Intense Boxing Training

Boxing is a sport that demands much physically from fighters. Therefore, fighters must adopt intense training routines to get into peak shape for competition. Fighters use speed, stamina and power training to hone their bodies into the fighting machines they need to be contenders.

  1. Speed Training

    • Practice speed training first with a speed bag. A speed bag trains boxers to punch quickly and with rhythm. Boxers punch the speed bag to keep it perpetually moving, which takes timing and reflexes. Jumping rope is another type of speed training, which trains the body to react quickly and with coordination. Shadow boxing, which is analyzing your own punching and moving form through your shadow, trains the eye to react to quick movements, according to Talkboxing.co.uk.

    Power Training

    • Power training conditions the body to exert powerful punches. This involves perfecting punching form and training the muscles in the arms, core and most importantly, legs. Since the most power of a punch is derived from the stance, it is important for fighters to weight train their legs. However, the most serious boxers aim at doing many slow repetitions to build lean, fast muscle instead of bulky body-builder muscle.

    Stamina Training

    • Stamina training aims to condition the body to resist fatigue, according to sport-fitness-advisor.com. This includes running, as well as other cardio workouts like jumping jacks, jump squats and sprints. It is important for boxers to train themselves to deliver many punches without getting tired, as well as to strengthen their core to absorb punches.

    Intense Workout Schedule

    • By combining the aforementioned elements, boxers wishing to build their skills significantly can create their own intense boxing training routine. Bodybuilding.com gives the following advice for stamina: run two to three times a week, giving one day between runs to rest. Begin by running two miles, sprint 100 meters, shadowbox for a three-minute round, round backwards 200 meters, sprint 100 meters, and repeat, ending in another two-mile cooldown run. For strength, break upper body and lower body up into alternating days, doing core training every day. For speed, work the speed bag every day, cooling off with reps on the jump rope and two three-minute rounds of shadow boxing.

    Considerations

    • Other things figure into the success of a boxer. Nutrition is one of the most important. Eating foods high in protein is a must, and many boxers trying to build their bodies will eat 2 grams of protein for every pound of body weight, every day. Getting enough minerals, vitamins and water is important as well.