Work-Out Tips for a Boxer

Boxing, as we know it today, was founded by James Figg. Figg opened a boxing academy in London, England in 1719. Aside from training the more than 1,000 members, Figg was considered a champion because he never lost a fight throughout his entire career. Training for the sport of boxing has come a long way since the 18th century. A boxer must be in top shape to perform at the best of his ability in the ring.

  1. Time of Exercise

    • In boxing, fighters fight during 3-minute rounds. You should train in almost the same manner. Cardio and strength training exercises should be performed in 2- to 3-minute segments, with 1 minute in between for rest. This improves your overall stamina and also simulates the approximate time of the actual rounds and recovery period between rounds. This frequency of exercise keeps your heart rate at 85 to 90 percent of its maximum during your workout.

    Effective Heavy Bag Use

    • A heavy bag must be used in the right way to maximize the equipments potential. Each punch of the heavy bag should be as hard as possible. Jabs, haymakers, uppercuts and combinations of punches should all be thrown with maximum intensity every time. Use something called the "Olympic Drill," where you hit the bag as hard and as fast as possible for 60 seconds, with a 15-second rest in-between. Slowly build the length of time you can perform this drill until failure.

    Jump Rope

    • Jumping rope effectively works several aspects of the body a boxer needs in the ring. Everything from balance, coordination, agility, speed and footwork are strengthened during a jump rope routine. Start by just skipping rope with two feet. Slowly increase the speed of the rope until you master that technique. Introduce other techniques such as skipping on one foot, double-jumping the rope, criss-crossing the rope and eventually jumping significantly to a spot 1 or 2 feet in any direction, while skipping the rope. With each style, master the technique first, then increase the speed.

    Sparring Tips

    • The last step before actually stepping into the ring for a real fight is sparring. During sparring, two fighters box without the intent of harming the other, but to work in a setting that simulates a live match. Boxing headgear is also worn for safety during sparring. While sparring, keep your chin down. This protects you from a massive uppercut from your opponent that lands under the headgear. After throwing a combination, move to the side so your opponent cannot come straight at you. Remember to breathe during the boxing round. You may have a tendency to hold your breath while throwing punches or defending yourself. Breathing during this process helps you maintain your stamina.