Neck Training

It’s common knowledge that hitting the heavy bag, or jumping rope is an essential aspect of boxing training. However, one of the most underrated and neglected aspects in the training regimes of most boxers, and even top level professionals, is the strengthening of the neck. Strengthening the neck muscles are important if you plan to be able to take a punch, or at least minimise the effects of a punch when you do receive one.

This form of complacency is amazing, given that in boxing, it’s guaranteed that you will get hit. Even possibly the greatest defensive fighter of all time, Floyd Mayweather Jr. dedicated effort towards building a strong and stable neck, despite the fact that he did not take much punishment in the ring. This sort of attention to detail is a perfect example of how other fighters should train, even if you are a boxer who has exceptional defence.

Importance

To be a champion, you must minimise any advantages that your opponent may have or gain. Knowing that you’re almost certainly going to get hit, means that you would be wise to best prepare for any bad situation that is to come so you can navigate through it, rather than allowing it to be your downfall. Being hit in the sport of boxing is inevitable. It happens to everyone and you can’t stop it from happening, but what you do have control of is minimising the impact it may have and any advantage your opponent would get from capitalising on you being hurt. With weak neck muscles, the whiplash effect of a punch will be intensified, and you are then more likely to suffer a concussion and of course, be knocked out. Neck training helps build up punch resistance, and strengthen your ‘chin’.

Neck exercises

Tyson Neck Bridges

Place a towel or soft mat down, lay down with your the back of your feet placed down flat with your knees pointing to the ceiling. Then push your waist up so that you can begin rocking back onto your forehead area and then and forth back onto your starting position. You can also do this in the reverse, with your stomach facing down. Do for 30 seconds and rest for 30, repeating this 3 times. As each week passes by, add another 30 -second repetition until you get to around 7-8 sets.

Neck rises and circles

This can be done on flat surface, but it is better to do so on a heightened platform or you can even do it on your surface.  If you are on a heighted platform, lay down with your head over the edge. Lift your chin to your chest, and bring it all the way back down, for 50 seconds and rest for 10. Then move your head in a circulation motion for 50 seconds and rest for 10. Then again in the opposite direction for 50, proceeded by a 10 second break. Then lift your chin to your chest, then bring your head back half way and then bring your chin back to your chest and so on. This particular variation is to be done at a quicker pace.

Neck curls

You can use choose to use a neck strap with a  weight, or some sort of band that can safely hold a weight. You will need to either stand in a squat position leaning forward with your hands on your knees, get down on your fours or lay your stomach face down on a platform that allows the weight to hang freely. In this position, look up to the sky/ ceiling, bringing the weight up  and then look back down. Do this continuously for 30 seconds 3 times each with a thirty second break. You can also do this in the reverse, laying on a platform with your stomach this time facing upwards, and bringing your chin to your chest.

Frequency

Time dedicated to training your neck should be done at least 3 times a week. It’s important not to overstress your neck or back. Injuries of this nature can be extremely costly, so it’s crucial not to take neck training too far. Gradual development will do you more good, then rushing your progress.

Final Note

Remember, champions always find innovative ways to progress their training whereas other people allow themselves to just do the things everyone else are. No doubt, many fighters do not incorporate neck training in their boxing regime, so if you do, you will be forcing yourself onto a level beyond that of your potential opponents.