You want to perform exercises that work multiple muscle groups at one time, which will mimic the needs of your body during boxing. Again, the focus isn't about building muscle mass and looking like a body builder-- though all the power to you if that's your goal. Instead of worrying about lifting really heavy weights when performing these exercises, just choose a weight that makes the exercise a bit more challenging but still allows you to perform repetitions of that exercise in a given set.
After all, you'll always have access to the best possible weight available: your body weight. More often than not, you'll hear boxers say they prefer the old school strength-based exercises, instead of hitting the weight room.
Rather, their regimen will include the classic bodyweight exercises: push-ups, sit-ups, crunches, plyometrics jump rope, for example , and burpees. You can never go wrong incorporating these into your own training regimen, considering these are tried-and-true ways of using your body weight to improve your core strength and body strength overall. Boxing conditioning, is similar to conditioning methods for any other fighting sport. From a pure conditioning standpoint, one of the most fundamental exercises for boxers is jumping rope.
Almost every boxer of any skill level will jump rope when warming up and getting ready for more specific boxing-related exercises because it gets your heart rate going, but also because it emphasizes the need to have good footwork and stay light on your feet, both of which are essential for boxers. Jump rope falls into a category of exercises called plyometrics.
Plyometrics teach your body to exert power through movement: maximum force in minimal time. Plyometrics are often hard work, but do wonders for your legs-- particularly your ankles and knees-- as you continue training. Plyometrics are also an effective addition to interval training circuits and routines. Once you're warmed up, it's time to move on to the more boxing-specific exercises. The speed bag is another great piece of equipment that will keep your blood pumping, and help you practice keeping your hands by your head since you'll need to keep them close by to hit the bag.
If you've never used a speed bag before, feel free to ask any Gloveworx coach to give you a tutorial. They'd be happy to give you one! If you lack the equipment or want to refine your skills without the force of a bag, engage in some good old fashioned shadow boxing.
Stand in front of a mirror in your starting position, with slightly bent knees and a strong boxing stance. Give yourself room to try some combos, battle an invisible opponent, and correct your form as you go. Every wanted to try out a boxing workout? Training like a boxer is all about intensity—you go hard. Boxing Gym. Boxing workouts are often long—at least an hour—to fit in a warmup, conditioning, and drills. And when preparing for a match, sessions are five or six days a week.
See if you can go five rounds with these tough punching bag workouts designed by Strout. When doing a boxing workout, the boxing stance is crucial to your success—it sets you up to both throw and dodge punches, and puts you in the best position to take a punch should your opponent land one. To find your stance, start with your feet shoulder-width apart, with your feet standing on the same imaginary line. To get a good stagger, righties should move the left foot forward so your heel is now touching that imaginary line, and shift the left foot back so the toe is on the line.
You hit with a regular, circular motion, keeping your hands and the bag moving. This is one of the best ways to build your endurance, connection, and coordination with your hands. Run the speed bag for 3-minute sessions, resting 30 seconds between each interval.
Hit the heavy bag for 3-minute intervals times each training session. The heavy bag the enormous hanging bag for punch training is going to become your best friend.
You want to hit it for minutes, punching like you would in a fight. However, make sure you're not just standing there trying to hit. Stay on the balls of your feet, keep moving like in a real fight, and stop occasionally to duck, dodge, and block, like you would in a real fight. In general, the more like the real thing you can make it, the better the workout will be. This forces you to focus in on a moving target.
Try out second punching "sprints" to build arm endurance. Using a heavy bag, take 30 seconds to throw as many punches as you possibly can. Focus on speed, not power, as you throw the punches. After 30 seconds, rest for 30 seconds and then repeat more times. Begin a strength training regime. You can choose to lift or simply use your body weight to build muscle. No matter what your style, mix in days of strength training every week, cutting down to 1 on fight weeks.
Luckily, boxing is so muscle intensive that you will be making gains each time you spar, fight, or shadowbox as well, so strength training should not be the focus of your workouts. Aim for big, multi-muscle exercises to build the most muscle the fastest.
Some good exercises to try include: Body weight : If you can't go to the gym, are under 16 years old, or just would rather not lift weights, there are plenty of great exercises to try: Push-ups , close-handed and wide stance.
Dips Do front and side planks. Try body-weight rows, or inverted rows. Pull-ups and chin-ups. Weight lifting: Focus on smooth, fluid technique. You want to move both up and down with control for the safest, best results. Rows, seated and standing Bench press Shoulder raises and flies Bicep curls.
