A basic boxing training routine doesnt need to be fancy or full of impossible exercises. Pair up, spend 2 minutes on each drill with 30 seconds rest. Jab, cross, hook, uppercut, repeat. Have you ever wanted to go train at a professional boxing gym, yet felt shy about doing so or were not sure what to expect. D. Press all the way back up to full plank. Your front foot should basically be pointed straight ahead at your imaginary opponent. Its often plain, boring, and focuses on mastering the basics over and over again. His expertise is formed both from formal education (a degree in health and physical education) as well as personal experience (former USA amateur boxing 3X Golden Glove champion and current Cruiserweight professional boxer). Jumping Jacks. When youre planning on a boxing workout routine, youll have to focus on four prime factors. Written by: Alvin Davie. Punching bag work: 2-3 days a week. An alternative is doing 30-meter sprints with 15 seconds of shadow boxing/rest. If that was the case then there would be boxers all over the place. Sparring should be fast to keep the fighters adjusted to the timing but with the power and intensity turned down to avoid hurting each other. What most beginners dont get is that your body should be RELAXED when youre boxing. Burpees. 20-Minute HIIT Boxing Workout Routine. A lot of boxers will incorporate 2-3 interval training workouts each week. Strength and Conditioning and Boxing Training. Lower body until chest is just a few inches above the floor. One of these exercises is jumping rope. Weightlifting keeps your muscles under tension. Clenching your fists and tensing your muscles will tire you out quickly. Like burpees, the more fit you are, the more push-ups you can perform. Intervals consist of intense, sustained running for a set distance or time. Theres a lot more to it. A. 5 minutes of neckups. High-knees. 6. 5.30pm. Weight training doesnt teach you to relax quite the opposite actually. Heres the workout: Exercise 1 skipping 32 minutes (focus on being light footed and on coordinating your arm speed with the speed of your legs). This is just a sample of the Boxing HIIT workout plan, you can modify this according to your need or create a new one. A boxing workout with Michael may include punching combinations, jumping rope, evasive moves and core work. Rotate back to a boxing stance. Morning training begins with an empty stomach, by warming up, which includes loosening up the body via rotating the joints and then by stamina training via endurance exercises such as various kinds of running, jumping, push-ups, etc., for 1530 minutes. He would often use the rope as a warmup and would bust out 1015-minute rounds, most of the time with ankle weights. Keep your back flat against the floor when you are in the sitting position, then go back down to starting position. At the morning training session, basic skills are practiced. Double unders, triple unders, cross jumps and other advanced exercises made his routine a pleasure to watch. One set with gloves and the other with pads. 30 seconds work, 30 seconds rest. Do this for at least two months and you will see how strong you become and how it impacts your boxing. Round 1: Boxer Push-up. Drill 2: jab, cross, left hook. A. 1.30pm. Jump rope, core exercises (crunches, bicycles etc), and plyometric movements (throwing a medicine ball is great for Exercise 2 shadow boxing 32 minutes (focus on head movement, footwork and guard as you throw your combinations). First, situate your feet so that theyre shoulder-width apart, with one foot in front of the other. One of the best ways to condition the body for boxing is through interval running. As boxers we build stamina, speed, strength and suppleness in order to be able to apply the skills to their maximum effect. Quickly snap left arm back to starting position. Most of the times it can be plain and even boring since it focuses on mastering the basics over and over again. Do at least 3 sets of 10 sit-ups for this exercise. 4: Rear Hook Rotate your body forward and transfer weight to your front leg. Jab, cross, hook, uppercut, body punch, repeat.

The Best Boxing Workout for Beginners (More than 50 Drills) Push-ups may seem very basic, but they are all about that strength and conditioning. The cardio-intensive nature of boxing allows them to drop body fat while getting ripped. You do 15 seconds of sprinting followed by 15 seconds of rest. Start in plank position with hands directly below shoulders, core engaged.

