David Haye using a sledge hammer which is a variation of weight training

Elite Boxing article

What is the main thing people remember about a boxing match? People always remember the knockouts and knockout artists like Nigel Benn. Any boxer can improve their punching power. You ask how? There are several ways:

Resistance training in the form of explosive movements such as the Olympic lifts and their derivatives will enhance performance. Exercises such as the clean, clean and jerk, split squats and such are vital for power enhancement. Now most people would say weight training makes you slow and muscle bound. Yes, if you train like a bodybuilder. Bodybuilder’s train for size, symmetry, definition and so on. Boxers lift to enhance their performance.

Exercises Repetitions Sets Rest- sets & exercises
Cleans 3-5 3-5 2-3 minutes
Clean & Press 3-5 3-5 2-3 minutes
Push Press 3-5 3-5 2-3 minutes

Research done in the old Soviet Union which was translated by Dr. Michael Yessis in 1983 says that there is definitely a synchronisation between leg, trunk and arm action which plays a major role in increasing punch power. That is the movement originates from the feet, then the trunk and finally the arm extension. Therefore, full body exercises are more effective than single muscle exercises for example squats instead of leg extensions.

Category Arm extension Trunk rotation Leg extension Total
Knockout artists 24.05 % 37.30 % 38.65 % 100 %
Speedsters 24.72 % 41.73 % 32.55 % 100 %

The above table shows that knockout artists get most of their power from leg extension. Therefore, developing leg power is essential in increasing punch power. This can be achieved by resistance training with 30 to 60 % of your 1 repetition maximum, Plyometric (shock training such as jump squat using bodyweight and the use of bands and chains at the end of bars.

All the above train the nervous system which can improve the coordination between the legs, trunk and arms. It is worth remembering that the muscles are slaves of the brain. The above exercises should best done when you are fresh. To learn the above techniques find a suitably qualified person.

Some basics in boxing to start off with -

The stance is really important, you need to have a good base like we say it’s like building a house if the foundations aren’t strong the house will fall down. To start with take a step back with the hand you use (right foot back if your right handed left foot back if your left handed) your legs should now be shoulder width apart. Make sure there is line in between your feet so the heel and the toe aren’t in line this is to help balance if your feet are in a straight line you will have no balance and won’t be able to throw a decent shot, a good way to check this is to imagine someone has a stick there needs to be enough gap to fit the stick between your feet.
Now that’s basically how your feet should be now moving to the upper part of the body you need to point your lead shoulder forward this is to reduce the target area and so you have more twist on your back hand, obviously you need to get your hands up now as anybody who’s ever watched any boxing or any boxing film its massively important to have your hands up, so first of all get your hands up by the side of your eyes make sure your elbows are tucked against your ribs it’s just as important to cover your body once you’ve been hit there you’ll realise why.

Image: Miguel Cotto lands a left hook on Joshua Clottey

The left hook – is another basic shot in boxing it is thrown again using your body, any shot we throw with power in boxing must be thrown using your body weight rather than just your arm this is called arm punching and even if the shot is landed perfectly it will have nowhere near the effect if you use your body while throwing the shot, firstly the left hand comes slightly away from your head you then twist on your left foot like with the back hand also twisting your hip and left shoulder into the shot making sure you land your shot with the knuckles, this is so that the shot is a scoring shot and also making it a more effective power shot, this is demonstrated in the picture.

The image above shows Ricky Hatton landing a right hand against Juan Lazcano.

The Backhand – is the straight right hand for orthodox boxers and the straight left hand for southpaws, the backhand is thrown the same way as the jab the only difference is that the backhand is a power shot so you need to use your body as well as your arm to throw the shot, this is done by first twisting on the ball of the same foot your throwing the shot with like you were taking a swing of a golf club this is so that you use your body to throw the shot rather than just your arm, your back hand comes straight from your head in a straight line to the opponent and then back in a straight line back into the guard position. This shot is delivered with power and is a very effective shot is delivered properly, as with any shots in boxing the better your technique is in attacking the better your defence will be for example when throwing your straight shots keep your chin tucked in against your shoulder so not giving a target for your opponent.

Video: Muhammad Ali was the master of boxing footwork

Footwork is also another massive part of boxing you have to be able to throw your shots and then move otherwise you’re just a punch bag. The easiest way to remember the correct way of moving your feet is whichever direction your going in move that leg first for example if you stepping left take your left leg first, stepping right take your right leg first, this is to make sure your not crossing your feet the same has having your feet in a straight line you won’t be able to throw a decent shot. The feet are an essential part of any martial art they get you into range to land your shots and then out of the danger area, as anyone who watches boxing will know all of the best boxers have had good footwork Muhammad Ali, Sugar ray Leonard and Floyd Mayweather.

The jab the first shot you will learn at our gym and probably the most important as any good coach will tell you. The jab is defiantly the most useful and versatile shot; it can be used to set your next shot up or to keep your opponent off balance therefore it can be used in either attack or defence. The shot starts from your guard position if you are an orthodox fighter (right handed) it is your left straight if southpaw (left handed) it is your right hand, you extend your arm in a straight line making sure you don’t lift your elbow as the shot leaves your guard, in the final couple of inch’s of the shot turn your thumb so nearly pointing to the floor as demonstrate in the diagram. As with all your shots you still need to think about defence when attacking for example when throwing your jab keep your opposite hand in your guard position and keep your chin tucked in.