Try slow sparring. A great tool for beginners, slow sparring takes all of your work into the ring for a safe, technique focused exercise. This is the best way to work up your opposite hand, focus on techniques or moves that you don't have down yet, and build up confidence in the ring.
Since you have to react to a live fighter, even at a slow pace, this is a great way build essential skills. Focus on coordination -- follow through on your punches, keep your feet moving, and focus on hand positioning in all circumstances.
All of your body parts should be moving in concert with one another. Method 2. Do interval training times a week. The classic long runs seen on Rocky are not actually great training for boxing. Boxing is about short, sustained bursts of high energy, and the best way to train for this is interval training. Intervals are when you alternate high energy, quick sprints with short rest periods.
As you get fit you can shorten the rest periods by seconds, improving your gains even more. A good starter workout would be: 1-mile warm up at slow, easy jogging pace. Mix in long runs, shadow boxing, and short sprints on non-interval days. Interval training will make up the bulk of your cardio workouts, and they are the best way to quickly and effectively train for several explosive rounds of boxing. However, you still want to move your legs on the off days.
The best way to do this is with a mixture of full body workouts, longer, slower distance runs, and some light, quick sprints. The following activities, used at the US Olympic training camps, should be mixed and matched into a minute long workout: mile run for warm-up moderate to fast pace. Shadowbox 1 round 3-minute round. Run backward meters. Sprint meters.
Jog with hands up, throwing realistic punches, for meters. Pepper in long, slow distance runs each week to rest and stretch your legs. The classic mile morning run still has its place in boxing training. Use it on days where you need to recover, especially after straight days of intense workouts.
Longer, slower runs are also best in the days leading up to a fight, as you don't want to be sore and tired when you step in the ring. Run for 30 minutes to an hour at a nice, comfortable pace, and stretch before and after. Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on.
As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running "roadwork. Jump rope every day you train. Jumping rope is one of the most fantastic boxing workouts imaginable, strengthening your heart, agility, timing, and coordination. You should aim to fit 15 minutes of jump rope into every workout. Start with the basic jogging technique, alternating feet as you spin the rope. As you improve, try alternate, more technical foot patterns: Jump with both feet together.
Cross your hands. As the rope is coming down, past your nose, cross your wrists over each other, then uncross them once the rope is passed your feet. Move as you jump. Work on agility drills, like ladders and quick cuts. Ladder drills are common in gyms across the world, and can be adapted easily into a variety of workouts.
You can expect your opponent to take a top position on the ground and begin an onslaught of attacks. You should always keep both of your gloves up by your chin with your elbows close to your sides to protect from body shots. By keeping your hands up at all times, you will reduce your chances of being knocked out. As a side note, a tell-tale sign of a boxer who is severely fatigued is one who cannot hold his or her boxing gloves up to protect his or her chin; if you see this, that is your chance to capitalize on the opportunity.
Simply put, while attacking with one hand, you should be blocking with the other. The inverse is also true, and this will apply to basically every type of attack in boxing. Always keep your guard up! One of the most obvious signs of an experienced boxer is actually not so obvious to the untrained eye. A skilled boxer or boxing enthusiast can recognize it, but it generally flies under the radar with most people.
I am talking about head movement. This comes with years of practice, though. Do yourself a favor and start learning proper head movement in order to make yourself a more elusive target. For some great examples of fighters who have mastered their head movement, watch Floyd Mayweather Jr. Silva often dropped both of his hands and taunted his opponents into wearing themselves out with plenty of missed strikes.
He would later take them out with counter shots. Some people think that a good defense is a strong offense, while others prefer to tire their opponent out by focusing on defending while their opponent punches himself out. The truth is that you have to develop your own style by learning what you are comfortable with. If your style is to come out and be aggressive and push the pace of the fight, then make sure to pick and choose your shots well and always be ready to defend from a counter-attack.
Alternatively, if you are more of a defensive fighter, you will have to focus on your movement and feints or other strategies to wear your opponent out.
Defensive fighters tend to rack up fewer strikes overall, but they wait for an opportunity to land a more significant strike. The ones that hurt the most are the strikes that you do not see coming. When you master the basics, like footwork, guarding, and slipping, the opportunities for your attacks will start to open up. A competent boxer knows better than to swing for the fences and hope he lands a haymaker.
Boxing is a calculated, methodical sport. The competent boxer will study his opponent within the first minutes of the bout to analyze his capabilities and what makes his opponent uncomfortable, in addition to finding his range.
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