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

It’s More Than Just Lifting Weights…

Boxing can be a real headache for S&C coaches to program for – due to making weight, high
training loads, required fitness levels and the need to be fast and explosive. This means that the
S&C program needs to be adapted around the demands of the sport by carefully selecting
exercises and progressions, as well as manipulating volumes and intensities.

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.

Explosive Training for Boxing

Maximum Strength
Strength-Speed
Speed-Strength
Understanding Your Programme
The Programme

_
 3
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 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.


_
 4
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.

Why is Maximum Strength Effective?
• Maximum Strength training improves the synchronisation and recruitment of motor units.
• It fires up the central nervous system and improves the upper limit for force production –
creating the foundations to increase RFD when working more explosively.
• It improves eccentric utilisation which can reduce injury likelihood.

How We Will Use It In This Program?

PHASE – Phase 1 – Page 14
At Boxing Science, we perform the maximum-strength phase at the start of a training block due to
a number of reasons. From a traditional S&C perspective, building a solid foundation of maximum
strength creates a great base to improve other strength qualities on. Due to a lack of exposure to
maximum strength training in the past, boxers need an extended time period to develop this to
enhance the effectiveness of other training phases. We are very careful how we program
maximal strength training as it can fatigue the Central Nervous System (CNS). We therefore use it
as far away from competition as possible, so that this fatigue has minimal negative impact on
important boxing and sparring sessions.

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




Back Squat Trap Bar Landmine Single Arm
Deadlift Press DB Press

REPS AND SETS

3-5 reps x 3-5 sets. Sometimes we will go to double or even single reps… but not during this
program.

_
 5
What is Strength-Speed?
Strength-Speed (sometimes referred to as explosive strength) is a classification of strength
training where athletes are required to produce large magnitudes of force in a short timeframe.
The aim is to optimise rate of force development. We use relatively high intensities within this
zone (70-85% of 1RM), keeping the focus more on the strength aspect rather than speed – hence
the term Strength-Speed.

Why is Strength-Speed Effective?

• Strength-Speed might reduce the likelihood of muscular hypertrophy, making mass gains
slower but increasing speed.
• Improve the speed of motor unit recruitment and enhance intramuscular coordination.
• Improve muscle and connective tissue resilience.
• Activate type II muscle fibres and high-threshold motor units

How We Will Use It In This Program?

PHASE – Phase 2- Page 17
After creating a solid base of maximum strength, we can translate these improvements into
explosive movements at faster velocities and speeds, whilst still working fairly heavy. When we
carry out this phase, we want to make sure that the concentric phase each repetition is
performed as quickly as possible, with intent to move rapidly.

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

Speed Squat Speed Trap Landmine Banded

Bar Deadlift Split Jerk DB Press

REPS AND SETS

To keep movement speed and velocity high, once again we will work for 3-5 Reps for 3-5 Sets.
_
 6
What is Speed-Strength?
Speed Strength work reduces the load again, and increases the movement speed and velocity.
We can move faster and more explosively, at lighter loads (40-70% 1RM). The aim of this phase is
to act as a transition phase between maximum strength and speed. We are aiming to translate all
the fantastic maximum strength and strength-speed gains into faster movements at lower loads,
whilst still applying large forces. The lower loads also create minimal fatigue from strength
training, keeping you fresher for other sessions.

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.

Why is Speed-Strength Effective?

• Improve the speed of motor unit recruitment and enhance intramuscular coordination at
higher velocities.
• Improve muscle and connective tissue resilience.
• Activate type II muscle fibres and high-threshold motor units.
• Creates a great foundation for purely developing speed.

How We Will Use It In This Program?

PHASE- Phase 3- Page 21
As training demand from other areas picks up (e.g. sparring) this is a great time to reduce the load
and potential for fatigue to be creates from strength training. We use this after our strength
phases to translate the high forces into being applied during high speed movements.

LOADING
Lighter loads of 40-70% 1RM are used to keep lifting speed and velocity high, and for fast,
explosive motion.

EXERCISES

Loaded CMJ Speed Landmine Speed

RDL’s Punch Throw DB Press

REPS AND SETS

To keep movement fast and explosive, 3-5 Sets of 3-5 Reps are used.

_
 7
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.

Why is Speed Effective?

• Light loads keep you fresh and sharp.
• Improve the speed of motor unit recruitment and enhance intramuscular coordination.
• Fire up and potentiate the CNS.
• Activate type II muscle fibres and high-threshold motor units

How We Will Use It In This Program?

PHASE- Phase 3/4
We integrate speed training within both the speed-strength phase and within the taper phase, to
keep our boxers sharp and explosive.

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

Med Ball Banded KB Landmine Explosive

Punches Swing Punch Throw Step Up

REPS AND SETS

To keep the speed high, we work for 3-5 Sets of 3-5 Reps.

_
 8
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.

