In addition to superior fitness levels, and lightening-fast speed, boxing success requires tremendous power output. Power - the force or energy used to do work - in and of itself, will lend a degree of robustness to any of the main boxing punches and, in turn, increase the chances of landing the fight games holy grail: the knockout punch. The generating of maximal power through any punch, will certainly tell ones opponent they mean business, and this will have a profound psychological effect in terms of fazing "the enemy".
In addition to superior fitness levels, and lightening-fast speed, boxing success requires tremendous power output. Power - the force or energy used to do work - in and of itself, will lend a degree of robustness to any of the main boxing punches and, in turn, increase the chances of landing the fight games holy grail: the knockout punch. The generating of maximal power through any punch, will certainly tell ones opponent they mean business, and this will have a profound psychological effect in terms of fazing "the enemy". Indeed, developing power will also help to enhance speed and anaerobic fitness. Speed will improve as muscles become used to pushing out heavier weights (the cornerstone of any power routine), which translates to a faster punch when the comparatively infinitesimally light, 10-14 ounce gloves are laced on.
Anaerobic fitness, the fitness system which uses carbohydrates to generate short-term, high intensity work, will improve as muscles become adept at sustaining an all-out effort, due to greater lactic-acid-handling abilities (lactic-acid is a by-product of anaerobic metabolism and will prematurely curtail a sustained effort if it cannot be processed efficiently). If the muscles, which are, after all, conduits for all movement in the boxing ring, cannot function optimally, meaning they cannot generate speed and power, and last the distance, boxing success will be severely impeded. Power, therefore, is a key ingredient in any boxing program. To develop optimal, specific, power for boxing purposes, one needs to pick the right exercises and execute them correctly.
Specific weight exercises for boxing power
Before attempting some of these movements, it is important that one is familiar with the boxers fighting stance (the conventional, or orthodox, stance):
1: Stand with the feet hip width apart.
2: Take a single, regular, striding step forward with the left foot.
3: Back foot kept at a 45-degree angle.
4: Shift weight onto the balls of the feet.
5: Distribute weight equally between the feet. Keep the knees bent.
6: Bend elbows and tuck them into the sides (to protect the vital organs).
7: As arms are brought into sides, place fists at cheekbone level, with left hand slightly out, poised to jab.
8: Keep chin down and look up. Roll shoulders forward slightly.
9: Position body partially sideways with left shoulder and hand slightly closer opponent.
1: Dumbbell uppercuts.
These movements will, as the name suggests, add power to the uppercut punch. They will also enhance strength in the bicep, shoulder and back (muscles essential to all basic boxing punches). This exercise also provides the added bonus of developing stability, as the body is momentarily thrown off balance during the execution of the movement. It then follows that the leg muscles responsible for uppercut power will strengthen also.
Execution:
1: Begin by standing in fighting stance while holding a one-five kg (depending on how strong you are) dumbbell in the hand of the uppercutting arm - begin with left arm.
2: Adopt the uppercut stance (basically fighting stance with elbows dipped toward the hip).
3: Execute uppercut, with weight.
4: Complete three sets of 10-15 repetitions, with one minute rest between sets.
5: Upon completing set with left arm, switch to right arm. Do not turn to south paw stance if the conventional stance is natural for you, and vice versa.
2: Straight punching.
Straight punching with dumbbells will develop power in both the straight right, and left jab, punches (or straight left and right jab if one is a southpaw). In effect, this will build strength (the ability of the body to withstand a sustained workload) and power in the shoulders primarily, while secondarily stressing the arms and chest.
Execution:
1: Stand with arms at sides holding two-five kg dumbbells.
2: Bring arms up, so palms of hands are facing sides of face.
3: Push arms out in a punching motion (one arm at a time).
4: Complete three sets of ten-15 repetitions, with one minute rest between sets.
3: Bench presses.
Often referred to as the king of upper-body exercises, the bench press will develop overall power through the shoulders, chest, arms and neck - all muscles crucial for boxing success, and which replicate the pushing motion of the cross and jab punch?s.
Execution:
1: Lie on bench and grasp bar.
