Strength Training for MMA/Boxing

Single Arm/Leg Balancing Press

This is one example of a joint stability exercise that we have integrated into our routines at POW. July and August have had a goal of joint stability. We rotate our goals every 1-2 months. It is a challenging exercise, but I love it because it can be done in any exercise environment. It is an advanced application of the standard shoulder press. You can easily modify the angle of the pressing arm or even the type of shoulder work you do. Using a swiss ball is more difficult than a chair or stable surface. The leg on the ball should be in hip extension, not flexion. It is great for boxing, kickboxing, muay thai and MMA. The need to balance while doing a strength move has its proprioceptive benefits and can contribute to punching power. 


There are many great exercises for punching power for boxing and kickboxing. Give this one a try and begin with a lighter weight. For maximum challenge do either 3 sets of 8-12 or 2 rounds of 30 seconds and punch before and after the drill. Good luck improving your boxing, kickboxing and MMA training and how that you keep changing it up.

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