Title Boxing Training

To train for serious boxing, you must focus on anaerobic and aerobic endurance.

Boxing is a sport that requires extreme anaerobic and aerobic endurance, hand-eye coordination, reactive power, strength, agility and quick reaction time. A quality boxing program should be designed with these elements in mind. Training on the heavy bag, speed and double-end bags, focus mitts, shadow boxing and sparring should be coupled with a diligent strength and endurance program for boxers to perform at their highest levels.

Speed Bag and Double-End Bag

Speed and double-end bags are designed for hand-eye coordination and increasing reaction times. The idea is to predict where the bag will be after hitting it in order to continue doing so. Develop a rhythm on the speed bag by alternating your hands as you strike the bag, allowing it to hit the board three times between each strike. Double-end bags develop accuracy and timing; start with striking the bag with jabs and slipping when the bag comes back at you. Slowly incorporate more and more advanced combinations while you work around the bag with footwork.

Focus Mitts and Shadow Boxing

Training with focus mitts and shadow boxing are some of the most important aspects of a boxing training program, as they emulate fighting situations. When hitting focus mitts, use a variety of combinations as well as defensive techniques such as slipping jabs and crosses, bob and weaving underneath hooks and counter punching. Shadow boxing is where you can develop your technique and level of comfort with throwing punches, foot work and head movement. Visualize yourself in a fight or sparring session, anticipate punches and clenches, attack your "opponent" and make applied use of your footwork.

Heavy Bag

The heavy bag is crucial in developing the speed and power of your punches. According to RossBoxing.com, the heavy bag is the most important element in the development of both individual punches and combinations. It is important to practice punching the bag both hard and fast, and as with anything, practice makes perfect. The more you hit the heavy bag with proper technique, speed and force, the better your punches will become.

Sparring

Sparring is the most important element in training prior to a sanctioned fight. While sparring, you can work on your jabs to keep opponents away and set up combinations. You become immediately aware of the importance of footwork, head movement, and slipping and dodging punches. Once you become more comfortable with sparring, develop your understanding of ring dynamics by pressing your opponents into corners and cutting off their movements.

Additional Exercises

As a boxer you should work to increase your strength as well as anaerobic and aerobic endurance. Try body-weight strength exercises such as push-ups, burpees, skipping rope, pull ups and plyometric drills (for power and speed). Running programs should include both long-distance sustained runs as well sprint conditioning.

References

• Ross Boxing: The Gym
• Ross Boxing: The Heavy Bag
• Ross Boxing: Training