Q/A: Tips For Increasing Strength & Power.

Rob,
I am a boxer,i box 4 times a week and have done for 7 years,i dont have a strength coach at the moment yet i see everyone using strength training so was wondering what i could do twice a week to help my power/strength

I have sandbag,kettlebells,Dumbbells and Barbells could you help me set up a template please? i dont have a clue about this stuff…

Any help would be great

Cookie

Cookie, if you aren’t strong, first build some base strength, that lays the foundation for speed and power to built from.

What is your training age? meaning do you have any strength training experience?

A basic intro would be to perform body weight movements at first if you have a low training age.

1 day bodyweight squats, chin ups, lying supine hip extensions, side planks.

2nd day Push ups, pull ups , lunges, barbell roll outs.

Use higher rep ranges from 12-15, sets each in a circuit fashion or super setting.

After 2-3 w2eeks of that you can start to load with barbells, kettle bells, sand bags.

With the training tools you have you can perform on day 1.

Max effort front squat. work up to a five rep max.

– kettle bell swings 6-8 reps 2-3 sets

– Loaded chin up. 6-8 reps. 2-3 sets

– Barbell land mines.

Day 2

Close grip barbell press, work up to a five rep max.

– Barbell Bent over rows 8-10 reps 2-3 sets.

– Split squat, 6-8 reps, 2-3 sets

Perform row, rest 30-45 sec, perform split squat rest 30-45 sec repeat.

– Hanging leg raise or barbell roll outs, 15-20 reps 1min rest 2-3 sets.

These are some ideas, I have no idea of your lifestyle, stressors, available time, other commitments, training age/exp, so its hard to give you what you truly need with out assessing you and performing a needs analysis.

But, the above guidelines will get you strong and build a base level of strength to build speed/power from.

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