Friday, January 13, 2012

Strength and Speed Training for Boxing Women

Women's boxing started out as a curiosity but is now a sport that attracts the attention of top boxing trainers, fight fans and female athletes. Women's boxing is a demanding start. Many women come into the sport for the challenge of it but are unfamiliar with the basics. In addition to learning the way to punch, move and train, women boxers have to get in top condition and build strength in order to be effective in the ring.
The conditioning aspect is vital for any boxer. Doing road work is a necessity. Road work--long-distance running--will help a boxer build the endurance that is necessary to last in the ring. Run 3 to 5 miles every morning before heading into the gym. Do this three or four times per week.
Strength Training
Women who go into boxing have to undergo strength training in order to become effective punchers. The average woman might not have the natural physical strength, compared to the average man, to throw powerful punches, so they have to lift weights and do circuit training more than male counterparts. Strength training by itself won't make a fighter an effective puncher, but a stronger woman will throw harder punches once she knows the correct techniques.
Quickness and Speed
One of the best tools that boxers use to gain speed and quickness is jumping rope. This will increase a woman's coordination, movement skills and help develop fighting instincts. Jump rope for six minutes, take a one-minute break and then jump rope for another six minutes. This will give you more jump and quickness once you are in the ring.
Heavy Bag Training
Women and men both train on the heavy bag, but they do it in different ways. Women want to build strength and upper-body endurance when they work out on the heavy bag. The idea behind training with the heavy bag is to be able to throw punches in combinations and to throw punches without stopping. This will build the kind of upper-body strength that will allow female fighters to become dangerous in the ring. Men are more interested in using the heavy bag to work on their power punching technique. Men want to throw punches using the muscles in their back, core and glutes in addition to their arms and shoulders. Unlike women, men are not looking at the heavy bag as a strength-building tool.
Boxing for women has not yet reached mainstream status but it has been an accepted sport since the 1990s. Many women go into boxing and training because it helps them get in shape. However, several women's amateur and professional programs are operating. Championship belts are awarded to top-level fighters and their fights attract ticket-buying fight fans.

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