Training Program for Boxing

Boxing is a combat sport where two people of the same weight fight each other with their fists. There can be a tremendous strain placed on both the muscular and cardiovascular systems during a boxing match. For this reason, a sound training program that addresses all the different elements of boxing is vital for anyone who participates.

  1. Interval Training

    • A boxing match consists of a few minutes of exertion followed by a brief rest, which is why interval training is important. Interval training includes short bursts of exercise such as sprinting, rope jumping or even light weight training, followed by a short rest. Repeat the cycle as many times as your fitness level will allow. Structure your intervals like rounds in a boxing match to get your body accustomed to how it will need to perform later.

    Strength Training

    • Strength training is an important part of your boxing training, since there is a great deal of burden placed on your muscles during a boxing match. Exercises such a push ups, chin ups, squats, crunches and sit ups will strengthen multiple muscle groups at one time, while maintaining flexibility.

    Gloves On

    • Incorporating heavy bag and speed bag work into your interval training will help keep your reflexes sharp and let you work on different punch combinations. Find a quality sparring partner, because only with another real person throwing punches at you will you be able to develop the defenses necessary to win a real match.

    Don't Forget Nutrition

    • Make sure to get enough high quality carbohydrates to maintain your energy levels, as well as protein to help repair and rebuild muscle tissue. Focus primarily on whole foods such as leans meats, eggs, fish, fresh fruits, vegetables and plenty of water.

    Putting It All Together

    • When training for an actual match, allow at least six weeks to get in shape. Aim to train at least three to four times a week but listen to your body if it's telling you to take a day off.