Boxing has gained in popularity as a way to achieve overall fitness. Boxing requires a unique combination of physical abilities that include strength, speed and power for effective punching, cardiovascular and muscular endurance to carry you through multiple three-minute rounds of intense activity, and agility to avoid your opponent's punches. It requires specific types of training.
Resistance Exercises
Resistance training will help build the muscle strength required for powerful punches. The major muscles where strength needs to be developed include the anterior deltoids, pectoralis major, triceps, abdominal core muscles (rectus abdominus, internal and external obliques), and the quadriceps and gastrocnemius in the legs. Training should involve relatively heavy weights and low numbers of repetitions to concentrate on strength development and minimize hypertrophy. Calisthenic exercises such as push-ups, sit-ups, lunges and squats can also be included.
Endurance Exercises
The continuous aerobic activity in successive three-minute rounds requires a high level of cardiovascular endurance. This is generally accomplished in boxing training with the traditional roadwork, or running. Long-distance runs should be interspersed with interval training for maximum benefit. Most boxers add 10 to 20 minutes daily of jumping rope as an aerobic activity to develop cardiovascular endurance.
Heavy Bag Exercises
Working out with the heavy bag is an effective way to build punching power and refine technique. When hitting the heavy bag with full force, a boxer's muscles, tendons and ligaments are stressed in a way that triggers their development. As your fist decelerates into the bag, these structures encounter a dynamic type of resistance. Heavy bag training, which is often done in multiple rounds of several minutes each, adds another form of endurance training specifically targeting the muscles used in punching.
Speed Bag Exercises
Boxers must be quick, both in their movements to avoid opponent's punches and to ensure their punches can connect with a rapidly moving target. Working on the speed bag, which moves rapidly in concert with a boxer's training punches, is a way to develop speed of muscle contraction and quick reflexes.
Shadow Boxing
Shadow boxing in front of a full-length mirror is a standard part of training. This technique allows boxers to see their movements and refine and perfect them. Using your own reflection as an imaginary opponent, a boxer in training will throw punches, avoid punches, bob and weave, and practice footwork.
Sparring
Sparring against an actual opponent in a nonconfrontational training setting provides the final step in a boxing training program. Through sparring, you will have the opportunity to try your techniques against a thinking, moving opponent and to practice your defensive skills of avoiding or blocking your opponent's punches. This provides a test of your boxing abilities prior to getting in the ring in competition.
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