In order to get in the boxing ring and face an opponent who is intent on doing bodily harm to you, you should be in the best shape possible. You need to be quick, strong and have great hand-eye coordination. You also need endurance. If you can fight hard for the first few rounds but can't sustain it, you will be in danger in the later rounds. Endurance is a necessity for all fighters.
Road Work
Step 1
Run in the morning when you are preparing to get in the ring for a boxing match. Prepare for your run by stretching your hamstrings, glutes and calf muscles.
Step 2
Run 3 to 5 miles on an every-other-day basis.
Step 3
Stretch out after you finish running and return to the gym about two hours after you finish running.
Speed Bag
Step 1
Hit the speed bag to build hand-eye coordination, quickness and endurance. Use your left jab to propel the bag forward.
Step 2
Use the 1-2-3 method to hit the bag. Throw your jab and the bag will hit the back rim, rebound to the front rim and hit the back rim. Then hit the bag again. Continue in this manner.
Step 3
Hit the bag for three minutes at a time. This mimics the amount of time in a boxing round. If you can hit the bag for three minutes straight, take a one-minute break and then hit it again for three minutes, you will build endurance.
Heavy Bag
Step 1
Hit the heavy bag to build strength, punching power and endurance. When throwing power punches in a boxing match, you have to use your body to power the punch. Hit the heavy bag with a solid left jab.
Step 2
Throw a right cross, left hook and right uppercut at the heavy bag. Follow the pattern of left jab, right cross, left hook and right uppercut.
Step 3
Punch the heavy bag for three minutes at a time. Take a one-minute break and repeat in order to build explosive punching power and endurance.
Posted in: Boxing Training