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STRONGER CORE HARDER PUNCH
SWIPE For Some of our Favourite Exercises that we use at Boxing Science For CORE STRENGTH
These exercises can be performed with minimal equipment, making them great options for home sessions or after boxing sessions at the gym
CORE MASS is the BIGGEST Physical Contributor To A Punch…
THE RESEARCH
A big part of our testing is a body composition assessment - we use the InBody bioelectrical impendence analyser to assess body fat and muscle mass.
This is important so we can accurately assess a boxers condition when making weight, and also what weight category a boxer should perform at.
Furthermore, the Inbody machine provides a segmental analysis of how muscle mass is distributed around the body - the arms, lower-body and trunk.
When analysing the data, we found that absolute and relative trunk muscle mass had the biggest contribution to medicine ball punch distance. Suggesting that core mass and strength has a positive contribution to punch force.
This means that developing core mass and strength is a key aim of our programme. Also when making weight, we aim to maintain muscle mass of the core to ensure our athletes are in the optimal condition when they step on to the scales.
HOW DO WE IMPROVE CORE STRENGTH?
We mainly develop this through compound lifts and partial range exercises.
However, there’s a limited amount of reps and sets to ensure that the core has the optimal exposure for gains in strength and performance. Furthermore, due to the movements associated with boxing there are muscular imbalances that need correcting.
This means that isolated core exercises are an integral part of our programmes
Our STRENGTH workouts consist of 4-5 Core Exercises.
We Also perform 2-3 Core exercises in during Conditioning/Boxing warm-ups, and perform 1-2 Core Circuits post Boxing Session per week.
Here are a range of exercises that we use at
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