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In this article, we will introduce how to design and perform different types of circuit training to improve boxing performance.

Quick facts

Circuit training can be a great time-efficient way to develop a boxer’s fitness.

Different circuit types, volumes and intensities can improve a range of physical characteristics

Some key movement considerations must be made when designing circuit training for boxing.

Why circuit training for boxing?

Circuit training can be an extremely effective way to target a range of physical characteristics within a short timeframe. Circuits can be used to develop aerobic fitness, anaerobic capacity, strength/speed endurance and ability to maintain movement under fatigue. 

We may use circuits to

  • Add extra conditioning to the end of boxing sessions
  • Re-introduce athletes to training to gradually build training load, if they have had some time off
  • Train an athlete that is heavy (15-20% above competition body mass)
  • Save time and target multiple adaptations
  • Train an injured athlete

Although we prioritise highintensity interval running training to develop a boxer’s fitness, we still use circuits for training variation. This reduces the physical monotony that can occur when an athlete has high training loads.

We also do a range of circuits to help incorporate the different types of S&C training into a boxer’s preparation….

Strength Circuits

Strength based circuits are great for group settings, when we have limited time or re-introducing an athlete to training. We’ll typically keep the exercises basic, and the volumes/intensities moderate, to avoid making athletes excessively sore, and to keep movement quality high. 

We’ll generally use exercises such as Goblet Squats, Kettlebell Swings, TRX Rows and Press Ups, to avoid placing athletes under too much mechanical load when they first come back to training in the first 1-2 weeks of camp. 

Strength based circuits may get athletes up to around 75% max heart rate, which makes them a useful tool for prepping for more intense conditioning work which will come later.

Example strength circuit

  • Goblet Squats – 10 Reps
  • TRX Row – 10 Reps
  • Press Ups – 10 Reps
  • Prisoner Reverse Lunges – 8 Reps each leg
  • Plank Rotations – 8 Reps each side

Each exercise is performed back to back, with 90 seconds rest in between circuits, and 4-5 sets.

Core Circuits

Core strength is vital for fast and forceful punching. We know that during a punch, force is transferred from the foot, through the lower body, core, shoulders, arms, and fist – this is known as the kinetic chain.

If the core isn’t strong enough to transmit this force, then energy is lost or ‘leaked,’ reducing impact force at the end range of the punch. We know from research that core muscle mass is highly associated with punching force. Therefore, to punch hard, we need to get the core strong, and preserve muscle mass around the core if our boxer is making weight over the course of a camp.

Key compound exercises such as squats and deadlifts performed at high weight loads are great for getting the core strong. However, we can’t target maximum strength all the time, often due to the fatigue it creates, posture and mobility issues, or when we are targeting other strength qualities such as speed. 

For this reason, we’ll consistently include core circuits at the end of boxing of strength sessions (2-4 x per week), to improve and preserve strength and mass around the core. By adding it on to the end of sessions as a finisher, this saves time.

We’ll generally use bodyweight core exercises such as straight arm sit ups, leg lowers, plank rows, and plank rotations when performing these circuits with our boxers. With these, we can get some good time under high tension, which is great for improving mass and strength of the core.

Example core circuit

Conditioning Circuits

A circuit can be designed effectively to get an athlete working in the red zone (>90% maximum heart rate) and promote aerobic fitness adaptations. We may add these as an extra conditioning finisher at end of boxing sessions, or to re-introduce a boxer to conditioning work if they are currently too heavy to run at high intensities without risking injury.

When putting together a conditioning or ‘red-zone’ circuit – we need to 

  • Select highly dynamic exercises to elicit increased heart rate responses 
  • Full body actions to reduce local muscular fatigue and increase heart rate responses
  • Select exercises that are not technically demanding – increase intensity and avoid injury

We’ll use 2-3:1 work to rest ratio, working for roughly 20-45 secs. A total set will typically last for 3-5 minutes, and the recovery between sets is generally short (<60 seconds) to maintain high HR response. 

We’ve found that tabata intervals (20 seconds on, 10 seconds off) are a really useful tool for promoting high heart rates and achieving aerobic fitness adaptations. When performing these circuits, it’s really important to attack them with high intensities and effort. After the circuit, it should feel like a 9/10 RPE or effort (Rating of Perceived Exertion).

Example conditioning circuit

  • Burpees – 20 seconds on / 10 seconds off x 2
  • Running on the spot – 20 seconds on / 10 seconds off x 2 
  • Mountain Climbers – 20 seconds on / 10 seconds off x 2
  • 15 metre shuttle runs – 20 seconds on / 10 seconds off x 2

Perform 2 sets of each exercise back to back to complete a 4-minute set. Rest for 2 minutes in between sets and repeat the circuit for 3-4 total sets.

Mobility/Movement Circuits

We often encourage boxers to perform mobility and movement circuits during active recovery sessions. The exercises included are very low in intensity, and can prevent tightness and dysfunction which can occur from high boxing training loads. Mobility exercises get the heart rate elevated to the green zone, and blood flowing to areas which are often sore and tight. After performing a mobility circuit, our boxers feel loose and re-energised. 

Example Mobility Circuit

  • Shoulder Mobility – Windmills – 10 Reps each side
  • Thoracic extensions – Foam Roller – 10 Reps
  • Spiderman Rotations – 6 Reps each side
  • Banded Hip Flexor Floss – 8 Reps each side
  • Squat to Press – 10 Reps
  • Lateral Lunge and Rotate – 8 Reps each side

Perform the exercises in a slow and controlled manner, back to back. Perform 3-4 sets of each exercise, or work for a continual 15 minutes to promote active recovery. 

Limitations of circuit training

Despite its effectiveness, circuit training can have some limitations. 

Targeting multiple qualities at once can mix and limit the physiological adaptations targeted. For example, at high heart rates, we may struggle to lift with enough force and intent to improve strength and speed. Likewise, if lifting at heavier loads, we may struggle to work for long enough to raise the heart rate to the red zone, where aerobic fitness adaptations occur.

With athletes who are very fit, they often struggle to get into the red zone during conditioning circuits. We tend to still opt for high intensity interval running when a boxer is fitter. We’ll tend to use circuits when boxers first come back on to camp and are heavier, and not at peak fitness. 

Performing exercises in conditioning circuits can affect the exercise technique, especially when fatigue sets in. For example, on the last round of a conditioning circuit, we often see burpees being performed with poor landing mechanics, as an athlete begins to lose concentration.

This can create a risk of injury. It’s important to concentrate on maintaining good technique and form even at high heart rates, to avoid increasing injury risk.

Summary

Strength and conditioning circuits can be a great tool to save time, target multiple adaptations, and reintroduce athletes to training

We can manipulate reps, sets and time to perform mobility, strength, core, and conditioning circuits

Like any training method, circuits do have their potential limitations. It’s important that we are aware of these, so we can design effective sessions which help us to achieve training goals.

Want to learn more about the exercises and circuits discussed in this article?

You should take part in the boxing science membership…. were you will receive weekly workouts including conditioning circuits.