10 Exercises Canelo Used To Develop His Thunderous Right Hand
This Saturday, boxing fans around the world will witness an electrifying showdown as Canelo Alvarez steps into the ring against Jaime Munguia.
Known for his exceptional punching power and relentless determination, Canelo has become a symbol of strength and skill in the sport of boxing.
But what does it take to possess such formidable power?
In this post, we'll delve into the training regimen of Canelo Alvarez, focusing on 10 key exercises he utilizes to enhance punching power and overall performance in the ring.
By incorporating these Canelo-approved exercises into your own training routine…
You too can one day be known for your punching power and mirror the strength/prowess of Saul (Canelo) Alvarez
Exercise 1: Canelo Circuit
Description:
A high-intensity circuit designed to enhance overall strength, power, and conditioning, inspired by Canelo's training regimen.
Muscles Targeted:
Full-body workout targeting multiple muscle groups used in boxing movements.
Technique:
Perform each exercise consecutively with minimal rest between.
Maintain proper form and intensity throughout each movement.
Adjust intensity and rest periods based on individual fitness levels.
Focus on controlled motion and explosive power.
- Battle Rope Slam: Engage in powerful rope slams to target the upper body and core muscles.
- Overhead Medball Throws (against wall): Execute explosive overhead throws with a medicine ball against a wall to develop full-body power.
- Punches with Landmine Attachment: Perform controlled punches using a landmine attachment to simulate boxing movements and strengthen the upper body.
- Mountain Climbers Against the Ring: Incorporate mountain climbers against the ring to enhance agility, core strength, and cardiovascular endurance.
- Farmers Carry: Grip heavy weights and walk for a short distance to improve grip strength, core stability, and overall strength.
- Plank: Hold a plank position to target the core muscles and improve stability.
- Rest: Allow for a brief rest period to recover before the next round.
- Jump Rope or Walking (Alternate) Medium Pace: Engage in either jump rope or brisk walking for 1 minute as active recovery between circuits.
Sets and Reps:
Complete the circuit for a total of 3 rounds, performing each exercise for the specified repetitions or duration.
Safety Considerations:
Maintain proper form to prevent injury during high-intensity movements. Stay hydrated and listen to your body's cues for fatigue.
Benefits:
Improves muscular endurance, power, and conditioning specific to boxing demands.
Exercise 2: Jump Rope
Description:
Jumping rope is a fundamental exercise in boxing training, enhancing footwork, coordination, and cardiovascular endurance.
Muscles Targeted:
Calves, quadriceps, hamstrings, glutes, and shoulders.
Technique:
- Starting Position: Hold the handles of the jump rope with each hand, palms facing forward. Stand with feet hip-width apart.
- Execution: Swing the rope over your head and jump over it as it passes under your feet. Maintain a steady rhythm and land softly on the balls of your feet.
- Breathing: Inhale as you jump and exhale as you land.
- Common Mistakes: Avoid excessive arm movement and maintain a relaxed grip on the handles.
Sets and Reps:
Start with 3 sets of 1-2 minutes, gradually increasing the duration as endurance improves.
Safety Considerations:
Ensure proper surface and footwear to minimize impact on joints.
Benefits:
Improves agility, footwork, coordination, and cardiovascular endurance essential for boxing performance.
Exercise 3: Dumbbell Front Raises
Description:
Dumbbell front raises target the anterior deltoids, strengthening the muscles involved in punching and shoulder stability.
Muscles Targeted:
Anterior deltoids (front shoulder muscles).
Technique:
- Hold a dumbbell in each hand, palms facing your thighs, standing with feet shoulder-width apart.
- Keeping your arms straight, lift the dumbbells in front of you until they reach shoulder height.
- Lower the dumbbells back down slowly with control.
- Avoid using momentum or swinging the weights.
Sets and Reps:
Start with 3 sets of 8-10 repetitions, focusing on controlled movement and proper form.
Safety Considerations:
Select a weight that allows you to maintain proper form throughout the exercise to avoid strain or injury.
Benefits:
Strengthens the front deltoids, enhancing punching power and shoulder stability.
Exercise 4: Dumbbell Lateral Raises
Description:
Dumbbell lateral raises target the lateral deltoids, improving shoulder strength and stability for boxing movements.
Muscles Targeted:
Lateral deltoids (side shoulder muscles).
Technique:
- Hold a dumbbell in each hand, palms facing your body, standing with feet shoulder-width apart.
- Keeping your arms slightly bent, raise the dumbbells out to the sides until they reach shoulder height.
- Lower the dumbbells back down slowly with control.
- Maintain a slight bend in your elbows throughout the movement.
Sets and Reps:
Perform 3 sets of 8-10 repetitions, focusing on controlled motion and maintaining tension in the lateral deltoids.
Safety Considerations:
Use a weight that challenges the muscles without compromising form to prevent shoulder strain.
Benefits:
Strengthens the lateral deltoids, improving shoulder stability and endurance for boxing maneuvers.
Exercise 5: Dumbbell Shoulder Rolls
Description:
Dumbbell shoulder rolls target the muscles surrounding the shoulder joint, enhancing mobility and stability for boxing movements.
Muscles Targeted:
Shoulder muscles including deltoids, rotator cuff, and trapezius.
Technique:
- Hold a dumbbell in each hand, standing with feet shoulder-width apart and arms hanging by your sides.
