Strength and explosiveness

Various med ball drills will improve explosiveness.

Such as throwing the ball directly from your chest, throwing it up after a sit up or throwing it from the the rear hand in boxing stance.

Most require a buddy to do them with

 

plyometrics

 

Do lunges while walking up a steep hill, alternating legs as you climb the hill.

 

Push ups with claps or one handed alternate push ups. Those are brutal

 

Bounds, jumps, etc. Don't do anything longer than 10 -12 seconds. This is where most go wrong.

 

12 seconds per exercise, going for max reps? How long between exercises and how often would you do them?

 

You go like this: "RAWR" when you do an exercise.

 

Pullups, pushups, dips that end in a jump.

Couple that with your Boxing routine and unless you are going pro? You are more than ready for any gym wars.

 

My trainer has me doing a burpee and at the end of the burpee jump and grab the pullup bar and do a pullup. Do this in 30 second intervals. Truck tire flipping is great for lower extremity explosiveness too. I also do medicine ball slams.

 

Burpees with a med ball are money as well.

 

Yes, they are great with a med ball with handles....

 

Weeeeeaaaaak....:yep