How to Build Punching Stamina

Your aerobic, anaerobic and muscular endurance all factor into increasing your punching stamina. Whether you plan to train for self-defense or sport, each facet must be worked on simultaneously. Training to increase your stamina requires consistent exercise and perseverance. Stamina is built up over a period of months so be consistent with your workout regime and you will see results. As boxing coach Ross Enamait says, "Train often and safely."

Things You'll Need

  • Fast bag
  • Heavy bag
  • Boxing gloves
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Instructions

    • 1

      Do anaerobic workouts. Anaerobic exercises, or metabolic conditioning, helps you through intense bouts of exercise. The point of these exercises is taking as few breaks as possible, which results in a lack of sufficient blood flow to the muscles, causing them to metabolize the available fuel in a more efficient manner. Doing anaerobic workouts increases your stamina while under extreme fatigue.

    • 2

      Train aerobically. Workouts such as running and shadow boxing are considered aerobic as sufficient oxygen is supplied to the muscles. Aerobic training is vital for increasing endurance. Run 5 miles three times per week and perform light boxing for prolonged periods of time. This increases your aerobic capacity and your punching stamina.

    • 3

      Train with a fast bag. This is one of the methods by which boxers achieve greater punching stamina. The fast bag, unlike the heavy bag, requires consistent light punches that tire the arms out quickly. Punch at the quickest pace you can manage and gradually increase your time. Aim to add an extra 10 to 20 seconds of punching time every week.

    • 4

      Train with a heavy bag, which is used for practicing heavy blows. The heavy bag causes your arms to tire quickly. Gradually increase your time spent punching to prolong your punching stamina. Do not perform light punches but focus on delivering powerful blows.