuated Dumbbell Release Jumps
Perform lateral jumps from leg to leg, sitting the hips With dumbbells in hand (10-15 kg) dip the hips, and as soon as
back, and being solid on landings. you are about to jump, drop the dumbbells and explode out.
Lift the weight by driving the hips forward and squeezing the glutes, and
drive explosively into the ground, keeping the chest up.
Focus on slow eccentrics and pulling the bar down rapidly on the
concentric phase.
DB Lunge Complex
With a dumbbell held in a goblet position on the chest, perform a
reverse lunge, before a step up on to a box in front, driving the knee up
and through.
Cable Rotations
Grab a cable or band from the side, and lengthen the arms out in front.
Rotate to the side by rotating the torso, keeping the hips and knees
perfectly still.
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Exercises for Phase 2 –Session 2
Ice Skaters Accentuated Dumbbell Release Jumps
Perform lateral jumps from leg to leg, sitting the hips With dumbbells in hand (10-15 kg) dip the hips, and as soon as
back, and being solid on landings. you are about to jump, drop the dumbbells and explode out.
Back Squat
With the bar resting on the traps, brace the core, then push the hips
back and down to sit into a deep squat.
Keep the chest up, knees out, and heels on the ground, and stand back
up explosively.
Row the kettlebell into the armpit and rotate the upper body to achieve
a greater range, keeping the hips and knees still.
Slowly roll out the bar until head is nearly in line with the bar – squeeze
glutes and brace core to maintain neutral posture
Explosively slam the ball into the ground, keeping the chest up, and
using the legs to generate force and speed
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Exercises for Phase 3 –Session 1
Pogo Jumps Single Leg Slaloms
Focusing on quick, snappy ground contacts on balls of the feet, perform Staying on the ball of the foot, perform diagonal
repeated jumps, focusing on minimal knee and hip flexion. jumps over a line, focusing on quick contacts.
Explosively drive the hips forward and drive into the ground to
accelerate the bar towards the hips.
Explosively drive through the floor and rotate, releasing and throwing
the bar with speed, with a partner catching the bar.
Focus on slow eccentrics and pulling the bar down rapidly on the
concentric phase.
Bring the other knee through, keeping the knee high, the heel behind
the knee and toe into the shin.
Kneeling Lateral Med-Ball Throws
In a kneeling position, catch and return a medicine ball which a
partner throws from the side.
Keep the core tight and maintain a strong posture, without leaning back.
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Exercises for Phase 3 –Session 2
Pogo Jumps Single Leg Slaloms
Focusing on quick, snappy ground contacts on balls of the feet, perform Staying on the ball of the foot, perform diagonal
repeated jumps, focusing on minimal knee and hip flexion. jumps over a line, focusing on quick contacts.
Rotate the upper back while keeping the hips and knees completely still.
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Focus on full rotation, and keeping the feet on the ground. Repeat in
both stances.
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Exercises for Phase 4 –Session 1
Ice Skaters Banded Lateral Walk
Perform lateral jumps from leg to leg, sitting the hips With bent knees and the hips back, perform lateral steps
back, and being solid on landings. with a miniband, pushing out with the knees.
Perform kettlebell swings, taking the hips back and forward explosively,
whilst keeping the chest up.
Explosively drive through the floor and rotate, releasing and throwing
the bar with speed, with a partner catching the bar.
Rotate the upper back while keeping the hips and knees completely still.
Keep the core tight and maintain a strong posture, without leaning back.
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DISCLAIMER: Boxing Science provide a guide to help educate better training practices in Boxing. Methods used in this
guide is supported by scientific research that has been granted ethical approval. Therefore, Boxing Science, or any of the
authors, do not take responsibility of any injuries or illness any user may experience whilst on the program.