🥊 Boxing Power Training: Linear vs Conjugate — What Builds More Power?

When it comes to boxing performance, the goal is simple to build explosive power that carries through our movement in the ring and not as stiff as a bull. The question is, what’s the best way to get there?

Do you agree with utilizing linear periodization full body using strength and hypertrophy in a block or using a whole body conjugate system with the three methods of max effort, dynamic effort and repetition effort. All within one block, followed by a deload week as it can be taxing on the body but I include a deload in mixing both as well as it is still taxing on the body?

For me, I like to use conjugate principles inside a progressive overload system, so I’m constantly improving strength and power while controlling fatigue. It keeps you training dynamic but structured as a balance between strength work and explosive power.

The linear periodization has its benefits as it’s clear, progressive and great for early foundation work. Once the base is built, the conjugate method allows more athletic development developing strength, speed and endurance all at once. This is why we utilize it in the progrsssive overload. I know it is meant to be done max effort each week but we do it in a progressive overload structure as we want to manage fatigue. Also include dynamic effort and repetition effort but do dynamic effort closer to competition and repetition effort further from fight night so we have less muscle soreness. Hope this makes sense as I feel this is the best approach to mix both methods as one size don’t fit all.

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💭 What do you think?

Would you stick to a linear full body block for strength and hypertrophy or mix conjugate style training across your week to stay sharp and explosive? Drop your thoughts below 👇🏾

If this post sparked new ideas for your training and share it with another boxer who’s chasing progress 💪🏾

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