How I Strength Train for Boxing—and Build My Glutes
I want my strength training to support the things I enjoy doing. For me, that includes boxing, running, and building my glutes.
These goals influence how I put my workouts together. I include heavier strength work, explosive movements, single-leg exercises, upper-body pushing and pulling, and core work. Each part has a different purpose.
Boxing asks a lot of your whole body. Your legs help you move, establish your position, and generate force. Your trunk and upper body help coordinate that force into a punch. Research in trained amateur boxers has found relationships between lower-body strength, lower-body power, and punch impact force—although strength training alone doesn’t determine how hard you punch. Technique still matters.
I also enjoy training for muscle growth. That’s where exercises like deadlifts and hip thrusts fit into my week alongside the power work.
How I Organize These Sessions
I put explosive exercises near the beginning, while I’m fresh, and follow them with strength and accessory work.
For the explosive movements, the goal is to produce fast, controlled repetitions. I want to finish the set while the movement still looks sharp. Short sets make more sense here than chasing fatigue; NSCA guidance emphasizes low-volume plyometric work and mastering a small selection of movements.
The sessions below are adapted from my own training, with shorter explosive sets for a reader-facing example.
Workout One: Full-Body Strength and Rotational Power
Exercise
Sets × reps
Why it’s included
Squat jump, or depth jump for experienced athletes
3 × 3–5
Lower-body explosive work
Medicine-ball skaters
3 × 4–6 per side
Lateral movement and control
Rotational medicine-ball slams
3 × 4–6 per side
Explosive rotational work
Sumo deadlift
3 × 10
Lower-body strength, including the glutes
Push-up with shoulder tap
3 × 10
Upper-body pushing and resisting unwanted rotation
Inverted row
3 × 12
Upper-body pulling strength
Hip thrust
3 × 12
Direct glute training
Medicine-ball sit-up
3 × 15
Trunk-flexion strength
This session gives me room for both athletic work and the lifts I use toward my glute goals. The deadlift and hip thrust are strength exercises; the jumps and slams serve a different purpose.
I sometimes pair this day with an easy two-mile run, depending on the time and energy I have available.
Workout Two: Explosive Power and Unilateral Strength
Exercise
Sets × reps
Why it’s included
Single-leg depth jump—advanced, optional
3 × 3 per side
Reactive single-leg power
Medicine-ball push throw
3 × 4–6
Explosive upper-body pushing
Hex-bar jump squat
3 × 3–5
Lower-body power with an appropriate light load
Alternating lateral lunge
3 × 6–8 per side
Strength through a lateral movement
Single-arm cable rotational pull
3 × 8–10 per side
Rotational strength and coordination
Landmine shoulder rotation
2–3 × 8 per side
Coordinated rotational strength
The unilateral work gives each side its own job. I like including it alongside bilateral lifts rather than relying entirely on exercises where both sides work together.
I also include running speed work in my weekly training. Whether it belongs alongside this session depends on my workload and recovery; it doesn’t need to be added to make this a complete lift.
Making the Workout Fit You
Warm up before starting, including practice repetitions of the movements you’ll use. Take enough rest between explosive sets to repeat them with speed and control—roughly two to three minutes is a useful starting point. End a set when jump height, speed, or landing quality declines.
Depth jumps, single-leg depth jumps, and loaded jumps require experience and appropriate progression. They aren’t necessary starting exercises. A coach can help you choose a simpler jump or landing drill that fits your ability.
For the strength exercises, choose loads you can control through the full movement. Build those loads over time rather than making every session a test.
These workouts support my boxing, but bag work, footwork, and practicing the skill still have their own place in my schedule. I want the strength I build in the gym to support that practice—and I want to enjoy the training along the way.