To calculate these percentages, we need to know our 1 Rep Max. We
believe that the best way to assess this is through Velocity Based
Assessments, however not everyone has access to the kind of equipment required for this.
Another method is the 3 Rep Max assessment method. We calculate the estimated 1RM, from
the maximal weight we can perform 3 clean repetitions with excellent form with. A disadvantage
of this method, however, is that it can create high amounts of fatigue, due to it’s maximal nature.
Therefore, we recommend using this test at least 8 weeks away from competition.

3RM Assessment Protocol

1. Perform a warm up set of 5-8 repetitions using a load you estimate to be
around 40% of your estimated 1RM, then rest for around 1 minute.
2. Increase the weight on the bar by 10-20 kg, depending on how the warm up
set felt, and perform 4-6 repetitions, before resting for two minutes.
3. Increase the weight on the bar by another 10-20 kg, performing 3 Repetitions,
before resting for two minutes.
4. If you could complete this previous set, increase the weight on the bar by
another 10 kg, before performing another three repetitions. If not, reduce the
weight on the bar by 2.5 - 5 kg.
5. Continue repeating this process until you fail two continuous sets in a row,
after reducing the weight on the bar by 2.5 - 5 kg.
6. From the final weight which you were able to complete 3 clean repetitions
with excellent form at, calculate your 1RM by multiplying the final weight by
1.09. For example, 100 kg for 3 Reps x 1.09 = A predicted 1RM of 109 kg.

3RM x 1.09 = Predicted 1RM
From the predicted value, we can accurately and individually programme our sessions. For
example, if asked to work at 85% 1RM, we could multiply our estimated value of 109 kg by 0.85,
to get a target load of 92.6 kg. We can round this down to 92.5 kg, and perform reps at our
individualised target load.

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.

_
 9
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.

The exercise remains Each strength session

constant throughout finishes with a core
the program, with the superset – perform
repetitions and sets these exercises back to
varying for each back with 1-minute rest
week. between.

Your 10-Week Programme

_
 10
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.

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.

How do I know I am doing the correct technique?

First of all, take a video of yourself for visual feedback. Then, take a look at the
‘Train Like A Champion’ exercise demonstrations to compare your technique with
our expert advice.

If you need more coaching on this, you can ask our experts in the Boxing Science
Facebook Training Group

Click Here to Visit our Facebook Training Group

Contents for Strength Handbook

The plan can be flexible, as long as you don’t have too many hard or too many light days
on the trot.

If you need any advice on this, please get in touch via the Facebook Training Page.

Pages 13-16 Pages 17-20 Pages 21-24 Pages 25-28

_
11

_
 12
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.

Bar Deadlift
Trap

With hips are above the knees, but below the shoulders, take a big breath

into the stomach, pull the slack out of the bar by pulling the shoulders back.

Lift the weight by driving the hips forward and squeezing the glutes, and
drive explosively into the ground, keeping the chest up.

Single Arm Dumbbell Bench Press

With the dumbbell in a neutral position and palm facing in. Brace the core
and grip the dumbbell tightly.

Press up, keeping the dumbbell path close to the body, and rotate the
dumbbell at the top, like a punch.


Weighted Pull Ups

On a neutral grip pull up bar, slightly lift the feet forward to engage the

core, then pull the elbows into the ribcage.

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.

_
 13
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.

Landmine Push Press

Hold a kettlebell or dumbbell by your side whilst in an upright posture

Walk forwards at a steady pace, maintaining an upright posture

Arm Kettlebell Row
Single

Hinge back at the hips, with the back straight. Retract the shoulder

blade, and pull the kettlebell into the armpit.

Keep the shoulder blade back, and keep the hips and knees still while
rowing.

Single Leg Hip Thrusts

With feet on the ground and knees at 90 degrees, remove one leg
from the floor and drive the hips up.

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.

Walk forwards at a steady pace, maintaining an upright posture.

Core ISO Holds

Sit on the edge of a bench, with a partner sat on your shins, and lean back until the
upper body is roughly at 45 degrees.

Hold and create tension in the core, ensuring the spine remains neutral. Progress by
bringing the arms up above the shoulders, or adding weight.

_
 14

_
15

_
 16
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.

Trap Bar Deadlift

With hips are above the knees, but below the shoulders, take a big breath
into the stomach, pull the slack out of the bar by pulling the shoulders back.

Lift the weight by driving the hips forward and squeezing the glutes, and
drive explosively into the ground, keeping the chest up.

Landmine Split Jerk

With a barbell resting just above the shoulder, dip the hips and extend
and drive the barbell out, then land in a strong split stance.

Ensure minimal rotation and maintaining a strong posture.

Weighted Pull Ups

On a neutral grip pull up bar, slightly lift the feet forward to engage the

core, then pull the elbows into the ribcage.

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.

Ensure that the hips, knees and feet remain in line.

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.

Kneeling Lateral Med-Ball Throws

In a kneeling position, catch and return a medicine ball which a partner
throws from the side.

