Boxing is a demanding sport that requires the participant to throw punches in rapid succession while avoiding an opponents' punches. This is a sport that requires maximum physical conditioning and reaction time, or the athlete will be put at risk in the process. There is a real danger of the athlete suffering a traumatic injury that can result in a permanent disability or even death in extreme cases. The best exercises help a boxer get into the ring when in top condition.
Road Work
This is the traditional boxing exercise. This type of cardiovascular training is good for a boxer because it builds lung capacity, burns fat and builds leg strength. In a boxing match, you will notice that while the boxer is throwing punches at his opponent, he is moving around the ring in the process. He is not standing still. In order to prepare for this, running 3 to 4 miles per training session--almost always early in the morning--will help build this aerobic capacity. This is vital in boxing in helping him move around the ring and in helping him recover between rounds.
Rope Jumping
Boxers have jumped rope to get in condition since the 1940s. The legendary Sugar Ray Robinson used rope jumping as a primary part of his training activity throughout his career, and boxers have used it ever since. In addition to helping build aerobic capacity, it also builds agility and foot speed. These are two of the most important aspects when it comes to avoiding an opponent's punches. Typically, a rope-jumping session builds in speed for the first three minutes and the boxer will jump rope--usually to fast-paced music--for a period of five to eight minutes per training session.
Plyometric Strength Building
Boxers need strength to throw effective punches, particularly in combination. The process of throwing a punch can become debilitating and tiring, especially when the boxer is in the last half of a three-minute round, if he is not in top shape. Working out with a medicine ball will help the boxer build arm, chest and shoulder strength. The best plyometric exercise with a medicine ball favored by boxers is the chest toss and the overhead toss. The key is to make as many throws in rapid succession as possible. A medicine ball thrown at top speed for three minutes at a time will produce an explosive plyometric workout that will bring increased punching strength.
Punching
Punching the speed bag and the heavy bag is a practical boxing exercise that will help the fighter develop precision and power punching. The speed bag will help the fighter learn balance and accuracy while throwing punches with quickness and agility. The heavy bag will help the fighter learn what it takes to throw power punches. Both punching drills are powerful aerobic workouts when done at top speed. Boxers should aim for three- to five-minute sessions on the speed bag and the heavy bag.
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