2: Release from rack and lower, while controlling weight (enough weight to complete the desired number of repetitions) on the descent
3: Power weight up, and complete second repetition.
4: Complete three sets of ten repetitions, with one minute rest between sets
The idea, when aiming to develop power through the bench-press, is to bring the weight down slowly and power it up with maximal speed. However, common sense should be applied, and good technique must be maintained at all times to avoid shoulder injury.
4: Shoulder presses.
Shoulder presses will enhance punching power, as this region predominates during all punches. Shoulder strength is crucial for, not only firing off punches, but keeping ones guard up at all times - indeed, weak shoulders could spell disaster for any boxer who cannot help but let his guard down, due to a weakness in this area.
1: Sit on the a supported bench with dumbbells (enough weight to complete desired number of repetitions) held in front.
2: Bring dumbbells up to shoulder height.
3: Press dumbbells until they touch at the top.
4: Bring dumbbell back to beginning of movement.
5: Complete three sets of ten repetitions, with one minute rest between sets.
5: One-arm lateral pullbacks.
1: Assume fighting stance position in front of lateral pull-down machine.
2: Begin with jab, by grabbing one-arm, or rope, pulley attachment (with enough weight to complete the desired number of repetitions) with left arm.
3: Extend arm, then pull back with maximal force.
4: Do the same with opposite arm replicating a right cross motion.
5: Complete three sets of ten-15 repetitions, with one minute rest between sets.
6: Depth jumps with dumbbells.
Given much of the power of any punch, not to mention footwork (which plays an important role in landing these punches), requires explosive power through the legs, it is pertinent to focus on leg exercises emphasising power - plyometrics are among the best at doing this.
Execution:
1: Stand on a box, bench or sturdy chair approximately 30-40cm high, grasping one to five kg dumbbells.
2. Step off the bench (don't jump off) and as soon as you land explode vertically, as high as you can.
3. Try to minimize ground contact time (don't sink down into a deep squat before jumping up)
4: Complete three sets of 12-15 repetitions, with one minute rest in between.
7: Single leg hops with dumbbells.
Another plyometric movement, single leg hops, will assist with the development of both leg power and balance. Balance in boxing is crucial, as one cannot properly execute a perfectly timed punch if the body is not stable. Often, when one is hit, and consequently thrown off balance, their ability to recover sufficiently before their opponent is on them suffers. With single leg hops, the ability to throw punches from this vulnerable position will be improved as the body becomes adept at stabilizing in a split second.
1: Bend knee slightly while standing on one leg, whilst holding two-kg dumbbells.
2 Staying on the same foot try to gain as much height and distance as possible with each hop. Keep ground contact time as short as possible.
3. Complete three sets of 15 repetitions, with one minute rest between sets, and repeat with opposite leg
Note: with all exercises, weight should not exceed the suggested limit, until movement is mastered. With an improvement in technique, will come an improvement in strength - a heavier weight can then be used. Also, it needs to be reiterated that these exercises are not for beginners and should not be attempted by anyone with less than six-months training experience.
Summary of routine.
warm-up:
2. Straight punching with two-five kg dumbbells: three sets of ten-15 repetitions.
3: Bench presses: three sets of ten repetitions
4: Shoulder presses: three sets of ten repetitions.
5: One-arm lateral pullbacks: three sets of ten-15 repetitions.
6: Depth jumps with one-five-kg dumbbells: three sets of 12-15 repetitions.
As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own training progress, and that of the many ...
Fitness and Nutrition 
Anaerobic fitness, the fitness system which uses carbohydrates to generate short-term, high intensity work, will improve as muscles become adept at sustaining an all-out effort, due to greater lactic-acid-handling abilities (lactic-acid is a by-product of anaerobic metabolism and will prematurely curtail a sustained effort if it cannot be processed efficiently). If the muscles, which are, after all, conduits for all movement in the boxing ring, cannot function optimally, meaning they cannot generate speed and power, and last the distance, boxing success will be severely impeded. Power, therefore, is a key ingredient in any boxing program. To develop optimal, specific, power for boxing purposes, one needs to pick the right exercises and execute them correctly. 
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