Can someone give me a boxing-specific plyometric routine? For punching power, strength and anything that will apply to boxing.
Here’s what World Champion Powerlifter Fred Hatfield had Evander Holyfield do in training before he became Heavy Weight World Champion of boxing.
From some article with this title
TRAINING STRATEGY FOR EVANDER HOLYFIELD by Fred Hatfield
"Plyometrics This is a way of improving starting strength, explosive strength and amortization (the “checkmark”) through total concentrated force output in every move Evander makes. On days where the midday workout is limited to plyometrics, they should be relaxed, with much rest between bouts, with each bout only lasting 10-20 seconds.
The Plyometrics Sequence
jog or do stepups to warm up
2. easy (not “all-out”) jumps, hops, skips, and then
3. do 20 yards of skips
4. again
5. hops like a kangaroo
6. again
7. repeat 3, 4, 5, and 6 backwards
8. one-legged hops 30 yards (both feet)
9. hops on hands 10 yards
10. repeat 9 backwards
11. repeat 9 left and rightIn second mesocycle, do all of the above with a weighted vest.In third mesocycle, incorporate bench hops, 10 reps.
In third mesocycle, incorporate twisting skips 40 yards, and twisting the other way back 40 yards."
Here’s more from strength and conditioning coach Phil Daru and his Daru Strong channel.
