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In this video you will see how a strength training session might look like when I am training one of my amateur boxers. My time with those athletes is usually very limited so I must choose exercises very wisely to get the best bang for the buck. I usually combine compound strength exercises with explosive power movements (ballistic training & plyometrics) to train for both maximal strength and velocity production at the same time. An effective strength-training approach for boxing will help you to avoid injuries and increase athleticism; whether that would be for change of direction, quickness, punching power or anything else that is specific to boxing.

The full workout as witnessed in this video:

Warm Up (Jump Rope) – 5 minutes
Jumping Quarter Squat + Medicine Ball Punch – 3 sets of 5 repetitions + 5 throws on each side
Push Press – 3 sets of 5 repetitions
Back Squat + Box Jump – 3 sets of 5 repetitions + 5 jumps
Pull Up – 3 sets of 10 repetitions
Medicine Ball Crunches + Russian Twists – 3 sets of 20 repetitions + 20 twists on each side