Boxing and endurance final workout, Power
In the last of my series of boxing strength and endurance workouts we will focus on building power. This workout is shorter in exercises but you will be lifting heavier weights, doing lower reps and an extra set. The Olympics are underway and I have some boxing on my DVR that I haven’t had a chance to watch (don’t you love technology? So easy to see things you normally wouldn’t have a chance to see live because of everyday life’s busy schedule). So far I’ve watched some tennis matches and the men opened 1-3, not good. It’s been quite a while since our boxing team stood out so let’s take a look at who the “experts” are saying has the best shot at bringing home a medal.
2016 USA Boxing medal hopefuls
This years team is the smallest the USA has sent since 1908. Another disappointing sign of the decline in boxing over the years. Of the six men the USA are sending, none seem to be locks for Gold but Bantam weight Shakur Stevenson appears to be the strongest shot. He is currently 23-0 against international opponents. While he looks like the sole chance at a medal for the USA men’s boxing team, the US is also sending two women, where two of three weight classes are qualified. Claressa Shields is heavily favored to repeat as Olympic champion in the middleweight division, and lightweight Mikaela Mayer be looking to break through in her Olympic debut.
Boxing strength and endurance workout 3, power
As I mentioned before, this is the last of my series of boxing strength and endurance focusing on power. You will be doing 4 sets of each exercise at 8 reps each. We are going to use a tempo of 4-0-1-0, lowering 4 seconds and raising in 1, with no stop at the bottom or top. You should be starting with 70% of the max you can lift 8 times at this tempo, 4th set should be 100% max effort. For the non-weight exercises, make sure you know how high you can jump comfortably to avoid injury. If you can’t do 8 in-out pushups, do as close to 8 eight you can. If 8 is easy, go until you are 2 from failure. Rest periods should be 45 seconds or less between all exercises.