Is this the BEST gym split for boxers?

Summary

This video outlines a full-body strength and conditioning split designed for boxers. The program focuses on improving mobility, power, strength, and conditioning without causing excessive fatigue. The structure includes two full-body workout days that combine plyometrics, strength training, ballistic exercises, and injury prevention. It emphasizes balanced lower and upper body work, with a focus on core stability and muscle robustness for key areas like the neck, shoulders, and wrists. The approach allows for flexibility based on individual goals and training phases, ensuring optimal performance both in and out of camp.

Takeaways

• 😀 Full body splits are optimal for boxers as they allow for the development of multiple physical qualities without overloading specific muscle groups.
• 😀 A full body split minimizes fatigue, preventing overtraining and ensuring that strength and conditioning work doesn't interfere with boxing sessions.
• 😀 Mobility exercises should be prioritized at the start of every session, focusing on the thoracic spine, hips, and shoulders to improve punching form and prevent injury.
• 😀 The velocity block, including jumps and plyometrics, is designed to improve speed, power, and reactivity, with variations in intensity depending on the training phase.
• 😀 The first strength block of the day should focus on knee-dominant lower body exercises (e.g., squats, lunges) paired with ballistic exercises to enhance power transfer between the lower and upper body.
• 😀 Rotational ballistic exercises, such as med ball slams, complement lower body strength training and help improve the boxer’s ability to generate force while moving.
• 😀 The second strength block involves a horizontal push-pull routine, targeting chest, shoulders, and back, which helps improve overall upper body strength and posture for boxing.
• 😀 For accessory work, emphasize core strength, particularly through loaded rotational movements, to develop a strong connection between the upper and lower body.
• 😀 Injury prevention is key in boxing, so strength training should focus on common injury-prone areas like the neck, shoulders, elbows, hands, wrists, and ankles.
• 😀 Conditioning, such as sprint intervals or HIIT, should be done after strength training to maintain energy efficiency without compromising performance.

Q & A

Why does the coach prefer using a full-body split for boxers rather than a push-pull-legs or body part-specific split?

The coach prefers a full-body split because it helps develop multiple qualities like speed, power, strength, and hypertrophy without overloading specific body parts. This method also reduces the risk of extra fatigue that could interfere with boxing sessions.

What is the main benefit of starting each session with mobility work?

The main benefit of starting with mobility work is that it prepares the body by opening up areas necessary for boxing, such as the shoulders, thoracic spine, hips, and lower back. It also helps to prevent injury and improve movement quality.

What is the purpose of the velocity block in the training program?

The velocity block is designed to develop power, speed, and reactivity through maximal effort jumps and plyometric exercises. This prepares the central nervous system for the rest of the workout and enhances athletic performance.

How does pairing strength exercises with ballistic exercises benefit a boxer?

Pairing strength exercises with ballistic exercises allows boxers to develop both lower body strength and power simultaneously. The ballistic movements, such as medicine ball throws, improve speed and force transfer between the lower and upper body.

Why does the coach use knee-dominant exercises on Day 1 of the full-body split?

Knee-dominant exercises like squats and lunges target the anterior portion of the legs, particularly the quads. This helps develop strong legs, which are essential for powerful punching and injury prevention, especially around the knees and hips.

What type of core exercises are included in the Day 1 session and why?

On Day 1, the core exercises are focused on rotational strength. This complements the rotational ballistic exercises from earlier in the session and helps strengthen the connection between the upper and lower body, which is crucial for punching power and spinal health.

Why does the coach avoid excessive unilateral lower body exercises for boxers?

The coach avoids excessive unilateral lower body exercises to prevent boxers from experiencing excessive soreness. The focus is on strength with low volume, and unilateral exercises may add too much volume, which can interfere with recovery and training performance.

What changes occur in the training split for Day 2 compared to Day 1?

On Day 2, the exercises are adjusted to target different movement patterns. For example, the velocity block includes lateral jumps instead of vertical or horizontal jumps, and the strength block shifts to a hip-dominant exercise like RDLs or trap bar deadlifts to target the posterior chain.

Why is lateral movement included in the velocity block on Day 2?

Lateral movement is included because boxing involves frequent changes in direction and agility. By training lateral jumps, boxers improve their ability to move in different directions, which is essential for boxing footwork and evasive maneuvers.

How does the second strength block on Day 2 differ from Day 1's second strength block?

On Day 2, the second strength block focuses on vertical pushing and pulling exercises, such as pull-ups and shoulder presses, whereas Day 1 focuses on horizontal pushing and pulling. This variation ensures that both upper body movement patterns are trained.

What are the most commonly injured areas in boxing, and how does the training program address them?

The most commonly injured areas in boxing are the neck, shoulders, elbows, hands, wrists, and ankles. The training program addresses these by incorporating targeted exercises in the accessory and robustness section, such as wrist training, neck exercises, and ankle strengthening.