How to Improve Conditioning for Boxing Training
One of the most important elements of boxing training is proper conditioning. Even if you have the hardest punch, great technical form and the best chin, you won't last very long in a boxing ring without great conditioning. To really step up your boxing conditioning, you'll have to perform some workouts both in and out of the ring.
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Instructions
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Plan three one-hour workouts per week. To improve conditioning for boxing training, you have to train at full throttle, and you have to train often. That means a minimum of three boxing workouts per week.
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Break your training into bursts of three minutes, simulating actual round lengths. To intensify a workout, extend the rounds to four or five minutes or don't rest between bursts.
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Jump rope for two rounds at the beginning and end of your workouts. In the beginning you'll be warming up and breaking a sweat for a good session and at the end of a workout you'll really be pushing your already tired body.
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Do road work, which is simply running while occasionally punching as you go. Start off with a one mile jog and progress until you can handle three miles.
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Create training games to push yourself. For example, set a goal on the heavy bag of punching at least 200 times in a three minute round. Or jog in place for thirty seconds every time you mess up on the speed bag. Your skills will improve along with your stamina.
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Train at a gym or with a friend. You're likely to push yourself harder in the presence of someone else, and you'll be able to add more variation and instruction to your workout.
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Find a consistent sparring partner. When you're sparring, you're really putting everything together and you'll get a great workout. Of course, you'll also need good stamina before you start to spar, or you'll be done midway through the first round.
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To really see how your stamina and conditioning stack up, borrow a workout from the military, "Max PT" or Maximum Physical Training. For an hour, push yourself through various aerobic exercises and stretches such as jumping jacks, running in place or toe touches and alternate with boxing exercises such as hitting the heavy bag or doing sit ups or push ups.
Do not rest at all until the hour has completely passed, and cycle through each station or exercise in 30 seconds to one minute. This works best in a group setting, with a leader or coach guiding the workout.
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Tips & Warnings
Add variation to your routine to stay excited and improve results.
Always stop a workout if you feel lightheaded or ready to faint. Always use proper padding and protection gear when sparring.
Resources
- Photo Credit Jake Emen
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Comments
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higherstandard
Jun 22, 2009
For me, step #8 is the key. I found myself utterly lacking cardiovascular fitness. As a result, I signed up for a boxing class just recently that uses that method. I am sore in places I never knew I had. Thanks for the great article.