- Keeping your arms straight, elevate your shoulders towards your ears in a rolling motion.
- Squeeze your shoulder blades together at the top of the movement.
- Lower your shoulders back down in a controlled manner.
Sets and Reps:
Perform 3 sets of 10-12 repetitions, focusing on smooth, controlled motion and a full range of motion.
Safety Considerations:
Select a weight that allows you to maintain proper form and avoid excessive strain on the shoulder joints.
Benefits:
Improves shoulder mobility, stability, and posture, reducing the risk of injury during boxing training.
Exercise 6: Barbell Shoulder Press
Description:
Barbell shoulder press targets the deltoids, triceps, and upper chest, improving overall shoulder strength and stability for powerful punches.
Muscles Targeted:
Deltoids (front, side, and rear), triceps, and upper chest.
Technique:
- Sit or stand with a barbell resting on your shoulders, hands slightly wider than shoulder-width apart.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back down to shoulder level with control.
- Keep your core engaged and avoid arching your back during the movement.
Sets and Reps:
Start with 3 sets of 8-10 repetitions, focusing on proper form and controlled movement.
Safety Considerations:
Use a weight that allows you to maintain control throughout the exercise and avoid locking out your elbows at the top of the movement.
Benefits:
Builds upper body strength and power, essential for generating force in boxing punches.
Exercise 7: Incline Barbell Press
Description:
The incline barbell press targets the upper chest and front deltoids, mimicking the angle of a punching motion and enhancing overall upper body strength.
Muscles Targeted:
Upper chest, front deltoids, triceps.
Technique:
- Lie on an incline bench with a barbell racked above your chest, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked.
- Press the barbell back up to the starting position, fully extending your arms.
- Maintain stability by engaging your core and keeping your feet firmly planted on the ground.
Sets and Reps:
Perform 3 sets of 8-10 repetitions, focusing on controlled movement and maintaining proper form.
Safety Considerations:
Start with a lighter weight to ensure proper form and gradually increase as strength improves. Use a spotter if necessary.
Benefits:
Strengthens the upper chest and shoulders, improving punching power and stability during boxing movements.
Exercise 8: Neutral Grip Push-Up
Description:
Neutral grip push-ups target the chest, shoulders, and triceps while also engaging the core muscles, providing functional strength for boxing movements.
A neutral grip refers to a hand position where the palms are facing each other, typically with the hands positioned slightly wider than shoulder-width apart. This grip variation reduces strain on the wrists and shoulders while emphasizing the engagement of the chest muscles.
Muscles Targeted:
Chest, shoulders, triceps, core.
Technique:
- Performing the Push-Up: Begin in a plank position with hands positioned in a neutral grip on either knuckles, dumbbells, or grip bars.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Press back up to the starting position, fully extending your arms while maintaining the neutral grip.
- Keep your body in a straight line from head to heels throughout the movement.
Sets and Reps:
Complete 3 sets of 10-12 repetitions, maintaining proper form and control.
Safety Considerations:
Modify the exercise by performing it on your knees or elevating your hands on a bench if needed. Avoid arching or sagging your back.
Benefits:
Builds upper body strength and stability, mimicking the pushing motion used in boxing maneuvers such as blocking and pushing off opponents.
Exercise 9: Bicep Curls
Description:
Bicep curls target the biceps brachii muscle, which is important for generating power in punches and stabilizing the arms during boxing movements.
Muscles Targeted:
Biceps brachii.
Technique:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
- Keeping your upper arms stationary, curl the dumbbells upward towards your shoulders, contracting your biceps.
- Lower the dumbbells back down to the starting position in a controlled manner.
- Keep your core engaged and avoid swinging the weights.
Sets and Reps:
Begin with 3 sets of 8-10 repetitions, focusing on proper form and controlled movement.
Safety Considerations:
Use a weight that challenges the biceps without compromising form. Avoid hyperextending the elbows at the bottom of the movement.
Benefits:
Strengthens the biceps muscles, enhancing punching power and arm stability during boxing actions.
Exercise 10: Cable Flys
Description:
Cable flys target the chest muscles and provide an effective way to isolate and strengthen the pecs, essential for generating power in boxing punches.
Muscles Targeted:
Pectoralis major (chest muscles).
Technique:
- Adjust the cable machine so that the handles are set at shoulder height.
- Stand with feet shoulder-width apart, facing away from the machine, and grab the handles with an overhand grip.
- Step forward slightly and position your arms slightly bent at the elbows.
- Bring the handles together in front of you, squeezing your chest muscles.
- Slowly return to the starting position, maintaining tension in the chest muscles throughout the movement.
Sets and Reps:
Perform 3 sets of 10-12 repetitions, focusing on a full range of motion and controlled movement.
Safety Considerations:
Choose an appropriate weight that allows you to maintain proper form and control. Avoid locking out the elbows at the top of the movement.
Benefits:
Strengthens the chest muscles, improving punching power and stability during boxing actions.
Conclusion:
By dedicating yourself to a disciplined training regimen and incorporating exercises specifically endorsed by Canelo, you too can dramatically increase your punching power and overall performance in the ring.
Whether you're a seasoned boxer or just starting your journey in the sport, remember…
With dedication, perseverance, and the right training, you too are able to achieve your goals and become a force to be reckoned with, just like Canelo Alvarez.
So lace up your shoes, pick up some dumbbells, and start training like the current champ so one day I can start writing blog posts about YOUR training routine.
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