EXPLOSIVE LEG WORKOUT FOR BOXERS!!! Stronger Knock Out Power & Better Balance!!!
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- Опубликовано: 24 июн 2018
- #StrengthTeam
Here is a great workout that will help you to become more explosive and also to better your balance. Although this workout is designed for boxers, it can be used for anyone or any athlete to develop more strength and build muscle as well. Here is the full workout and it is Gain Certified!!!
1) Barbell Pause Squats 4 Sets x 5 reps (Pause for ½ second and explode up!!! Go as heavy as you can) (4th Set is a heavy 3 - 5 rep set!!!) (Rest 3 Minutes between each Set) (watch 1:00)
2) Leg Press 3 Sets x 8-12 reps 3 Seconds negative + Explosive Reps (3rd Set lighten up weight and do 15 reps with 3 second negatives. (Take 2 Minutes & 30 Seconds Of rest between each set)(watch 1:45)
3) Weighted Step Ups (Be Explosive) 3 Sets x 8-10 reps (per leg) (Rest 2 Minutes between each set)
4) Barbell Pause Lunges 3 Sets x 8-10 reps (per leg) (rest 2 Minutes between each set) (watch 2:50)
5) Lying Leg Curls 2 Sets x 8-10 reps with 3 second negatives + Double Drop Set On 3rd Set x failure + Failure!(watch 3:30)
(Finisher!!!)
"Dumbbell Deadlift/Squat/Press Drill"
*Set multiple Dumbbells about 2-4 feet from each other with the weight increasing every time. Grab the Dumbbells and Deadlift them up, now clean the weight up and then squat down and as you’re coming up Press the weight up in the air! This is a full body movement and it will help you to become more explosive!!! Then put the weight back down and then move to the next weight. 4 different weights and do this 2-3 resounds rounds! (4 reps, 3 reps, 2 reps, 1 rep) (Watch 4:17) 
Развлечения
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i have been using this during the past 2 months and i have really increased my punch power and running power thanks
That's awesome!!!
Nice...... keep it up and when someoen mess with you get punch in jaw and get sleep
@@jayveebenitez2919 Tf is your english
Sprinting?
Good job I’m gonna be the world champion tho hehehe
My legs have grown bigger after watching this miracle god bless you child 👶
That is awesome Dr Singh. Let's keep getting these gains. #StrengthTeam
This guy can sell me dirt ....very enthusiastic communication
hahahhahahaha, instead of dirt... It will be gains and more gains.
I’m not a boxer but this looks as legit as my fresh hair cut!!! Love it brother!
Hahahahahahahhahaahhaahahahahha you a foo Ryan lol
Thank you for making this! The legs are very important for boxing, I can’t wait to give this a try!!!
Do you want to succeed as bad as you want to breathe!?
-ET
I love that saying!!!
Same I've been listening to ET all week
@@strengthteam8535 so time under tension is better than repping out heavy for boxing? Can I still build musclular legs that way
I am already doing similar Exercises, squat, deadlift, lunches with heavy weight and it improved me alot. And it is explosive training. Great video.
And nice with some different Exercises I can add. 👍👊
🤜🤛
thanks brother. love the energy. keep it up!💪💪👊
You are welcome Gusts... Let's keep getting these gains.
My training lately has been shit because the motivation hasn't been there but you keep ya boy pumped ready to chase them gainz
Just because of this comment, I am going to put together a dope a$$ motivation video this week. Guarantee to get you and the rest of the family fired up!!!
Hell fukin yes!!! I’m excited can’t wait to try this tomorrow and also sharing it with all my friends! Thanks bro!
Get those gains fam… This is super legit!!! Now go and get them gains.
Your a legend man thanks! 👌
You are putting out great content!👍🏿💪🏿
Thank you
Thx brotha!!!! Let’s do this!!!!!
Between sets work on dynamic Foot/ leg exercises. For example one legged hopping. Hop forward Hop back and left.Hop back and right. Hop forward and right. Create the shape of a Cross or whatever shape you wanna invisibly draw out with your footwork. The idea is to train the power to translate to accuracy
Awesome advice Josh
@@strengthteam8535 Word. Thx. Just finished practicin the preach now goin to this cold ass river
My brothaa your energy 🙏🏼🙏🏼🙏🏼
Thanks Gully. Just trying to add a little motivation to everyone that watches the videos. Let's keep getting these gains.
