7 Different Types Of Strength (And Why You Should Train Them As A Boxer)

Life for a boxer is a little bit more complicated than a Jedi since in real life your body can exert various types of strength. Knowing exactly which they are and how to develop them will help you reach your boxing goals more easily and efficiently.

Any training program that is designed for this purpose is based on a complex process of assessing various factors that play an important role in achieving your goal.

With all these in mind, let’s have a look at 7 types of body strength a boxer needs to have and why, as well as a short analysis of the working out program that will help you obtain a force of your own!


1-Agile Strength

What Is Agility?

Agility is the combination of various abilities such as balance, strength, flexibility and coordination.

To understand the non-agile body, ask yourself how your body feels after your vacation lying on the beach or on the sofa for a month.

When you are agile and flexible, you can move large or small loads with ease and this is achieved by a combination of stability and power exercises.

Agility offers more power and resistance and makes you faster. It also prevents injuries to the joints, tendons and muscles.

For all these reasons, your training starts from the time you get up. You must have healthy habits all day to achieve your goal much more effectively.


Agility Training Routine

Start off by setting your alarm 10 minutes earlier than usual.  Dedicate these 10 minutes to perform simple stretches for the torso.

Within a few days, you will notice how your body is more flexible and moves more easily.

If you are looking to be really agile, you need to do some simple training for at least one hour a day to work on your mobility.


The best way to start is to train on alternate days, one day on your mobility and core, and another day on the force. As soon as you feel comfortable, you can combine both on the same day.

Force exercise should be performed for your entire body, covering as many muscle groups as possible. Avoid using machines where the workout is in the sitting position, it is important!

I would suggest a simple routine to start with,and then you can increase repetitions when you feel comfortable.

Spend 30 seconds for each exercise, resting another 30 seconds between reps.

Here are some exercises we recommend:

1- Push-ups

2- Lunges

3- Jumping-Jacks

4- Squats

5- Abdominals

Almost all athletes and sports-persons get benefit from these types of agility exercises to improve coordination, swiftness and energy.

A goalkeeper is a good example of agility, requiring great mental and physical force. He or she has to throw himself/herself from one side to the other, jump vertically to catch the ball or twist in an unlikely position to stop the ball.


Why Is Agility Important For Boxers?

Agility is essential for boxing since it is all about controlling your body as well as developing strong legs and a very good core.

Agility will also help a boxer to have strong abs and powerful calves.

An agility program that is designed specifically for Boxers will help them develop all the right muscles with the right moves.


2-Strength Endurance

What Is Strength Endurance?

Strength endurance is to be able to sustain a force at a constant level throughout an activity as well as sport.

Training resistance strength means that you perform many repetitions with 30% of your 1RM.

What is also important is that the period of stress on the muscles lasts between 45 and 60 seconds when you make more than 25 repetitions.

Did you know that boxers need to train a great deal in strength endurance?


Training Routine For Strength Endurance:

In this case, different forms of training are required, depending on the levels of the tension of the sport.

In the sports in which explosive force and great resistance is required, it is recommended to perform 3-4 series of the 1RM

For the resistance to the rapid force, it is recommended to do 3-5 series of 8-20 repetitions at the maximum speed and with 30-70% of the 1RM, using recoveries of 60″-90″.

For some sports with low levels of endurance, it is suggested to perform 5 sets of 20 or more repetitions at 30-40% with slower running rhythms and shorter pauses (30″-60″.)

Actually, you may be surprised to see a number of sportspeople who need to develop a strong strength endurance.

To name a few of those sports:

Ice Hockey




Martial Arts






Why Is Strength Endurance Important For Boxers?

Did you know that Boxing ranks first as a demanding sport for strength endurance?

When a boxer goes into a ring, he should be at an excellent level of fitness and also have the stamina to stand up to real physical abuse for all the rounds.

Boxers need the agility in order to avoid blows on the body as well as the head.


3-Explosive Strength

What Is Explosive Strength?

The explosive force is defined as the greatest muscular tension per unit of time. Actually, it is the ability of the neuromuscular system to produce high degrees of strength in the shortest possible time.

You must have heard of Plyometrics which includes explosive power training exercises. It is sometimes called “jump training”.

The common use of Plyometrics is to train players of various sports that require explosive movements like jumping as in basketball.


Training Routine For Explosive Strength

You should be aware that before starting explosive strength training, you must carry out a series of tests.

This is needed to check the muscle adaptation levels and possible muscle imbalances in order to avoid any injuries.

This type of training is characterized by a low number of repetitions accompanied by a load close to the maximum (around the 1RM) with extended rest periods.

Here is a list of exercises you can do at home:

  • Deep jumps
  • High Jumps
  • Squat with jump
  • Bulgarian jump squat
  • Front box jump
  • Lateral box jump

Keep in mind that the explosive strength is necessary for all kinds of sports like basketball, volleyball and football. For athletes, it is equally essential if they are sprinters as well as for high and long jumps.

Why Is Explosive Strength Important For Boxers?

Boxing ranks high up in the list of sports which require explosive strength. In the case of a boxer, what he or she wants is to hit as hard as possible and has a short time to do so.

For this reason, boxers need to train hard to achieve their maximum explosive strength.

