Explosive power training

Today we want to speak about the role of Strength and Conditioning (S&C) in boxing.

Most of S&C exercises are designed to utilize current training techniques to improve athletes’ size, strength, quickness, and speed. You build strength and resistance during your training. That’s why we have a lot of options for power training in MK Boxing Gym.

Join MK Boxing Strength and Conditioning classes or Core Conditioning classes and Kickboxing + Total Conditioning classes with Mike K.

Nevertheless, you can practice at home too. Strength and Conditioning coach Cameron Goff shares a power workout designed to work on increasing explosive power in your punches and the core activation. These are the best and easy exercises to start with.

FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram)
PICTURE: Radu Palicica/JP Boxing

This power training workout should be done at least 2 per week – with at minimum of 1 day rest in between these sessions – during weeks four-seven of a 12-week training camp. Recover for 3-5 minutes in between sets (not to cause fatigue).

Explosive power

Power cleans – 4 sets 3 reps 3-minute rest

Start with the barbell on the floor, then sit back into a squat position and grip the barbell. Keep your arms fully locked and extended. Start to move the barbell in a straight line (back straight) up your shins towards your hips. As the barbell starts to reached your mid-thigh, make sure you drive your hips forward to send the barbell to a catch position on your front deltoids whilst keeping your elbows high when catching.

Medicine ball slams – 15 seconds’ work 45 seconds’ rest 8-10sets

Start by standing, with a medicine ball on the floor between your feet. Squat down to pick the medicine ball up and fully extend your arms overhead with it whilst adopting plantar flexion (getting up onto your toes). Once in this position drive the medicine ball towards the floor whilst letting go of it.

Dumbbell drop box jumps – 4 sets 5 reps

Perform a squat with a dumbbell in either hand falling down to the outside of your legs on the downwards phase of the squat. Once you have sat down as deep into your squat as you can, release the dumbbells and jump/explode up onto your box.

Medicine ball throws (on knees) – 3 reps 5 reps

Get onto your knees, hold a medicine ball tight to your chest with your elbows in. Allow your bum to sit down onto your heels. Explode from the hips to get your bum off your heels and drive the medicine ball of your chest as far forward as you can. You may fall forwards which is perfectly fine.

Medicine ball overhead throws – 3 sets 5 reps

Start by standing, with a medicine ball on the floor between your feet. Sit down into a squat position with your arms fully extended in between your legs. Grab the medicine ball and start to stand, and when the medicine ball starts to pass your hips you should try to push up and ultimately release the ball overhead, generating as much power as you can.

Core Activation

Swiss ball low plank holds – 3 sets 30-45 seconds each set

Perform a low plank with your feet on the floor, our forearms on a Swiss ball and the rest of your body stretched straight and low, facing the floor. Keep your core tight, your feet together and your body in a straight position.

Hanging leg raises – 3 sets 15 reps

Fully extend your arms and legs while hanging off a bar e.g. a pull-up bar. Start to raise your legs (which should be straight) up to hip height, so they form a 45-degree angle from your hips. Keep your core tight and don’t allow your body to swing.

Источник: Explosive power training – The Goff’s Workout of the Week