Nicely done. Love the altro movements. Curious about recovery time vs. heavy bag days / leg days?
Yes you are right is desition and determination
Oh yeah... That's just some of it
great video, im gonna try this workout tomorrow!
Get them gains Lucky... You got this.
Thank you man
You are welcome
My man, this looks smashing
That’s a serious leg workout!!! Salute
This one right here had me hurting for a few days JJ, I can't even lie lol
I'm trying to get my RUclips channel going as well! Don't get mad at me when I copy some of your lifts LOL! ALL GOOD WORK! JJ the SWOLE TRAIN!
It's all good fam.... You have my support too fam.
You look strong man, keep it up!
Also could you do an upper body workout video. Anyway thx man nice vid
Sure thing! I will make it happen for you Juhan
god bless champ keep up the content
LOVE THE ENERGY
and the workout!
Yo I appreciate this video. Could you do more videos for boxing?
You are welcome and I am going to make that happen for you
Appreciate the video
you're welcome now get to it and get them gains
Ohhh yea! Gain, gains, gains.....!!!!
YYYYYEEEEAAAAAHHHHHHHHHHH
This is a legs strength training. Slow movements with high weight. There are no explosive movements. Explosive means generating much power in a very short time. Usually it includes jumping exercises etc.
I understand what you are saying but just try out the workout
I agree not explosive at all.but I will a agree the lunges and box steps ups are great for boxing.
Size preceeds strength and power. Theres also the size principle at play with bodybuilding type exercises. Bigger legs WILL equate to more strength and power. This idea that slower strength training has no value for explosive strength and athletiscm is a myth that needs to die. Theres huge crossover between strength, hypertrophy, endurance and power.
Jheezusss this man could make Stephen Hawking workout. Pure enthusiasm 👌🏻
That's what I'm here for Matty
Look like you know your stuff. Subscribed
U already know fam I'm going to get at that workout and how are you and the family doing 🙏🏾
Get that work Kamarion!!!!
First time on your channel, and I had to give you the like on the video when I heard Eric Thomas in your intro!
Great vid👍 do you think you could make more boxing workouts?
Yeah I can do that Mason. I will make that happen for you
Lunges is the best workout 🔥🔥
This looks like a killer workout Darrell! I got ptsd when I saw those step ups! Haha. I haven't done any since I stopped muay thai. One of my go to circuits was: 1. clean, 2. weighted step up, 3. kettlebell snatch, 4. kettlebell swing. Do this for 3-5 rounds, 8-10 reps per exercise, and rest for about 2 minutes after each round.
Thanks Victor and my gosh that sounds brutal!!!!!!! I think I will have to try that one that you mentioned tomorrow after my leg session
I hoped you survived brother!
@Victor Chhay Thank you so much for posting one of your old workouts. I recently started kickboxing myself and I did this workout today for four iterations with one exception. Since I am not 100% sure on how to properly do a snatch I substituted that exercise with chin-ups. No matter it was still a killah! Now I just need to find more workouts like this to do. Thanks again man. Awesome of you to share.
Thank you for This Lmao you have no idea how hard it would be to find a workout video that has anything to do with Boxing
You are welcome Deano and I am going to make a lot more videos like this that will help you with boxing.
Phil daru
Nate Bower fitness
We spend a lot of time moving and powering off of one leg. Some single leg exercises are mandatory.
Amazing
Thanks Davi… This one was fun and challenging at the same time
Will be knocking out King Hippo and Glass Joe with ease after this one
Hahahahhahaha, BOOM!!!!!!!
This is so hard. Wow
Can you explain me the last exercise a little better please? Do i start heavy and lower the weight and increase the reps?
Hitting it now.
Get them gains Connor
Ay this might be good for me ima kickboxer 🤘🏾
This is perfect for you fam... Get them gains.
The best ways to workout is when you tired but you still wanna keep goin but pushing yourself
Hey man, thanks a lot. Is it safe to do this everyday? Or atleast every day. I feel like my time is running out but i really want to become a pro. Thank you very much
I would say do it as often as you can without being sore. Good luck with everything ????
