Boxing Strength and Conditioning Circuit

Boxing S&C Circuit

Want to be fitter, faster, stronger? Well try out this Boxing Strength and Conditioning Circuit

Circuit training can be a great way to develop a boxers fitness. Different types, volumes and intensities can improve a range of physical characteristic

Circuits can be used to develop aerobic fitness, anaerobic capacity, strength/speed endurance and ability to maintain movement under fatigue.

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

Strength and Conditioning Circuit

Each circuit exercise is separated by shuttle sprints (eg. Rope pulls, sprint, rest. Punch bag slams, sprint, rest).

Perform this for a 1:1:1 ratio. We performed the circuit exercise for 20 seconds, sprint for 20 and then rest for 20 seconds.

Perform 1 set of each circuit, then rest 1 minute before completing the circuit again.

Complete 3-5 sets of the circuit.

Rope pulls

If you have a large hanging rope in your gym, rope climbs are a real test of your back, arm, core and grip strength, all important for them stinging punches. Due to the long contraction time this can also be a great conditioning tool for muscular endurance.

If you haven’t got a rope in your gym, perform some sort of rowing motion using a TRX or a bar (shown in the video)

Punch bag slams

Start with the punch bag between your legs. It is important to keep it close to utilise the legs more and reduce strain on the back.

Bend knees and push hips back, place both arms around the bag. Push up quickly through the heels and direct the bag to the shoulder before slamming it down.

Benefits are strength and speed as well as fitness benefits when performed for longer durations.

Battle ropes

Battle ropes are like the prowler sleds, they are now appearing in more and more gyms. They are a great conditioning tool with reduced impact on joints, challenging the upper and lower body that can really raise the heart rate.

Give the circuit a go. Any questions or if you want to send your videos/pictures please contact us at

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