Gets your body warmed-up. As you get stronger, you can decrease your rest periods by 10-15 seconds. As long as you are dedicated and open to learning, this same boxing training routine will take you far. C. Press halfway up, then lower back to hover above from the floor. Sparring and Boxing Training. Pivot on your front leg and turn your torso to follow through on the punch. Why Is Boxing a Good Sport?Full Body Workout. Boxing engages muscles from all over your body. Effective Cardio Workout. Throwing punches and dancing around a boxing ring expends significant energy, making boxing an effective sport for getting a cardio workout.Training for Endurance and Stamina. Super Stress Reliever. Workout #2: Aerobic Power Intervals On The Heavy Bag. 30 seconds work, 30 seconds rest. Repeat. B. The boxing workout routine isnt all about punching bags and speed bags. And judging by the expression with which he did it, he honestly enjoyed the jump rope. NEILSON Boxing has invested in Swindons fight scene after announcing they have become part-owners of Alpha Boxing and Fitness. Promoter Looking ahead to the show, Neilson says March marks the start of a busy period for him and his boxers. With great emphasis placed on the shoulders, chest, and arms, push-ups are amazing for boxing. As you can tell from the above, the British heavyweight has an intense schedule where he trains three times a day, including cardio, strength and conditioning and boxing training. So, your boxing training routine should include many activities that develop your endurance. Frank believed in training with lighter gloves, the same weight that you compete with. Start in boxing stance: feet slightly wider than shoulder-width apart with the left foot slightly in front and fists protecting face. Repeat all of the above for 3-5 rounds. (For example, training with 10oz gloves over 16oz gloves if you are a lightweight.) While the aerobic energy system plays an important role in boxing, so does the alactic energy system which is responsible for fuelling the quick bursts of punches and movements. Your coach: George Foreman III, EverybodyFights founder. 5. Have at least 20-minute intervals four times a week to get better stamina, but that depends on your fitness level. Swap pad holders + boxers after a 30 second break. Skills development is a fundamental part of a boxing training routine. Focus on encouraging great technique on these drills. Start With Shadow BoxingStance As you move through your shadow boxing workout, your stance is important. Your non-dominant foot should always be in front. Footwork Proper footwork is key to successful boxing technique. For starters, your steps will be more of a shuffle. Punches There are four types of basic punches: jab, cross, hook and uppercut. Defense Step into the middle of the trap bar with your feet hip width. A good boxing circuit idea is to take exercises that are related to boxing and adding them in alongside shadow boxing drills. 15 minutes of situps and leg raises. Conditioning for boxing should consist mainly of boxing performed in a way to stimulate specific aerobic adaptations to the heart and the muscle. Bring your lead arm up to shoulder height with your elbow bent at a 90-degree angle.

Then rest for 60 seconds. These are mainly cardio workouts such as jump roping, running, sprinting, cycling, or compound exercises such as burpees. Alvin "Gorgeous AL" Davie is a Puma Master Trainer known for his out-of-the-box workouts and personality. 2-3 Rounds Jumping Rope. Increase to 30 seconds sprint 30 seconds rest, then 45, all the way up to 60 seconds. But performing aerobic intervals are another way of attacking the aerobic energy system at its limits. A basic boxing training routine does not have to be too fancy and full of impossible exercises. Amateur boxers fight 2 Pin the shoulders down and back, pick the chest up slightly, and tuck the chin. Reinforce the Skills 8:00pm-10pm. Speed bag: 2-3 days a week. 5 minutes of neck bridges. The article on The Top 10 Boxing Training Videos should be your first port of call. Post workout meal, rest and sleep. Drill 1: jab, jab, right cross. The best workouts for boxers aside from boxing-specific drills include exercises that improve your strength, agility, speed, endurance, and power. This is a very challenging workout and it will test your mental and well as physical strength. Punch and Pull. Once you get more advanced, try the wind-up wind-down. Start in a boxing stance, fists in front of your chin. Step 1 split the class into two. Step 2 line up the group with pads against a wall or in a line next to each other. Since boxing is about short, bursts of powerful movements, HIIT workouts are a great way to train. It also included warm-up exercises, so do it accordingly. 4. 5 BOXING FOR FITNESS ROUTINES Jab, Cross, duck, 10 straight punches 2 pushups Jab, Cross, Jab, Cross, duck, 20 straight punches 4 pushups Jab, Cross, Jab, Cross, Jab, Cross, duck, 30 Training. A boxer's training depends largely on the point in their career at which he or she is situated. If the boxer is just a beginner, a minimal training routine might consist of learning how to hit a heavy bag, a speed bag, or a double end bag (a small bag with a cord on top and bottom connecting it to the floor and ceiling) as well as doing shadowboxing in front of a mirror, skipping Push the 30 Seconds: Jump Rope (Active Rest) 30 Seconds: Jump Rope (Max Effort Sprints or Double Unders) Repeat 2 more times for a total of 3 minutes. Continuous boxing is great for expanding your gas tank. Push-ups are a perfect exercise to build strength for martial arts. Total Workout Time: 12-20 Minutes. So heres how to perform this boxing HIIT workout. Cross your arms over your chest, then sit up with your legs in the air. Push the hips back slightly and sink the butt down to grab the middle of the handles.

Here's a fun boxing drill suited to groups, great for classes such as boxercise where you need to add a bit of variety to the class. If youre right-handed, your left foot is going straight An example of a boxing training routine would be: 1 mile warm up jog This must not discourage you because, as they say, only practice makes perfect! Time : 10 minutes. Common intervals for boxers consist of distances of 200, 400, 600 and 800 meters. Rinse and repeat. While this workout Strength training: 2-3 times a week. B. Jab left hand forward, extending arm with control, rotating palm to face down. Drill Length: 20 minutes (10 minutes per part) Equipment Needed: Pads + Gloves. Weightlifting Tenses Muscles. Many boxers will also run daily in order to improve endurance and stamina. 1.