What Is The Best Boxing Workout?
- sahil sharma
- Aug 31, 2017
- 5 min read
What is the best boxing workout? A boxing workout can increase endurance, strength, and speed. Our forum members have put together great workouts, talk about different methods, myths, and what kind of workouts they followed. Read on and try them out!
A boxing workout can increase endurance, strength and speed. Although boxing workouts can be cruel and intense, the risk is worth the reward.
Boxing workouts can consist of:
Jumping rope
Shadow boxing
Heavy bag
Speed bag
Sparring
Weight training
Running
Etc.
Boxing is approximately 80% anaerobic and 20% aerobic, which is why I included interval training along with cardio and weight training. This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter.
If you're not looking to become a boxer, you will need all of these things for self defense and it can help you become a better athlete in your sport.
Before getting into the actual workout, let me go over the activities and exercises you will utilize in your workouts.
Jumping Rope:
This popular form of cardio will reduce your body fat while providing a fun and intense workout. There are many other benefits of jumping rope that are vital for a boxer including improved coordination, quickness, endurance, agility, and footwork.
There are many types of different jump rope skipping styles, but here are the three you will need.
Running In Place:
Remain stationary spot while lifting the knees high with each turn of the rope. This is the basic and easiest style of jumping rope.
Double Unders:
Make two turns of the rope for every one jump. This style is more difficult to learn so use it only when you have mastered the running in place style.
Criss-Cross:
Cross the arms at the elbows on the descending swing of the rope and jump through the loop. Uncross the arms on the next descending swing and repeat the process. This style is great when looking for a challenging way of jumping rope.
Beginners looking to jump rope need to be patient, because it takes time to build your skills. If you tend to trip on the rope, don't become frustrated, just relax and try it again. Overtime, you will find it easy to jump rope and your skills will improve.
Shadow Boxing:
This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.
Heavy Bag:
The heavy bag has been around for a long time because it has helped boxers improve their overall skills without the need of a partner. This is also good for beginners, since it will get them ready for sparring.
The heavy bag has many benefits, and they are listed below.
Increase Aerobic Endurance:
Training with the heavy bag with maximum intensity increases your aerobic endurance. Divide the training into 3 five minute rounds where you look to throw as many punches as possible.
Increase Punching Power:
The heavy bag is the perfect tool for boxers to work on their punching power and technique. Beginners can learn to use the correct muscles when punching such as the shoulders, arms, chest, back, waist and legs. Keep in mind that the power first comes from the legs, then your waist which is your core shifts that power to your upper body.
Improve Coordination:
Throwing combinations and circling the bag will help your coordination. You will also improve your posture and your movements.
Improve Boxing Technique:
Try to perfect your stance and your punches when using the heavy bag. You will notice your techniques will greatly improve in a short period of time, and then you will be ready for sparring.
Improve Shape:
The heavy bag is an excellent form of cardio that will shred away excess body fat. Mix the heavy bag with jumping rope and you will be in tremendous shape.
Footwork:
Many individuals have trouble learning the correct stance and footwork, so here is a brief explanation of the popular orthodox stance.
Stand with your feet about shoulder width apart
Take a step forward with your left foot
Your right foot should be kept at a 45 degree angle
Shift your weight to the balls of your feet
To keep proper balance, distribute your weight equally between your feet
Keep your knees slightly bent
Tuck your elbows to your sides
Place your fists at cheekbone level
Place your chin down and look up
Below is a list of some of the punches you can try on the heavy bag.
Jab - A rapid straight punch thrown with the lead hand. The movement begins with a slight turn of the hips and waist followed by a straight punch.
Cross - A straight punch thrown with the rear hand, while the lead hand is tucked against the jaw to protect the chin.
Hook - A half circled punch thrown with either hand targeted to hit the side of the opponent's head. Keep your rear hand tucked against your jaw to protect your chin.
Uppercut - A vertical punch thrown with the rear hand targeted to hit the opponent's chin. When performed correctly, an uppercut can ruin the opponent's balance.
Exercises:
Barbell Deadlifts This full body exercise mainly works the traps, quads, glutes, lower back and abs.
Barbell Squats This exercise works the quads, hamstrings, glutes, lower back and abs.
Barbell Bench Press This exercise works the pecs, along with the front deltoids and triceps.
Dumbbell Shoulder Presses This exercise works the front and side deltoids.
Dumbbell Shrugs This exercise works the traps intensely.
Reverse Barbell Curls This exercise is excellent for strengthening the wrist, which is crucial for a boxer. It works the wrist extensors, brachioradialis, brachialis and biceps.
Pull-ups This movement works the lats, with assistance from the biceps and brachioradialis.
Crunches Works the upper abs.
Hanging Leg Raises Works the lower abs.
Sets:
Keep your sets to 3 for compound and abdominal movements, and 2 for the rest of the exercises. Boxers train with weights to increase their strength and power, so there is no need to train with high volume.
Reps:
For compound exercises, your reps will be 5, and for the rest of the exercises, reps will be 8. However, when you perform crunches and hanging leg raises, perform 25 reps. Use correct form on all exercises to prevent injury.
Rest:
In between sets, you should rest between 1 and 2 minutes to ensure your muscles have recovered.
Running:
HIIT should be used when running since it will increase both aerobic and anaerobic endurance capacities, and it will burn calories faster than any other form of cardio.
Below is an explanation of how HIIT is performed.
Start with 5 minutes of warming up and stretching to get your body ready. Begin running at a regular pace for 1 minute, then increase the pace to 90 or 95% of your Maximum Heart Rate. Keep the pace going for 15 to 20 seconds, go back to the standard pace for 1 minute, and then repeat. Do this for 15 to 20 minutes and end it with a 5-minute cool down and stretch.
Stretching & Flexibility:
Include stretching in every workout day as it will prevent you from getting injured and increase your flexibility.
Standing Toe Touches
Seated Butterfly Stretch
One Leg Over Stretch
Neck Circles
Shoulder Circles
Arm Circles
Elbow Circles
Wrist Circles
Knee Circles
Ankle Circles.
Bonus Question:
Have you ever followed a boxing workout? If so, how were the results?
I have followed a boxing workout to improve my cardiovascular health. It helped a lot and it also prepared me for a season of wrestling. It gave me great muscular endurance and power. This routine is not for bodybuilders or those looking to gain mass. It is rather a routine to keep in shape and improve endurance, power and cardiovascular health: all important aspects when you are in the ring.
I suggest following this workout for a month or two and then testing your cardiovascular strength on the track. You will see amazing results on speed and how much better shape you are in. The results will simply amaze you.
Good Luck!
Bibliography:
www.findarticles.com
https://www.bodybuilding.com/fun/ss11.htm
https://www.bodybuilding.com/fun/inmag57.htm
https://www.bodybuilding.com/fun/rossboxing5.htm.
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