Boxing is a sport that combines very precise techniques and strategies with peak physical fitness, strength and reaction time. Although sparring is an element of training, much of the exercises and routines used to develop and refine boxing skills and areas of strength incorporate weight and plyometrics training. This helps develop strength as well as the fast-twitch muscle fibers needed for quick, explosive movement.
Incorporate Circuit Training
The best type of intense exercising mimics the type of exercise and intensity typical of a boxing match. Since matches consist of multiple rounds of intense fighting separated by rest periods, a circuit training exercise program can mimic the physical demands of an actual fight. According to BrianMac.co.uk, these circuits should last 2 minutes in length and be done multiple times in a row to simulate the workload of a boxing match. Types of exercises you can incorporate into the circuit---using 30 second intervals for each---include burpees, shadow boxing, jump rope, push ups and squat thrusts.
Weekly Plyometric Sessions
Plyometrics are exercise programs that emphasize explosiveness, power and speed, all of which are critical to boxing skills and success in the ring. BrianMac.co.uk recommends completing a plyometric program twice weekly. This exercise program utilizes a series of exercises like bounding, jumping and hopping, all of which are done as powerfully and explosively as possible. These repetitions should be done 10 to 20 times per set, and for 1 to 4 sets per session, depending on your fitness level.
Sparring Sessions
Sparring sessions are only effective for individuals that have learned the basic punches and footwork. But once the basic moves have been learned, sparring is the only effective way to practice attack strategies without suffering the physical damage from a full-on contest. Sparring partners typically hold pads in place of gloves and provide targets for you to strike with your punches. Many times a coach will serve as a sparring partner to provide advice and shore up weaknesses in a boxer's striking and footwork.
Posted in: Boxing Exercises