Boxing is a demanding sports that requires participants to be in top physical condition if they are going to have a chance to compete and win against an opponent who is also in top physical condition. Since your opponent is trying to hit you with hard punches that can cause damage, you must take steps to protect yourself. Working out and engaging in exercises geared toward boxing will help prepare you to be in the best physical condition possible.
1
Jump rope to build stamina, quickness, timing, agility and quickness. This is one of the most traditional boxing exercises and one of the most effective. In most cases, boxers will jump rope for three minutes at a time because this is the same amount of time that a boxer will fight in a round. A boxer who can jump rope for three minutes, take a 30-second break and continue in that pattern for three or four rounds will make significant progress towards getting in shape.
2
Run at the local track and do interval training. Many boxers do road work---running 3-to-5 miles in the morning three or four times a week---but interval training can help a boxer build explosive strength and stamina. Run 100, 90, 80 and 70 yards in succession at the track, taking no more than a 15-second break between the sprints. When you finish all four, take a two-minute break and repeat the set. Do one more double-set of sprints before your leave the track.
3
Engage in Russian twists with a medicine ball to build core strength and explosive punching power. Hold a 10-lb. medicine ball in both hands in front of you and twist to your right and to your left. Do this 10 times, take a break and then repeat the set to build strength and power in your core muscles.
4
Punch the speed bag to get fast hands, increase your reaction time and quickness. To hit the speed bag effectively, you must deliver your left jab to the bag in a circular and continuous motion. As you hit the bag, it will hit the back rim of the support ring, and you will have to hit it as it rebounds back to you. Add in a straight right hand punch to increase your agility and quickness.
5
Build power by hitting the heavy bag as you prepare for your fight. The heavy bag weighs 70-to-90 pounds and is designed to increase your explosiveness and punching power. The premise of the exercise is that you will increase your strength by getting your whole body behind these punches. Hit the bag for 3-to-5 minutes at a time in order to gain punching power.
Posted in: Boxing Exercises