Boxers have to be in tip-top physical condition in order to get in the ring and throw punches against a willing opponent. Boxers lift weights to get stronger and they do roadwork to build cardiovascular conditioning, but they also used specialized boxing equipment like the heavy bag and the speed bag to build power, speed, quickness and agility.
Speed Bag
This is one of the most important pieces of apparatus used by boxers. It allows a fighter to develop a rhythm for throwing punches with speed and precision. Boxers use their left jab to get the speed bag moving, and they follow with finishing combination punches like the right cross, the left hook and the right uppercut. Boxers work on the speed bag for three minutes at a time because it mimics the same amount of time the professional fighter is in the ring for a round. It builds speed, quickness, agility, hand-eye coordination and timing.
Heavy Bag
This is how boxers gain extra power for throwing punches. Boxer will lift weights and do circuit training to get stronger, but building punching power comes from doing the work on a 60- to 80-lb. heavy bag. Boxers use their whole body to throw stiff punches, and they do it in combinations. They throw left jabs, left hooks, a straight right hand, a straight left hand, an overhand right and a right uppercut. Boxers will generally hit the heavy bag for three to five rounds (three-minute rounds) when building punching power, punching accuracy and endurance on the heavy bag.
Jump Rope
This is often thought of a as a child's toy, but boxers regularly use the jump rope to get their heart rates up and work on their coordination, timing and agility. Boxers regularly jump rope to fast-paced music for six to eight minutes at the start of each workout to get their heart rates up and get them moving at a fast pace.
Posted in: Boxing Exercises