How to Train a Boxer or Fighter

Training a boxer or fighter could be a daunting task if you've never done it before, even for personal trainers who help people get fit on a daily basis. The reason for this is that fighting and boxing do not rely solely on strength. These sports also require speed, agility, strategy and stamina. There are plenty of exercises that focus on these elements; mixing them together in the proper order results in an excellent workout for a boxer or fighter.

Instructions

    • 1

      Warm up. All workouts need to begin with a warm up. The workout itself will be more effective and less injuries will result if the boxer is warmed up. To start with, have the boxer jog in place for several minutes. Jumping jacks should follow the jogging. Add other light cardio exercises to the warm up as needed. Each successive exercise should be slightly more intense than the last.

    • 2

      Stretch. Stretching after the warm up is essential to prepare the muscles to really work. Begin by stretching the larger muscle groups, such as the quadriceps and hamstrings and work down to the smaller muscles like the biceps and calves. Make sure to stretch every muscle group as deeply as possible without injury.

    • 3

      Jump rope. Cardio is important to improve a boxer's stamina. Jumping rope is an excellent way to get the heart pumping. The boxer should begin with normal jumps, raising the feet off the floor only enough to allow the rope to pass. With time, have her progress to jumping with alternate feet for an added workout.

    • 4

      Circuit train. While cardio is essential for a fighter to stand a chance in the ring, he must also tone and strengthen his muscles. Circuit training involves running through several different types of exercises back-to-back, followed by a quick break, then the circuit is repeated. The exercises involved in the circuits should include cardio and strength training. The ideal length of time is three minutes of training followed by a one-minute break, as this his how real fights are timed.

    • 5

      Work out the core muscles. The abdominal muscles, often referred to as the core, are essential for a fighter's success. Each workout should include a variety of exercises designed to work out and challenge the core muscles. Medicine balls are particularly effective tools for core workouts.

    • 6

      Practice punching. Working on punches is required for all boxers. If a heavy bag is available, have her wrap her hands and don a pair of gloves before attacking the bag. Practice all types of punches daily, focusing on the ones with which she is weakest.

    • 7

      Cool down and stretch. A brief cool down period is important to help relax the muscles and lower the fighter's body temperature. Because the muscles are nice and warm at this point, stretching now allows muscles to stretch further, increasing flexibility.