Boxing Strength and Conditioning | Triphasic Training to Increase Punching Power
- Ravi Deol
- Feb 13
- 4 min read
Updated: 1 day ago
A 6 Week Boxing Strength and Conditioning Block
In boxing strength and conditioning, the goal is force production without sacrificing mobility, posture or skill performance.
Triphasic training separates:
Eccentric force absorption
Isometric force control
Concentric force production
But exercise selection determines whether the system actually transfers to boxing performance.
This phase builds structural tolerance without excessive soreness interfering with boxing training.
Lower Body Priority
Goblet Squats progressing toward Barbell Back Squats
Trap Bar Deadlift with upright torso
Lunges
Bulgarian Split Squats
Single Leg Trap Bar Deadlift
Trap bar deadlift remains one of the best tools for sports performance because:
You stay more upright
Reduced spinal shear stress
High force production
Strong carryover to sprinting and punching
Upper Body
Bench Press
Chin Ups
Pull Ups
Programming Example
5 second eccentric
Natural explosive concentric
3 to 5 sets of 3 to 6 reps
This gradual exposure reduces excessive DOMS and prepares the body for heavier loading in later phases.
Lower Body Exercise Philosophy
Let’s address an important point.
Using pins limits range of motion. It can be useful in specific cases, but in my opinion, the priority should always be progressing toward a full range barbell back squat when mobility and control allow it.
Full range equals:
Better quad activation
Better glute recruitment
Improved mobility under load
Greater long term athletic development
If range of motion is currently limited due to:
Upper back stiffness
Mid back weakness
Hip restriction
Limited ankle dorsiflexion
Then I prefer to start with the goblet squat.
Why?
The goblet squat naturally:
Encourages upright posture
Reduces excessive forward lean
Minimises lower back arching
Improves ankle and hip mechanics
Promotes full quad and glute activation
It is more lower back friendly compared to the barbell back squat during early stages.
The goal is not to avoid the back squat.
The goal is to earn it properly.
Pins can be used strategically, but they should not replace full range strength development unless there is a specific reason such as injury modification.
If you are new to structured programming, read the Ultimate Guide to Strength and Conditioning for Boxers here:
Phase 1 — 2 Weeks Eccentric Emphasis
35 to 65percent 1RM
Goal: Tissue resilience and DOMS reduction
Phase 2 — 2 Weeks Isometric Emphasis
70 to 85 percent 1RM
Goal: Positional strength and stiffness
Isometrics improve force transfer through the kinetic chain.
For boxing strength and conditioning this is critical.
Key movements:
Paused Barbell Back Squat if mechanics are solid
Paused Goblet Squat if still building control
Trap Bar Deadlift with pause
Paused Bench Press
Chin Up Holds
This phase builds:
Tendon stiffness
Core stability
Better force absorption before striking
Phase 3 — 2 Weeks Concentric Peaking
80 to 90 percent 1RM
Goal: Explosive power
Convert strength into explosive boxing power.
The trap bar deadlift becomes dominant here. It remains my favourite tool for sports performance because:
Upright torso mechanics
High power output
Lower spinal stress
Strong transfer to sprinting and punching
Add:
Trap Bar Jump Shrugs
Dynamic Effort Bench Press
Medicine Ball Rotational Throws
Loaded Carries in different variations
Loaded carries develop:
Core stiffness
Grip strength
Anti rotation strength
Real world force transfer
This phase enhances:
Explosive boxing power
Punch acceleration
Athletic performance
Boxing conditioning
Weekly Structure Example for Strength and Conditioning for Boxing
Start of Week
Full Body Boxing Strength
Start of week utilizing the a trap bar deadlift starting with a hinge.
Full Body Boxing Strength
End of Week so the body can recover the weekend as a heavy back squat is planned utilizing a bend. If you have the mobility.
We utilize loaded carry’s end of the week as there is no need to waste time doing a separate day and use our time to do boxing specific exercises doing the sport bag work, pad work and sparring.
Boxing skill work always takes priority in season but this training mortality is in off season and we utilize linear periodization in season.
Triphasic training directly improves punching force by enhancing eccentric control, isometric stability and explosive concentric power. Learn how to apply these methods specifically to increase punching power.
Build complete boxing strength and performance with the full system below.
Why This System Improves Boxing Strength and Conditioning
Builds full range strength
Reduces excessive DOMS
Supports boxing cardio
Enhances boxing power
Improves rate of force development
Maintains spinal health
Triphasic training gives structure to strength training for boxing so you peak at the right time.
Not tired
Not sore
Explosive
Start with goblet squats if mobility limits you.
Progress toward a strong full range barbell back squat.
Use the trap bar deadlift as a primary sports performance tool.
Structure the phases correctly and your boxing strength and conditioning will improve without sacrificing skill development.
Continue building explosive boxing performance with speed and power training.
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