How We Use Strength & Conditioning

At PTBoxing in Amsterdam, our program integrates boxing training with strength training, customized for each individual. For some clients in Amsterdam, strength training may be included, while for others, it may not—entirely based on personal goals. PTBoxing follows a clear philosophy on using strength training effectively, and this article explains how and why we incorporate it.

Strength training focuses on building and strengthening muscles. For instance, a baseball player might do strength training to improve swing power or increase ball speed. The structure of the program depends on the intended outcome, meaning the exercises should directly support the specific sport, such as boxing. At PTBoxing, we prioritize functional strength training that supports boxing-specific performance.

Strength Training vs. Bodybuilding

When you walk into most gyms around Amsterdam, you’ll often see conventional bodybuilding routines. These routines focus on specific muscle groups, with each group typically trained once a week in an 8-16 rep range. Many people in Amsterdam follow these bodybuilding programs widely available online.

However, if you’re not a bodybuilder, it’s essential to train differently. Bodybuilding routines are designed for people with a genetic predisposition for building muscle, making them less ideal for most athletes. At PTBoxing in Amsterdam, we focus on strength training approaches that improve functional performance, especially for boxing. This avoids the limitations of bodybuilding, such as reduced explosiveness, speed, flexibility, and mobility, which are all crucial in boxing.

Range of Motion

Range of motion refers to the extent of movement possible in a particular joint, influenced by factors like age and athletic background. Overly machine-based training methods often restrict range of motion, as machines dictate movement paths. In Amsterdam, we prioritize training with body weight and free weights for more natural, effective movement. Increasing range of motion allows the body to generate more power, improves movement, and reduces injury risk. At PTBoxing in Amsterdam, knee-dominant exercises, such as squats, address limitations like ankle mobility, which is especially important for our boxing athletes.

How We Use Strength Training

At PTBoxing we use strength training to enhance overall functionality and reinforce weaker areas in the body. Instead of focusing on isolated muscles, we train movements, such as pushing, pulling, and jumping—all natural actions. These compound movements involve multiple joints, automatically recruiting more muscles, and increasing calorie burn, which is especially valuable for boxing. All of our strength training is based on five fundamental movement patterns: push, pull, hip-dominant, knee-dominant, and loaded carry.

Here are the movement patterns we use at PTBoxing, with examples for clarity:

1. Knee Dominant - Examples: squats, lunges

2. Hip Dominant - Examples: kettlebell swings, deadlifts

3. Vertical Push - Examples: overhead press, wall balls

4. Vertical Pull - Examples: chin-ups, pull-ups

5. Horizontal Push - Examples: push-ups, bench press

6. Horizontal Pull - Example: bent-over row

7. Core Exercises and Loaded Carries - Including plyometric exercises and calisthenics

   
   

Training through movement patterns instead of isolated muscles brings balance to the body, engages multiple muscles simultaneously, and translates well to daily activities. For our clients in Amsterdam, this approach results in noticeable improvements. Simple tasks like climbing stairs, lifting items, or carrying boxes become easier.