The Impact of Strength Training on Boxing

Cross training, or incorporating various fitness modalities into your regimen, can benefit your body, mind, and schedule. But can different types of training have a positive impact on each other?

The latest research from Brazil, published in the Journal of Strength and Conditioning Research, shows promise that just one week of strength training can affect performance in the boxing ring. Here's why you should consider adding both exercises to your routine.

About the study

Eight competitive boxers from the Brazilian team completed three training sessions over the course of a week. Exercises included a jump squat, half squat, and bench press. His punch power output was assessed during the pre and post training intervention.

The researchers noticed a significant increase in power for both the jump and half squats over the course of the week. The training also had a significant impact on the impact of the blows.

While previous studies have highlighted the benefits of boxing on cardiovascular health, this study is the first to specifically examine the potential for a mutually beneficial relationship between two highly recommended training modalities.

Boxing and strength training: a perfect combination

A quick look at social media reveals that more and more women are participating in lower body strength training. In fact, the hashtag #glutes is connected to 6.9 million posts and #glutesworkout to more than half a million posts on Instagram.

Spending a lot of time training the largest and most powerful muscles in the lower body is a solid fitness strategy with evolutionary roots. For example, the crouched position is where humans used to spend most of their time. If you're already working your lower body in the gym, experts say boxing is a natural addition.

"Boxing and strength training go hand in hand because certain types of strength training exercises can really help improve boxing skills and overall form," says Amber Trejo, MS, CPT and boxing coach. "It is not just an arms workout as most people think; it is mainly the legs, the back, the trunk and the shoulders that are used to generate strength and speed."

While strength training, in general, can lead to improvements in the ring, it is important to emphasize that the Brazilian study mentioned above focused on the impact of optimal force load (OPL) training on hitting force. Given the focus of weightlifting, it may be the best option on a schedule that includes boxing.

"In the box, you have to be fast, but your punches have to be powerful," says Trejo. "This is where strength training comes in. Exercises like the deadlift, kettlebell swings, and push-ups can help strengthen your grip, shoulders, lats, and hip thrust, leading to a stronger blow. "

These specific movements also help strengthen your lower core, he adds. It is important to have this not only in the boxing ring, but also so that you can move better in your daily life and avoid injuries.

Benefits of boxing for women

A 135-pound woman can expect to burn 350 to 800 calories during a 1-hour boxing session. In comparison, a spin class would result in a burn of 225 to 900 calories, depending on the effort.

Both boxing and spinning classes can fit into your cross-training regimen. But boxing, in particular, has benefits for women that extend far beyond the boxing ring and into other facets of life.

"Boxing helps strengthen our cardiovascular system, but women must incorporate boxing into their exercise regimen for two other important reasons," says Trejo. "One is self-defense. It's always a good idea to know how to protect yourself. The second reason is that boxing creates a confidence that you can't get anywhere else. Life."

Getting Started

Just as it is not advisable to take a yoga class with an uncertified instructor, it is equally important to do boxing training under the tutelage of a real boxer.

While it may be tempting to start boxing at a local gym, learning the basics from a professional is crucial to preventing injury and maximizing the benefits of fitness. Trejo encourages beginners to get comfortable with discomfort and to wear gloves.

"Be open-minded when trying boxing," he says. "You will feel intimidated and uncomfortable at first, but keep going. You will start to feel more comfortable and confident in boxing after a few sessions as you learn the terminology and form."

Enjoy Watching This Video About Strength

Source: fightTIPS

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