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Strength and Hypertrophy of Muscles 


ACSM Position Stand for Healthy Adults (2004)

According to Cordes (1991) there are numerous benefits to strength training for a boxer including reduced injury risk, increased anaerobic energy stores and enzyme activity, increased muscular endurance, improved body composition, increased joint range of motion and flexibility, increased force and contraction speed.

Resistance training elicits both a neural and muscular response, causing an adaptation in the muscle structure. Several neural adaptations have been shown to take place in the early stages of a new resistance training programme, with increases in muscle activation, motor unit synchronisation, and antagonist co-activation all taking place (Schoenfeld, 2016). 

Hypertrophy (increase in size) of the muscle takes place after 4 to 6 weeks of training, during this phase muscle contractile elements enlarge and the extracellular matrix expands to support growth (Schoenfeld, 2016). The action of resistance training has a positive effect on the endocrine system increasing growth hormone and testosterone production. With appropriate diet and protein consumption, adaptation and growth should take place (Spano, Kruskall and Thomas, 2018). 

The tables show the American College of Sport Medicines (2004) recommendations for strength, hypertrophy and endurance training. Within a periodised plan strength and hypertrophy training would take place in the off season / preseason and would provide the foundation blocks to improving speed and power later in the macrocycle. Endurance training is an option for an advanced coach, and could be used in different circumstances such rehab and prehab scenarios, maintaining strength in season, and alactic conditioning. 

Basic training should consist of alternate days of push and pull exercises, when you become more advanced you can introduce drop sets, super sets, tri sets, and pyramid training.  

Chest Press

Goblet Squats

Landmine Shoulder Press and Oblique Twists

Assisted Pull Ups With Bands

Horizontal Row

Single Leg DeadLift, with Cable Lat Pull



  1. American College of Sports Medicine (2004) Position Stand: Progression Models in Resistance Training for Healthy Adults. 34 (2) 364–380

  2. Baechle T,R., and Earle R,W., (2000) Essentials of Strength Training and Conditioning. National Strength and Conditioning Association. Human Kinetics.

  3. Cordes, K., (1991) Reason to strength train for amateur boxers. National Strength and Conditioning Association Journal. 13. (5) 18 -21

  4. Hoffman, J (2002) Physiological Aspects of Sport Training and Performance. Human Kinetics. 

  5. Schoenfeld, B (2016) Science and Development of Muscle Hypertrophy. Human Kinetics 

  6. Spano, M, A., Kruskall, L,J., and Thomas, D,T., (2018) Nutriton for Sport, Exercise and Health. Human Kinetics 

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