Boxing is a sport that requires its athletes to be in top condition. In order to get in a ring and compete with another fighter for up to 12 three-minute rounds, a boxer has to be at his peak physically. He must be in the kind of cardiovascular condition that will allow him to move easily, have the kind of strength and power to throw effective punches, and have the reflexes to get out of the way of punches.
Heavy Bag Training
Hitting a heavy bag will help you learn to throw punches with strength and explosiveness, and will also increase your stamina. The key to working out on the heavy bag is to throw punches in combinations and get your full strength behind the blows. Start your combinations with a left jab. This should be a stiff punch that emanates from the chest and shoulder. Throw it forcefully. Follow with a right cross, a left hook and a right uppercut. Throwing punches with a 1-2-3 rhythm will get you used to throwing punches in succession.
Road Work
In order to be able to last a fight of three rounds or longer, you have to do road work in order to get in top cardiovascular condition. Run two to five miles every morning when training for a fight. Follow the morning workout with a high-protein meal that will allow you to go back to the gym for a full workout later. Running two miles or more will also prepare you for the quick movement needed to stay effective throughout a boxing match.
Jumping Rope
Jumping rope is another traditional boxing exercise. Fighters usually start jumping rope early in their workout at the gym. It increases speed, quickness and reaction time. Jump rope for three minutes at a time to mimic the action in the ring during a three-minute round. Some fighters go as long as six to eight minutes in order to develop quick reactions and build stamina.
Posted in: Boxing Exercises