Strength and Power Workout for Boxing with Leo Atang

At Boxing Science, our goal is to help boxers develop physical qualities that transfer directly into performance in the ring. In this session, we worked with heavyweight professional prospect Leo Atang as he prepared for his seventh professional fight, focusing on one of the most important areas of athletic development for combat sports: strength and power.

This workout was designed to improve reactive strength, lower-body impulse, rotational power, upper-body speed, and core stability. These qualities underpin explosive punching, efficient movement, and the ability to repeatedly produce high levels of force throughout a contest.

Why Strength and Power Matter in Boxing

Many athletes associate power with simply being strong. However, boxing power is about much more than maximal strength. The most dangerous punchers are often those who can generate force rapidly and transfer it efficiently through the kinetic chain.

This session targeted several key performance qualities:

Reactive Strength
Lower-Body Power Production
Rotational Force Development
Upper-Body Speed
Core Stability and Force Transfer

By developing these qualities together, athletes can become more explosive, efficient, and resilient in the ring.

Reactive Strength: Attack the Floor

The session began with a series of reactive strength drills focused on minimizing ground contact time.

A common coaching cue throughout the workout was:

“Attack the floor.”

Reactive strength is the ability to absorb force and rapidly produce force in response. In boxing, this quality is essential during footwork, defensive movements, and explosive attacks.

Rather than stomping into the ground and then moving, athletes should aim for fluid force production where movement begins immediately upon contact. This improves efficiency and allows force to travel more effectively through the body.

Developing Lower-Body Impulse

Punching power starts from the ground.

One of the primary goals of this session was improving lower-body impulse—the ability to produce force quickly through the legs and hips.

Throughout the workout, Leo was coached to:

Generate force rapidly from the floor
Drive through the hips
Transfer energy efficiently into upper-body actions
Maintain balance during explosive movements

This reinforces a key principle of boxing performance:

The legs create the force, the upper body delivers it.

Loaded Jump Training for Explosive Power

Explosive jump variations were used to assess and develop power output.

These exercises challenge athletes to produce high levels of force even under significant load. In Leo’s case, he demonstrated impressive jump performance while carrying additional resistance, highlighting his ability to express strength quickly.

For boxers, loaded jump training can be an effective method for improving:

Rate of Force Development
Lower-body explosiveness
Athletic power
Neuromuscular efficiency

The ability to move heavy loads quickly often translates to greater force production during striking actions.

The Dip-and-Drive Principle

A major coaching focus throughout the session was the “dip-and-drive” movement pattern.

Athletes often attempt to generate power primarily with their upper body. However, true explosive force comes from coordinated extension through the ankles, knees, and hips.

The sequence follows a simple pattern:

Dip rapidly
Drive forcefully through the floor
Extend through the lower body
Transfer force through the trunk
Finish with a powerful upper-body action

Mastering this movement pattern improves the athlete’s ability to express force efficiently and repeatedly.

Learning from Olympic Weightlifting

Several exercises in the workout were coached using principles taken from Olympic weightlifting.

Particular attention was given to movements resembling the split jerk, where athletes learn to:

Generate force through the lower body
Move explosively under load
Develop coordination and timing
Improve force absorption capabilities

An important lesson for athletes is understanding that power is not always created by pushing harder. Often, greater power is achieved through better timing, positioning, and movement efficiency.

Rotational Power and Force Transfer

Boxing is a rotational sport.

While linear strength remains important, the ability to transfer force rotationally often separates powerful punchers from average ones.

The rotational components of this session focused on:

Hip-driven power production
Trunk stiffness
Core stability
Efficient transfer of force from the lower body to the upper body

Without sufficient core control, energy leaks occur throughout the kinetic chain, reducing punching efficiency and increasing injury risk.

Foot Position and Stability

Another key coaching theme throughout the workout was maintaining effective posture and foot positioning.

Athletes were encouraged to:

Stay balanced through the heels
Avoid excessive toe loading
Keep the hips engaged
Maintain a strong trunk position

Small technical adjustments can often lead to significant improvements in force production and movement efficiency.

For many athletes, improvements in posture and force transfer can unlock greater power without any increase in strength levels.

Key Takeaways for Coaches and Athletes

This session demonstrates how Boxing Science develops power in a way that directly transfers to boxing performance.

Rather than focusing solely on traditional strength exercises, the workout combines:

✅ Reactive strength development

✅ Explosive lower-body training

✅ Rotational power work

✅ Upper-body speed development

✅ Core stability and force transfer

The result is an athlete who can produce force rapidly, move efficiently, and express power when it matters most—in the ring.

Train Like a Champion

If you’d like access to the full session breakdown, including exercise demonstrations, coaching cues, sets, reps, and programming strategies, check out the Train Like a Champion Membership.

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Whether you’re a coach or athlete, you’ll gain access to the exact methods we use to develop world-class boxing performance.