Best Powerful Boxing Exercises

Most people have an image of a boxer as big and powerful and, while size and strength do contribute to punch power, there is much more to boxing than how you look. For instance, both strength training and technical training increase your potential punch power. We take a look at how fighters of any shape and size can perform the most powerful boxing exercises.

Individuals who are interested in learning how to box should be aware of the different exercises that they can do. By staggering their routine into a 10 minute warm up, 30 minute main work out, and 10 minute cool down, they can get the most out of each training session.


This high-octane cardio workout will not only burn loads of calories and fat, it will also enhance your overall conditioning and endurance levels for greater athletic performance in the gym. So take a break from your typical cardio routine and push yourself to the limit with this full throttle, total body workout. See if you’ve got what it takes to go all 10 rounds with just 45-seconds rest between each round.

Here is a run down of the main cardio workouts carried out by boxers.

Early Morning Roadwork

Roadwork is typically done upon rising on an empty stomach. Ideally run 3-5 miles. Although when Rocky Marciano read that Joe Louis ran 5 miles, he started running 10. I’ll leave this up to you.

Do this 5 days a week, and feel free to shadow box as you jog. It’ll get you used to throwing punches as you move your feet.


Like you will have seen on films such as Rocky, boxers love to sprint! Sprinting is perfect for a high intensity work out that will aid boxers hitting the right weight. Sprinting also releases HGH, a growth hormone, that is essential to sportsmen. Not only does this help them to lose weight, but it also allows them to release more HGH, or human growth hormone, into their system. Aspiring fighters should incorporate some cardio into their daily exercises.

Sprint runs and skipping exercises are both ideal choices and should not cause any  damage to a fighters knees. With just a few exercises a week, you will see the differences immediately and you will certainly get the blood flowing quickly.sprinter

Jumping Rope

Jumping ropes and boxing go hand in hand and are one of the most effective ways to get fit and prepare to fight.  Jump rope exercises are can be done as part of your warm up exercise or can be done as extra exercise during the week. They are easy to fit in at any time.

These are simple jump rope steps that can be done during your warm up sessions

  • Stand on your toes and bend your knees slightly.
  • Hop up and down over the rope, using your ankles to produce the movement.
  • Alternate hops to the right and left.
  • Hop with your right foot forward and to your left, and your left foot backward and to the right. Alternate with left foot forward.

Weight Training

1. Deadlift

When training you will need good lower body strength in order to deliver strong punches using the torque from the hips and the twist of the feet from the calves. This means that your legs are equally as important as your upper body and deadlifts are ideal to get you into tip top shape.

A deadlift is generally performed with a barbell or a kettle bell. Dumb bells are not suitable for doing dead lifts.You need to start a deadlift by putting your feet shoulder width apart and parallel, keeping the upper body as straight as possible with the chest out and the weights in front of you.

Now bend the knees at a 45 – 90 degree angle as you lower your body and stretch out your arms to grab hold of the weight, with your arms straight throughout extend the legs as you straighten your body while lifting the weight off the ground. Now all you have to do us bend your knees again as you lower the weight back down to your knees or slightly lower.

2. Bench Press

One classic strength workout carried out by fighters is bench presses. The regular barbell bench press is a compound exercise — meaning it works multiple muscle groups at a time and targets your chest, shoulders and triceps muscles. Bench presses are great for increasing the power of your punches and will also build your core strength. Go on, give us fifty.

3. Squats

When it comes to weight training for boxing, no other single exercise has made as much of a noticeable difference in my boxing as regular and serious squats.  It’s not so much the squats as it is the leg strength.squatting

4. Bicep Curls

  • Stand up straight with a dumbbell in each hand at arm’s length. Make sure your elbows stay close to your body and rotate the palms of your hands until they are facing forward
  • Keep the upper arms stationary, then exhale and curl the weights at the same time as you contract your biceps.
  • Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for 2 seconds as you squeeze your biceps.
  • Now it is time to inhale and begin to lower the dumbbells slowly until you are back to the starting position.
  • Repeat for the desired amount of repetitions.

5. Shoulder Press

Shoulder strength is a vital part of a fighter’s success when competing in boxing. If you work on your shoulder strength you can develop fast-twitch muscle fibers for increased reflex response and at the same time you will stay flexible and encourage a wide range of motion for all rotational planes of the shoulder joint.

Shadow boxing

Some people laugh at the idea of shadow boxing, seeing it as vein ineffective, but true boxers will understand the importance of shadow boxing. Shadow boxing is a great exercise for taking things at your own pace and allows fighters to practice whatever they need to at whatever pace is desirable.

Shadow boxing is when a fighter moves around by himself or herself to throw punches at the air. Shadowboxing is a regular exercise for boxers to develop fighting techniques and to condition their muscles.

Shadow boxing is also a great way to gear up mentally, imagining that you are fighting your opponent and overcoming where you see your weaknesses are.Shadow boxing can help you develop many of the core techniques that you will require in boxing, both in sparring and competing.

This exercise can be made to be as challenging as a fighter wants since combinations can range anywhere from having four to twenty different moves.

Heavy bag

If you are looking to increase the power in your punch then heavy bag training is an ideal way to do so. Whilst muscle power is an essential part of boxing it is not the be all and end all, as if that were the case lots of body builders would be boxers or weightlifters could turn their hand to boxing.

What the heavy bag does is to train the fighter to think about how their body weight (whether big or small) and how their weight will give a punch momentum. A three minute work out on the punch bag with one minute breaks will do just the job to help you out with your punches.


Doing cardio, shadow boxing, and hitting the heavy bag will all build up an individual’s physical abilities while also helping them to become more reflexive and a faster tactician. As noted, to assert authority in the boxing ring, a tremendous knockout punch is a valuable prerequisite.

To develop punching power, a program centered on weight movements, with a view to establishing explosiveness, is one of the most effective ways to do this.