Making a decision to go into boxing takes a commitment to get into the best shape possible. When you get in the ring, your opponent will be throwing punches at your head and body with the intention of damaging you. You owe it to yourself and your loved ones to be in shape to survive a two-handed fistic attack and also hand out one yourself. You can get into better shape with a one-hour boxing workout.
Step 1
Punch the speed bag for three three-minute rounds. The speed bag is the ideal boxing tool to improve your hand quickness and your hand-eye coordination. It will also improve your punching accuracy and your endurance. Hit the bag repeatedly with your left hand to build up your left jab. This may be the most important punch in boxing, because it can stun your opponent and also set up all your other punches. With a one-minute break between rounds, this takes 11 minutes.
Step 2
Hit the heavy bag to develop your power punches. Boxers quickly learn they have to use their entire body when hitting the heavy bag because your will hurt your hands if you are just swinging your arms. Power punches start in your legs and travel through your midsection and core muscles. You also have to use your upper body and shoulders before letting all that power go through your hands. Hit the heavy bag for three three-minute rounds to improve power punching. Rest one minute between rounds, for a total of 11 minutes.
Step 3
Jump rope to increase speed, quickness, athleticism and endurance. The jump rope has been used by boxers since the early part of the 20th century. Boxers like Sugar Ray Robinson, Muhammad Ali and Manny Pacquiao have used the jump rope to help hone their instincts. Jumping rope will help burn calories and that allows the fighter to get in the best shape possible. Jump rope for two six-minute sessions with a one-minute break for a total of 13 minutes.
Step 4
Spar in the ring against an opponent of similar size and experience. No matter how much work you have done in the gym and how well you can hit the speed bag, you won't really have an idea of how you are doing in the ring until you fight an opponent. Spar for six three-minute rounds while wearing headgear and 14-ounce gloves to get an idea of how well you can throw punches and defend yourself. With a one-minute break between rounds, that's 23 minutes.
Posted in: Boxing Training