I believe boxing is one of the best workout technique to get a fit body. It works all your muscles, help to burn fat and develops your cardio, endurance, and skills. Plus, it is more versatile than lifting weights in the gym. It is an all in one fitness activity that is so exciting.
However, if you want to get the best from your boxing routine, it is not enough to buy a heavy bag and punch it. If that was the case, there were boxers everywhere. It is much more complex than that.
When you plan your workout routine, you should include the 4 most critical blocks. These are strength, skills, endurance and speed.
Let’s see them in details.
1. Strength and Conditioning for Boxers
It is evident that you should be strong to beat the opponent or hit the punching bag with power. Hence, you should do strength training.
There are many ways for that. You can lift weights, do bodyweight exercises or combine them. There is always a debate about if weights are beneficial or bad for boxing. Some experts say lifting weight is bad because it slows the fighter. Others say it has a positive impact.
I think the solution is the combination of boxing weight training and bodyweight exercises. I do that, and it works well.
For example, I make the most beneficial bodyweight moves such as pull ups, push ups, chin ups, squats, etc. but I use dumbbells for curls and shoulder exercises.
But, keep in mind, that strength training for boxers is not the same as the bodybuilders or the powerlifters do. Your aim is not to build huge muscles and extreme strength. Hence, it is enough to do fewer sets and exercises, but maybe more reps with lighter weights. Besides, do not forget to train each muscle groups, especially your abs.
Furthermore, it is enough to have strength training sessions just twice a week, and the workouts should not be done in a row. Your muscles need time to rest and recover.
Here is a useful video on workouts for boxers with weights.
2. Developing Skills
Another crucial part of an effective boxing workout routine is practicing the various techniques. As with everything in life you cannot learn anything without continuous training.
And, although, boxing seems to be a just a sport where people throw punches and move here and there, it is a very complicated system that requires a lot of practice.
Shadow boxing and heavy bag training are the best ways if you are at home to improve your drills.
There are a lot of tutorials online from experts from whom you can learn techniques. If you are a total beginner, I recommend you to start with the footwork. Also, do not want to learn everything at once. Pick one skill and practice that until you get familiar with it.
My favorite tutorials:
3. Boosting Your Endurance
If you have ever had heavy bag workouts for 3 minutes, you know how tiring it is. And just imagine, how exhausting it is to survive in the ring for 8 or 12 rounds while you have to attack and protect yourself. I respect boxers for their enormous endurance, and that is one of the reasons why I started boxing.
So, your workout routine should include many activities that develop your endurance. Boxing cardio workout with exercises such as jump roping, running, sprinting, cycling or compound exercises such as burpees.
To get better stamina have at least 20-minute intervals four times a week, but that depends on your fitness level. If you are a newbie start with 5-minute intervals, and as you get better increase the length and the intensity of your drills.
Personally, I prefer high-intensity interval training. For example, I jog for 1 minute and sprint for 30 seconds, and I do 15 circuits. However, there are many types of HIIT you can try.
Here are my favorite sources.
- How to Increase Your Fighting Endurance
- Keep Fighting: Endurance Training for Boxers
- Boxing Conditioning Workout
4. Developing Your Speed and Reaction Time
Finally, about speed and reaction that are vital as well.
It is understandable that the faster you are, the harder for your opponent to catch you or to protect your punches. You can increase your hand speed using a speed bag or shadow boxing in case you can only train at home.
Enhancing the reaction for a boxer is crucial as well. It helps the fighter to react quickly in various situations when the opponent wants to catch off their guard. The best way to enhance this skill to spare with someone, but a shadow boxing, is also a good exercise.
About sparring. It is obvious that practicing with someone is the best way to develop your techniques. It is great opportunity to learn various styles and to find out how to handle different situations. It prepares your mind for the real fight the best.
More tips on how to improve you reflexes.
No matter if you want to start boxing workout at home or in a gym, you should include these tips in your program to have a comprehensive boxing workout plan. Although, if you have a coach he will lead you.
And if you cannot afford to go to a gym, do not worry. By practicing at home, you can learn more than you think even if you do not practice sparring. Just get a punching bag, a pair of gloves, dumbbells, a jump rope and pair of good running shoes.
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