Lightweight boxers (126 to 135 lbs. have produced some of the best fighters and most exciting fights in the history of professional boxing. Some of the top lightweight boxers include Roberto Duran, Julio Cesar Chavez, Benny Leonard and Pernell "Sweet Pea" Whitaker. Lightweight fighters are known for their speed, precision and ability to string punches together. However, some of the top lightweight fighters have had great knockout power and strength-building exercises are often included in their workouts.
Road work
The key to any top fighter's conditioning routine is roadwork. Getting in the ring for 12 three-minute rounds takes endurance and stamina. Fighters who get tired at the end of the round or the end of a fight take significant damage as the slight slowing of reaction time makes them vulnerable to taking big punches. Lightweights need to be in peak condition when they step in the ring so they can move to evade punches and put themselves in a position to deliver big punches. Getting up early in the morning to run 3 to 5 miles every day in training camp will help lightweight fighters have the strength to fight for the full three minutes of every round. It is essential to do this roadwork prior to a big fight.
Plyometric Workout
Plyometrics will help a fighter from the lighter weight divisions develop explosive punching power. Plyometric exercises for boxers usually develop arm, shoulder and chest strength. One of the best plyometric exercises for the lightweight boxer is rapid push-ups. Boxers will try to do 40 push-ups in a minute in order to build punching power while fighting through the strain of the exercise. Chin-ups also build explosive strength and so does throwing a medicine ball. Finishing the throw by snapping the wrist will help a lightweight get that added punching power needed to knock out an opponent.
Weighted Heavy Bag Punching
Punching a heavy bag for five to seven minutes can be grueling for any boxer. However, when you add resistance by adding extra weight to the bag it will make a boxer's arms grow heavy and make the workout especially grueling. However, it also builds timing and punching power that is significant to the lightweight boxer. Hitting the heavy bag-- especially in the last three minutes of the seven-minute routine--builds muscular endurance that comes into play late in a fight.
Road work
The key to any top fighter's conditioning routine is roadwork. Getting in the ring for 12 three-minute rounds takes endurance and stamina. Fighters who get tired at the end of the round or the end of a fight take significant damage as the slight slowing of reaction time makes them vulnerable to taking big punches. Lightweights need to be in peak condition when they step in the ring so they can move to evade punches and put themselves in a position to deliver big punches. Getting up early in the morning to run 3 to 5 miles every day in training camp will help lightweight fighters have the strength to fight for the full three minutes of every round. It is essential to do this roadwork prior to a big fight.
Plyometric Workout
Plyometrics will help a fighter from the lighter weight divisions develop explosive punching power. Plyometric exercises for boxers usually develop arm, shoulder and chest strength. One of the best plyometric exercises for the lightweight boxer is rapid push-ups. Boxers will try to do 40 push-ups in a minute in order to build punching power while fighting through the strain of the exercise. Chin-ups also build explosive strength and so does throwing a medicine ball. Finishing the throw by snapping the wrist will help a lightweight get that added punching power needed to knock out an opponent.
Weighted Heavy Bag Punching
Punching a heavy bag for five to seven minutes can be grueling for any boxer. However, when you add resistance by adding extra weight to the bag it will make a boxer's arms grow heavy and make the workout especially grueling. However, it also builds timing and punching power that is significant to the lightweight boxer. Hitting the heavy bag-- especially in the last three minutes of the seven-minute routine--builds muscular endurance that comes into play late in a fight.
Posted in: Boxing Exercises