•• Intermediate Explosive Power
Goblet Squat to Jump Squat
Why This Matters for Boxing
Builds explosive quad power to rise from rolls. After you roll under a punch, you need to explode back up with a counter — this exercise trains that explosive transition from low to high.
How To Do It
- 1Hold a weight at chest height.
- 2Squat down to parallel.
- 3Drop the weight (safely) and immediately jump as high as possible.
- 4Land softly and pick up the weight.
- 5Repeat.
Sets
3
Reps
12
Rest
45s
Pro Tips
- The transition from squat to jump should be instantaneous.
- Land softly on the balls of your feet.
- Think: roll → explode up → hook.