SPEED AND POWER EXERCISES FOR STRENGTH AND CONDITIONING
- Ravi Deol
- Jun 18, 2025
- 2 min read
Updated: Feb 19
SPEED & POWER EXERCISES FOR A WHOLE BODY SPLIT
⚡ SPEED & POWER TRAINING FOR BOXING AND LONGEVITY
A full body approach to build speed, coordination, and explosive power while protecting your joints for a longer life span. If you’re still building your base, check out my post on dynamic warm up as your move better which means your move explosive👉🏾https://www.rjboxingsandc.com/post/dynamic-warm-up.
These drills improve your rate of force development and athletic movement in the ring so your more mobile so you can hit and not get hit by slipping and rolling by moving your head. Also moving your feet so you can come out of range.
EXERCISE | SETS | DISTANCE/REPS | SPECIFICATION |
POGO JUMPS | 2X | 10YD | BI-LATERAL |
CHEST PASS | 2X | 8X | BI-LATERAL |
ALTERNATING POGO JUMPS | 2X | 10YD | UNI-LATERAL |
ALTERNATING MEDBALL SLAMS | 2X | 4X | ROTATIONAL (EACH SIDE) |
ADVANCED POWER EXERCISES
EXERCISE | SETS | DISTANCE/REPS | SPECIFICATION |
BOX JUMPS | 2X | 8X | BI-LATERAL (MAX EFFORT VERTICAL) |
SEATED BOX JUMPS | 2X | 8X | BI-LATERAL (CONCENTRIC ONLY) |
SINGLE ARM CHEST PASS | 2X | 8X | UNI-LATERAL UPPER BODY |
OVERHEAD TOSS | 2X | 8X | BI-LATERAL (TRIPLE EXTENTION) |
Coaching Notes
Reps with good form utilizing full range of motion such overhead toss really extending your arms when thrusting your hips when your toss the ball overhead.
Use light medicine balls 3-5 Kg no heavier as we want to move the ball as fast as we can for explosive power.
Always perform dynamic warm up prior to speed and power exercises to increase range of motion in your joints so your loose. This will help you be more explosive as your joints wont be stiff.
This boxing speed and power training guide forms part of the complete boxing strength and conditioning program. View the full 2 day and 3 day boxing strength and conditioning program here.
👇🏾 Watch boxing strength and conditioning for speed and power
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🌐 Visit the RJ Boxing S and C for boxing strength and conditioning programs and blogs
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TRAIN HARD, FIGHT EASY 💪🏾
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