Boxing Tip

How to Do a Boxing Workout

Basics | Jump Rope | Shadowboxing | Conditioning | Bag Work | Roadwork | Stretch

A Boxing Workout is done just like a fight; with Rounds and rest in between. Novices can start with two-minute Rounds and one-minute rest.

As you get into better shape you will want to increase to three-minute Rounds and one-minute rest.

Once you have become conditioned you are ready to train the way real fighters train; three-minute Rounds with thirty-seconds rest.

A basic Boxing Workout consists of a jump rope warm-up, shadowboxing, conditioning, bag work, roadwork, and a stretching cool-down. However, you can mix these up for variety, or if you have a partner who knows how to feed the mitts you can add that in too.

Whenever starting a Boxing Workout you will need to warm-up first. Grab a jump rope and go for 2 rounds. If you have never jumped rope before, get used to it. All boxers jump rope.

Here are some pointers. Try to jump only as much as you have to off the ground. It wastes less energy, and you can jump longer. Once you can jump 50 times over the rope without tripping or whipping yourself start alternating your feet when you jump. Jump on your left foot, and then on
you right foot, and back to your left.

Shadowboxing is when you throw your punches and practice your defenses in the air. It is a training tool as old as Boxing itself.

Originally fighters would face a wall where they could see their shadow and literally box their shadow, hence the name Shadowboxing. They would try to punch their shadows while evading their shadow’s punches. You can either box your shadow, or you can Shadowbox the way most Boxer’s do it nowadays, by standing next to a mirror and watching yourself. Look for mistakes like dropping your hands or crossing your feet when you move. Shadowboxing is the best way to improve your technique without a Boxing Coach.

Conditioning is extremely important to a Boxer. Without it you will not be complete. It is hard to express your great Boxing technique when you’re sucking wind.

A Boxer’s conditioning is made up of four things;
1. Pushups
2. Pullups
3. Squats
4. Core and Neck

You can mix these up however you want and you can do any version you wish. These four exercises should be done in a circuit, and just like everything else each set of that circuit should done in Rounds. Do two to four Rounds.

Now it’s time to put on your gloves. Bag work consists of the Heavy Bags, the Top-Bottom Bag, and the Speed Bag.

You should start with the Top-Bottom Bag, it’s the one that’s attached to the ceiling and the floor on rubber bands. The goal is to hit it as it moves. Don’t hit this bag hard. It’s not about power. It’s about hand-eye coordination.

Next you should work the Heavy Bag. Now it’s about power. You should always start with fast flicky punches and finish with a power shot. Move around the bag. It’s important that you use your feet and circle the bag instead of standing in one spot.

Finish up your bag work on the Speed Bag. It’s the small ball hanging from the platform against the wall. Hitting this bag is about timing and endurance. There are many ways to hit the speed bag. But to start, hit the bag on a three count. Hit, two, three, hit, two, three. Take off your gloves to hit this bag and strike it with the side of your fist.

You should start with at least two Rounds on each bag and should go up to five Rounds. Each bag works a different ability, so you should try to work the appropriate tactic on the appropriate bag.

Remember, the Top-Bottom Bag works hand-eye coordination, but make no mistake it’s a hell of a workout. Hit the bag with fast snappy punches and remember to keep your hands up, this bag hits back.

Remember to work your hands and your feet on the Heavy Bag. As the bag moves, move with it. Follow it, circle around it, and get out of its way. Try to always hit in combinations to the head and body, and finish with a power shot.

Remember, the Speed Bag is about timing and endurance. Sure, it’s frustrating at first, but it’s the coolest thing to do when you finally get good. Don’t hit the bag hard, work on speeding it up (that’s why it’s called the Speed Bag).