To properly prepare for a boxing match, you must get yourself in excellent condition. Your goal in training is to prepare to go against an opponent who will be trying to knock you out with hard punches -- and to do the same to him. Exercises that build speed, quickness, power and endurance will be key to your success in the ring.
Speed Bag Workout
The speed bag is a primary tool used to prepare for getting in the ring. Hitting the speed bag helps a fighter build hand-eye coordination, speed, timing and quickness. It also helps him perfect a left jab, a short, quick punch that is designed to stun your opponent and keep him off balance. The speed bag is about the size of an underinflated volleyball. It hangs about six feet off the ground on an S-hook from a metal ring that is attached to the wall or a platform. During training, hit the bag with your left jab, let it hit the back ring and rebound to the front ring, let it hit the back ring again before hitting it a second time. Hit the bag with three left jabs to every other punch you throw. Your routine can include a right cross, a power punch delivered quickly; a left hook, a power punch that covers more distance; and a right jab, which is a short punch that is supposed to surprise your opponent.
Heavy Bag
The heavy bag teaches a boxer how to throw power punches. The heavy bag weighs 60 to 90 pounds and hangs from a reinforced wall or ceiling mount. It is about five feet in length and allows the fighter to practice throwing head and body punches. If you are hitting the heavy bag properly, you are using all of the muscle fibers in your body -- and not just your shoulders, biceps and fists. The heavy bag teaches you to use your legs, glutes, core muscles and chest in addition to your arms when punching.
Jumping Rope
Boxers regularly jump rope to build speed and quickness. Jump rope for five minutes at a time to build quickness and movement skills that will help you avoid an opponent's punches -- then deliver one yourself.
Roadwork
Boxers regularly run three to five miles to build endurance while in training for upcoming bouts. Serious training for a fight typically lasts at least six weeks, and during the first five of those weeks, boxers will run early in the morning. Professional fights can last 10 to 12 rounds, and even the most talented fighters will lose their form in the late rounds if they give in to fatigue. Don't run the last week before the fight to preserve strength, but run at least four times per week during training.
Weight Training
Boxers use weight training to build strength. When using the proper form when punching, that weight training can have significant benefits. Exercises like the bench press, arm curls, lunges and the leg press will help a boxer get stronger and that will translate into harder punches when the boxer delivers those blows with speed and balance.
Posted in: Boxing Exercises