Anybody know if 1hr fitness boxing and 1hr fundamentals boxing kills gainz?
Amazing workout!! Do you have any videos for football players
Thanks brother and we are working on some videos designed just for football players and they all will help you to become better.
You shoulda been in the movie 300, great content and can't wait to to do this leg workout, MF GAAIIIINNNNNNNNZZZZZ ALL DAY!!!!
Hahahhahahahha, I know right? Lemme know how this one goes Alvin, especially the finisher lol.
Been doin barbell lunges probably 20 years
YEAAAH GAINS!!!!
You already know fammo!!!
YO MY GUY
What's gooooooooooooooooooooood
Twice a week? Here we go!
Get those gains Mitchell!!!
How long before the competition should I stop the weight training?
8-10 reppppsssss !!
Do you think it's ok to do this after 1h of boxing training?
Maannnnnnn....THANKSSS BROOOOO..👌🦵👍🏻
You are welcome
Do you need equipment for this workout
Can you make a video about tendonitis and how to heal from it I got it in the wrist
I don't really know how to heal tendonitis. You almost have to just train around it brother. There are some supplements that can make it more tolerable and I would also use wrist wraps to help too
ok brodie i appreciate that you took the time to reply to my comment imma just keep training it fades after about 25 minutes
I dont have a gym or any equipment except dumbells
That's more than enough
Can anyone point me in the right direction I’m using my legs to drive power when throwing a hook and twisting my hips and feet as I throw the hook but it is resulting in injury to my shoulder and side of my leg is this due to lack of strength in the leg not warming up properly or am I just injury prone
Hey Jake, it's hard to say without actually seeing you throw the hook. Could be you're just tight and not fully warmed up. I would suggest start off with some jump rope work and then some light bag work before you truly start sparring
Gainnnnnnssss!
YYYYYYYYEEEEEEEEEEEEAAAAAAHHHHHHHHHHHHHHHHHHHHHHh
I'm scared to do explosive leg press lol
Just do them regular Al Tee
Do you have an upper body workout video for boxers
No but I can make one for you though
Let's go a couple rounds Darrel
I am always down for some boxing... I actually love it!
You’re strong af. How many years to be able to squat that much?
It really depends on your body weight and your workouts. A few freaks do that right away, some take a year but most take 3-4.
2:54 damn those thighs, fire bro love ur work
eventhough im not a boxer by any means
Boxing trainers say to go light on the weights. Which one is it?
I think a mixture of both is the best... the heavier weights will help you be more powerful and the lighter weights will keep you quick and keep your stamina up
I legit did it all with one minute breaks 😭😭
You are Gain Certified Axcel
Tener dinero no siginifica ser exitoso. Tener una vida feliz si.
How often do you train?? @Darrell
One week I train 4 days, the next week I train 5 days a week and then the following I train 6 days. Then I repeat this cycle Nolan.
hahahaha great videoo
Thank you
How many calories will this burn brother?
The entire workout if you keep your rest periods short will burn anywhere between 400-800 calories.
What if instead of reps I do each workout for like a minute?
That's even better
Bro what do you do for your traps
ruclips.net/video/aK2mCRRHJ58/видео.html This is probably one of my favorite workouts for the traps Osian.
I'm implementing this
This is gonna kill
You got it though!!! Get them gains.
thank you bro i just did it today and shadow boxed after
Quest..?? At what age would you consider being “out of your prime”?
George I'm not really sure about that. I think we all have different peaks. But I would think around 24-28 years old would be most people's peak but if you take the athlete Lebron James for an example... He has been in his peak for the last decade or more and is still pretty much there.
Good answer… lol keep hearing I’m young… 24yrs rn… guess I gotta be taking advantage rn
Is this OKto do for kicking Power
Oh yeah for sure!!!
What about a home workout
Hey..man..just wondering what happened about my request...u made the video or what...!!??🤔🤔
Parth… What was it... I may have forgot it
Strength Team ... a full DUMBBELL home workout..with no other gym equipment....
I don't see how punching power has that much to do with legs. It comes from the rotation in your lower back and hips
Can I do zercher squats instead of back squats?
