Based in Staten Island, Hassam Khan guides a transit retail business and focuses on handling vacancies and development proposals at various transit hubs and terminals. Passionate about health and fitness, Hassam Khan regularly boxes in Staten Island and lifts weights in his free time.

While boxing and strength training would seem a natural fit, boxers tend to be extremely cautious about the weights they lift. This has to do with the way in which bulk can come at the expense of agility and speed, which are essential in evading and landing punches with minimal damage.

Judicious resistance training that emphasizes strength and conditioning does have a place in the boxer’s arsenal. One typical session could include squats or leg presses, bench presses, crunches, and deadlifts. In addition, the workout can integrate complementary machine exercises such as the overhead press, biceps curl, and triceps push, as well as the seated cable row.

Weights sessions should always be interspersed with aerobic fitness, with regular runs of three to five miles ideal for building the type of stamina necessary to make it through a full 12 rounds in the ring. As the competition phase nears, weight training should be scaled back to quick sessions that fulfill a maintenance role, with emphasis placed on ring work.