Boxer-specific training on the Total Gym:
I think we can all agree that professional boxers are in great shape. If you aren’t so sure, put on some gloves and hop in a ring for 3 minutes while someone throws punches at your head and then get back to me.
Now before you all go out and buy a mouthpiece and gloves, it’s important to understand that the majority of you reading this are not professional athletes preparing for your next bout. Most of us commute to the office every day, work at desks, have weekly meetings, etc. While we can certainly do some boxing-specific training in our routine, we must keep the big picture in mind and train for our health & fitness first.
Primary goals with exercise should be:
- Injury prevention: Do no harm. Rule #1 always.
- Mobile and stable: Move well, then move often.
- Reach our goals:
- Personal – weight-loss, strength gains, upcoming event (wedding), etc.
- Skill-specific – Here’s where we incorporate the “fun stuff” specific to the sport.
If boxing-specific training interests you and it aligns with your goals, let’s go through a fun yet challenging Total Gym boxing workout. There will be movements to help “injury-proof” the shoulders, improve rotational power and stability, and increase overall strength. Incorporating some jump rope training into the mix is a great way to target boxing-specific muscles. Forearms, shoulders, and learning to bounce lightly and quickly off the balls of the feet are all imperative for boxing.
Before getting into the workout, let’s answer the important question, “why”? Meaning, why are we doing the exercises listed? Do the movements help increase your strength? Do they help prevent injury? Do they get you closer to your goals? As long as they do then you’re good to go.
Side note – If you’re interested in actually strapping on some gloves and learning the art of boxing, reach out to a local boxing club in your area. Improper form and technique could lead to injuries so it’s always best to learn from a qualified professional.
The workout
Treat these as two 4-movements circuits. For the ‘A’ group, you’ll complete the first movement, then move on to the second movement, then the third, etc. Once you complete all four exercises, go back and complete the first movement to begin set #2.
Complete 2 sets to start and as you get more experienced, you can work up to 3-4 sets of each circuit. Time yourself every time you complete the circuit so you can challenge yourself and track your progress.
Equipment needs:
- 1. Total Gym
- 2. Jump Rope
A1. Bilateral scarecrows – 10 reps
Why? Improves overall shoulder health and rotator cuff strength.
A2. Rotations – 10 reps/side
Why? Improves rotary power and core stability & strength.
A3. Reverse lunge w/plate hold – 8 reps/leg
Why? Strengthens legs and improves your shoulder endurance.
A4. Jump Rope – 2 minutes
Why? Improve timing & coordination as well as strengthening the wrists, forearms, and calves.
B1. Unilateral diagonal reach – 10 reps/side
Why? Improve shoulder health, namely cuff and deltoid muscles.
B2. Seated 1-arm chest press – 10 reps/side
Why? Improves rotary stability as well as chest, triceps, and shoulder strength.
B3. Supine leg lifts – 10 reps
Why? Strengthen core and grip.
B4. Jump Rope – 2 minutes
Why? Improve timing & coordination as well as strengthening the wrists, forearms, and calves.
Doug Balzarini, CSCS, MMA-CC, is a trainer, coach, presenter, and the founder of DB Strength. He is the co-owner of a fitness facility outside of Boston called,
“Iron Village Strength & Conditioning”. He was the head strength and conditioning coach for the Alliance Training Center where he worked with many top professional MMA athletes. Visit www.DBStrength.com or www.IronVillageSC.com for more information.