You sure can... Those Zerchers are brutal lol
@@strengthteam8535 hahahah it's the only form of squat i can do without killing my knees
That's fine... you will see me go back and forth with front and barbell squats too. There's a million ways to get these gains
I like your style. The only issue I see is that a lot of the exercises keep the muscles under tension for a long time, which develops muscle mass under the right calories. Boxers need skinny but lean legs, so they can move quickly without fatigue. Too much leg muscle can cause fatigue, particularly from the 6th round and beyond, and you start to get that drowning in quicksand feeling. Just look at Anthony Joshua's legs for example. I'd recommend to not go too heavy or keep this workout at 1x per week. I like the idea tho, I'm definitely a fan.
That makes a lot of sense but I was thinking of a Mike Tyson approach but you are actually right... Thanks for the great input
@@strengthteam8535 you're most definitely welcome! I've subscribed. I'd love it if you can find the time to check out some of my workout videos and leave a comment 😁
@@diversefitnessuk9289 can I still build defined and somewhat muscular legs by using time under tension but not super heavy weights? For boxing
Do you bend knees when punching ?
Most definitely, every strong upper cut starts from the ground up... That's why Mike Tyson had one of the deadliest upper cuts was because of his leg strength
@@strengthteam8535 Thanks have you got any examples of bending knees when boxing. I am two months into boxing just tryna learn
Ima do this 7 days a week for 2months
You are going to make some serious gains. Don't go around knocking out people though
@@strengthteam8535 im trying to be the next mike tyson bro. And the most brutal champion ever
You got this... nobody can stop you except for YOU!!! Now make it happen!!!
@@strengthteam8535 yup thanks bro, and i fuck wit ur channel finna watch all ur uploads
Hello
Hello Rnon
@@strengthteam8535 Yes😄Sorry Brother Do you Calisthenics workout?
Do this work out and you will get knocked out by others I promise.
Hahahhaahahah
I cramp up everytime I do back leg curls. How do I avoid that?
Michael Abrakson stretch
grimreeper chest and arms everyday. Forget legs brah
First off Michael, make sure you are fully hydrated before you train your legs... Then make sure you stretch lightly before you train you legs and also stretch in between your sets. This should help you a lot. If none of this does, just start taking you a pickle or some pickle juice when you train your legs. That way you can eat or sip on that and this will relieve the cramps and you can get back to work and get your gains.
Yea i fuc wit u
Salute!!! Let's keep getting these gains
This dosen't affect your footwork speed
Not at all, but will make you more explosive
Bro strong leg helps in boxing?
Most definitely... Think about it, you are on your feet moving the whole fight. Look at Mike Tyson when he was in his prime, he trained his legs harder than anything else
Bro i wear the glasses my eyesight is very low,5.50 glasses can i do boxing without any risk for my eyes
I am not sure, but you have to realize that you will take numerous punches to your face and eyes. I would check with a doctor first to make sure it is safe.
Strength Team bro 1 last question can strong arms help in boxing and iam not very muscular and my weight is 100 kg but not fat i see my abs little bit. If i do boxing and i play 100 kg categorie my aponent is crush me so my questions is i first lose weight should i go for first hard tarning for boxing sharp my punches
@@Singh-pw1qw bro, JUST GO TO A GYM GODDAMIT
🍗🍗
Hahahahhah I know I know
First thing that came to me when I first saw it😊
No sience behind this routine
Overloading on Weights is not good for boxing. This will make you slow on your feet in the ring. You missed out box jumps; one of the very best exercises for conditioning the legs of a boxer. These exercises you have shown are great for bodybuilders, not good for boxers.
I see where you are coming from H Tyson
Not gonna lie. First time trying this, I couldn’t finish
1. There are no exercises to increase punching power! If there were; believe me EVERY FIGHTER(MMA, BOXING, MUAY THAI etc) would know it by now.
2. The exercises you're doing doesn't help explosiveness, it mostly helps compound movements. In order to build explosiveness, you have to do explosive exercises, on top of NATURALLY being explosive. Explosiveness was Tysons, God given ability.
3. Boxing conditioning has nearly nothing to do with weight training conditioning.
How many calories will this burn brother?
It depends on how many rounds you do and how short of rest you take. You can easily burn over 1,000 calories with this entire workout.