Focus on quick returns, maintaining posture, and tension through the

core.

_
 17
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.

Banded DB Bench Press

Perform the dumbbell bench press as normal, but with a light resistance
band looped around the hand and upper back.

The band will force you to continually accelerate through the
movement, and drive with speed.

Kettlebell Row and Rotate

Grab a kettlebell with one hand, with one hand resting on a bench in

front, and the hips backward in a hinge position.

Row the kettlebell into the armpit and rotate the upper body to achieve

a greater range, keeping the hips and knees still.

Weighted Single Leg Hip Thrusts

With a barbell resting in the crease of the hips (wrap barbell with a pad),
and knees at 90 degrees with the feet on the floor, drive up through the
heels to extend the hips.

Squeeze the glutes to ensure the hips remain level.

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

Med Ball Slams

Hold a medicine ball at the chest, before extending upwards overhead,
and coming onto the toes, but keeping the ribcage down.

Explosively slam the ball into the ground, keeping the chest up, and
using the legs to generate force and speed

_
18

_
19

_
 20
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.

Speed RDLs (From blocks)

With shoulders in front of the bar and the hips back, pull the slack out

of the bar, and the shoulders back.

Explosively drive the hips forward and drive into the ground to
accelerate the bar towards the hips.

Landmine Punch Throw

Grab a bar set up as a landmine, and distance yourself so the top is at

shoulder height.

Explosively drive through the floor and rotate, releasing and throwing
the bar with speed, with a partner catching the bar.

Speed Pull Ups

On a neutral grip pull up bar, slightly lift the feet forward to engage the
core, then pull the elbows into the ribcage.

Focus on slow eccentrics and pulling the bar down rapidly on the
concentric phase.

Dumbbell Step Ups

On one leg, drive through the heel to extend the hip and knee,
squeezing the glute and keeping hips, knees and feet in line.

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.

Focus on quick returns, maintaining posture, and tension through the

core.

Kneeling Med Ball Slams

With a partner throwing a medicine ball arm’s length above your head,
quickly return and slam the medicine ball.

Keep the core tight and maintain a strong posture, without leaning back.

_
 21
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.

Barbell Countermovement Jumps

With a barbell resting on the traps, brace the core, then quickly dip the
hips and drive out into an explosive jump.

Concentrate on absorbing the landings gently by sitting the hips back.


Speed Dumbbell Bench Press

With a neutral grip (palms facing) at the bottom of the movement,

explosively drive the dumbbells up and rotate through the movement.

Keep the core engaged, and the dumbbell path narrow.

Supine Medicine Ball Throw

Holding a medicine ball at the chest and lay on the back, explosively

throw a medicine ball towards the ceiling with a partner catching it, and
returning it.

Pause and reset, before repeating.

Cable Row and Rotate


Pull a cable into the armpit, rotating the upper back by sending the
pulling shoulder backwards and the leading shoulder forwards.

Rotate the upper back while keeping the hips and knees completely still.

Explosive Step Ups

Rapidly step up onto a box, driving the knee through, and the opposite
arm through, in a position resembling a sprinter, with the toes into the
shin, and heel behind the line of the knee.

Pause, then return to the start position.

_
 22

Standing Lateral Med Ball Throw

In a standing position, catch and return a medicine ball which a partner

throws from the side.

Focus on quick returns, maintaining posture, and tension through the
core.

Medicine Ball Punches

Stood in a boxing stance, and with a medicine ball held at the rear
shoulder, explosively rotate and drive a medicine ball towards a wall or
a partner.

Focus on full rotation, and keeping the feet on the ground. Repeat in
both stances.

_
23

_
24

_
 25
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.

Banded Kettlebell Swings


Loop a resistance band around a kettlebell and stand on the middle to
create resistance.

Perform kettlebell swings, taking the hips back and forward explosively,
whilst keeping the chest up.

Landmine Punch Throw

Grab a bar set up as a landmine, and distance yourself so the top is at

shoulder height.

Explosively drive through the floor and rotate, releasing and throwing
the bar with speed, with a partner catching the bar.

Cable Row and Rotate


Pull a cable into the armpit, rotating the upper back by sending the
pulling shoulder backwards and the leading shoulder forwards.

Rotate the upper back while keeping the hips and knees completely still.

Explosive Step Ups

Rapidly step up onto a box, driving the knee through, and the opposite
arm through, in a position resembling a sprinter, with the toes into the
shin, and heel behind the line of the knee.

Pause, then return to the start position.

Kneeling Lateral Med-Ball Throws

In a kneeling position, catch and return a medicine ball which a

partner throws from the side.

Focus on quick returns, maintaining posture, and tension through the
core.

Kneeling Med Ball Slams

With a partner throwing a medicine ball arm’s length above your head,
quickly return and slam the medicine ball.

Keep the core tight and maintain a strong posture, without leaning back.

_
 26

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.