Friday, January 13, 2012

Boxing Training With Speed and Heavy Bags

Preparing for a boxing match is a full-time job for most fighters. To stay healthy in the ring and give yourself a chance to win, you cannot let your training slip just because you don't have fight coming up in the next three weeks or a month. The best fighters train every day to stay strong, keep their reflexes up and make sure their endurance is at a high level.
To work on your endurance, you will need to do roadwork three times or more per week. Roadwork is how boxers refer to distance running. Fighters hit the road early in the morning--before going into the gym--and run 3 to 5 miles at a time. Expect to tone down the roadwork in the final seven to 10 days before a boxing match, but know that running allows you to prepare for expending the energy that you will need to have in a boxing match.
Speed Bag Training
To have a chance to get the punch in before your opponent does, you have to display your quickness on a regular basis. You have to be quicker to punch and to block your opponent's shots. Working on the speed bag will help you improve your quickness and your instincts. Boxers want to hone their left jab on the speed bag and add in a right cross, a left hook and a right hook. Hitting the speed bag regularly will help you get quicker when it comes to delivering punches. Do this for 15 minutes every day, take a two-minute break and then repeat the drill.
Heavy Bag Training
The heavy bag is a vital boxing tool when it comes to delivering a punch with power. It is not enough to hit a heavy bag with just the power in your arms and shoulders. You must use your hips, glutes, legs and core muscles when you deliver a power punch. The heavy bag will make you use your entire body when you are throwing a punch. That will translate into you learning the right way to throw a power punch in the ring. Do this every day for 10 minutes, take a five-minute break and then repeat the set.
As you go through the training process, you will need to step in the ring and spar with another opponent. A sparring partner should be a solid boxer who will challenge your ability. Both you and your sparring partner will get in the ring with protective headgear and gloves that have extra padding. Some fighters also wear rib protectors. However, both of you will throw hard punches. You have to land yours and avoid your sparring partner's, as if it were a boxing match. Sparring three times a week will help keep you sharp and prepared to fight.
The earlier you are in your career, the more important it is to keep to your daily training regimen. Boxing is a dangerous sport and if you want to protect yourself you have to take training very seriously. The habits for your career are set in the first two years so make sure you push yourself to the maximum in order to give yourself the best chance to win and stay healthy when you get in the ring. If you notice that your training tactics are starting to wane and you spend less time running, sparring or hitting the speed bag, you may be winding down in your career. If you are no longer preparing the way you did earlier in your career, you owe it to yourself and your loved ones to either rededicate yourself to your training or to give strong consideration to retiring.

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