Monday, January 2, 2012

Boxing Training Workout Plans

Boxing and training for boxing can get you in great shape---boxers are among the fittest of all athletes. Success in boxing requires strength, muscular endurance, aerobic and anaerobic fitness, power, courage and plenty of heart. Even if you never intend to step into a boxing ring, your all-round fitness will benefit from these boxing training ideas.

Three-Minute Rounds

Boxing matches take place over three-minute rounds interspersed with one-minute recoveries, so to train for boxing success, your workouts should reflect this. Perform circuit training consisting of calisthenic exercises such as push-ups, sit-ups and squats for a total of three minutes before resting for 60 seconds and repeating for four to six "rounds" to simulate a boxing bout.


Most boxers start their training day with early morning runs, which they call roadwork. Roadwork builds aerobic fitness and lower-body endurance and also helps fighters maintain their weight. Add some roadwork to your regular training routine by heading out for some steady-paced runs early in the morning.

Power Push-Ups

Boxing is about punching, and the more powerfully you strike your opponent, the more likely you are to be the winner. Perform a variation of the traditional push-up to increase your punching power. Place your hands on the floor and extend your legs so your weight is supported on your hands and feet and your body is straight. Lower your chest down to the ground. Extend your arms dynamically and drive your upper body off of the ground. When you land, bend your elbows, lower your chest back to the ground and repeat. If you have a history of wrist or shoulder problems, exercise caution when performing power push-ups.

Jumping Rope

Jumping rope is a traditional exercise for boxers and develops your aerobic fitness, eye-hand-foot coordination, muscular endurance and agility. You can jump rope in a variety of ways to improve your boxing fitness. To enhance your high-end aerobic fitness, try jumping rope using a fast cadence for three minutes before slowing down for 60 seconds and repeating for five "rounds." To develop your anaerobic fitness, trying performing sets of 20 to 30 double unders---two rope turns per jump. For aerobic fitness, jump rope at a steady pace for 20 minutes. Always wear supportive shoes when jumping rope to minimize the risk of foot, knee, ankle or back injury.


Boxers need a strong core to protect themselves from body blows and because a strong core contributes to the power of your punches. One of the best core exercises you can do is the V-sit. Lie on your back with your legs straight and your arms on the floor above your head. Raise your legs and arms simultaneously and pike your body so that you are sitting on your sacrum. Reach for your feet so that, when viewed from the side, your body looks like a V shape. Return to the starting position and repeat. You can also perform this exercise with bent legs if you find the straight-legged version too challenging.

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