For sports where you need to make the maximum effort in a short space of time, type IIb fibers should be the goal.

This will make you feel strong and above all, you can get the results very quickly and explosively.


4-Maximum Strength

What Is Maximum Strength?    

Your maximum power represents the greatest possible force with which the muscles can still function.

Basically, this means a repetition at maximum (1RM) in any exercise. For example, athletes need high maximum power. For all athletes, the 1RM may vary in any exercise.

For some, a Pushup or a Pull up could be 1RM, while for others, many repetitions can be performed in a row. Therefore, the maximum force always depends on the condition of an individual.

Training Routine For Maximum Strength

It is important to follow a series of guidelines when we want to perform a maximum endurance training in order to get the most out of each training and achieve the objectives:

  • Relatively heavy loads must be greater than 85% of a maximum repetition.
  • Few repetitions (1-5 repetitions.)
  • Few exercises.
  • Breaks in between very long series to allow muscle recovery.

This type of training should be done at the beginning of the program since you will have less tired muscles. You should also allow a rest period of 36 to 48 hours afterward for full recovery.

Why Is Maximum Strength Important for Boxers?

It is well known that maximum strength is a key component for a successful boxer. The best method to develop optimum force is weight training, however, within the boxing community, weight training is not widely accepted.

This is usually due to the erroneous belief that weight training reduces speed and results in an increase in body weight.

However, studies show that if the training is handled well, strength training can increase strength and speed with little effect on body weight.


5-Relative Strength

What is Relative Strength?

Relative strength is the ratio of the total weight lifted and your body weight.

That is, how much capacity your body has to efficiently acquire the amount of fibers for each gram of your body weight in order to generate the total force to move the load in question.

In order to understand the relative strength better, let me give you an example:

An ant weighs approximately 3 mg while an African elephant weighs approximately 6000 kilograms. The ant on average lifts 40 times its body weight while the stronger elephant lifts 3 times its body weight. Which of the two is stronger?

Training Routine For Increasing Your Relative Strength

Basically, there are two strategies:

  • Decreasing your body weight (without reducing absolute strength)
  • Increasing your absolute power (without increasing your body weight)

In the first strategy, your goal should be to reduce the level of fat with the least possible loss of muscle, which will give you a lower body weight while maintaining your lean mass (the lean mass of your body is everything that is not fat).

To successfully follow the second strategy, you have to resort to strength training.

The best way to achieve this is to train with high weights (80% or more of our 1RM) and low repetition of 3 to 6.

For whom Is The Development Of Relative Force Useful?

  • Athletes – Activities that are based on body weight such as weightlifting and combat sports, Judo, boxing, Karate, etc.
  • Sportsmen- Activities that lift or move the whole body as in Gymnastics, Hiking, Jumping and
  • Team Sports – Volleyball, Football, Handball, etc.

Why Is Relative Force Important For Boxers?

Relative strength plays an important role for boxers.

Boxers need to control their weight because of an increase in their body weight is problematic as they need to be in the lowest possible weight category to increase their advantage over their competitors.

So, an increase in body weight would make them rise in the category and thus reduce the level of physical advantage they could have.


6-Speed Strength

What is Speed Strength?

This kind of force is all about being able to move the entire body or any part of your body (legs, arms, etc.) and also any kind of object, as fast as possible, with maximum speed. Runners, for instance, have a great deal of speed and also maximum force.

Training Routine For Speed Strength

To develop this type of force, you must work with loads between 65% and 85%. The greater the load, the more the power of the maximum force will be.

Why Is It Important For Boxers?

We can say with certainty that all the different types of strength talked about in this article are very much needed for boxers but speed strength is of utmost importance in boxing.

A boxer can be very fast entering and slow coming out which will make him quick to hit and slow to defend.

The speed is associated with the power, and so it must be trained.


7-Starting Strength

What Is The Starting Strength?

The starting force is applied to move any load in motion from a stationary position. A dynamometer is commonly used to measure this force.

Moving any external object begins with a brief isometric contraction of the muscle. One of the best ways to develop initial strength is by teaching the body to use not only its primary muscles but also the secondary ones to support the lifting process.

Training Routine For Starting Strength

For any beginner, intermediate or even advanced person wanting to gain starting strength, the workouts should be fast as well as intense.

You have to train your entire body instead of training individual parts of the body.

This can be your starting point, increasing it gradually as you get comfortable with it.

Squat – 3 sets of 5 repetitions

Press – 3 sets of 5 repetitions

Deadlift – 1 set of 5 repetitions


Is Starting Strength Important For Boxers?

A boxer would not get very far in the ring without a starting strength. A jab or a hook gets started from an almost stationary position and the boxer has milliseconds to execute it.

Therefore, starting strength must be in your training program. It will increase the muscle capability as well as connective tissues to boost the force of each punch.



All in all, you can see that developing those specific strengths that are important for boxers is one of the most important steps you need to take in order to enjoy better results.

Of course, the effectiveness of the program you will choose to do together with how well and consistently you will follow it is going to be your guide to success.

About the Author

Tom Garland
Tom Garland is a multi-layered fighter with 9 years of experience as a professional boxer. His passion and love for combat sports doesn’t end to boxing, but it expands into Muay Thai and MMA as well. He created extremestrikers.com where he helps people get closer to combat sports.

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