Strength Training Boxing Routines for Building More Muscle
Strength training for boxing is just as important as building cardiovascular endurance. After all, punches with power are better than punches without power. If strength is your main goal at the moment, feel free to use the following Portland boxing training routines to help increase muscle mass and ultimately make the strength of your punches much higher.
Strength Training Phase 1 – General Preparation
The duration of phase 1 should last for three months, and should be done no more and no less than three days per week. The exercises in this Portland boxing training routine category include:
– Bench Press – 3 Sets x 15 Reps
– Squats – 3 Sets x 15 Reps
– Dumbbell Press – 3 Sets x 15 Reps
– Barbell Rows – 3 Sets x 15 Reps
– Calf Raises – 3 Sets x 15 Reps
After completing phase 1 you should then move on to phase 2. Keep in mind that phase 1 is primarily designed to build muscle endurance and not necessarily strength. It is during phase 2 that you are going to start building more strength.
Strength Training Phase 2 – Increasing Strength
Phase 2 should be done for one month, and you should be spending no more and no less than 2 days each work working out. Here are the Portland boxing training exercises that fall under this category:
– Bench Press – 2 Sets x 8 Reps
– Squats – 2 Sets x 8 Reps
– Dumbbell Press – 2 Sets x 8 Reps
– Barbell Rows – 2 Sets x 8 Reps
– Calf Raises – 2 Sets x 8 Reps
This phase is designed to increase your power slightly. Note that it is during phase 3 when the most amount of your power is going to be acquired.
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Strength Training Phase 3 – Ultimate Power
Phase 3 is when you’re going to build the most amount of power. Perform this phase for 1 month exactly twice per week. Below are the following exercises that you’ll need to complete this exercise.
– Bench Press – 4 Sets x 4 Reps
– Squats – 4 Sets x 4 Reps
– Dumbbell Press – 4 Sets x 4 Reps
– Barbell Rows – 4 Sets x 4 Reps
– Calf Raises – 4 Sets x 4 Reps
You’ll likely be very exhausted after these exercises, so be sure that you use a spotter while in the gym. Overall, combining all three phases should dramatically increase your Portland boxing strength and muscular endurance.