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Boxing Training Routine

Boxing Training Routine

Boxing is a very intense and fast-paced sport, and professional boxers need to rely on much more than brute strength. Training routines therefore focus more on endurance and techniques.
Rahul Thadani
For a beginner, looking to adopt the basic boxing skills, it is important to remember that sport is not to be taken lightly. Boxing is a very old tradition of one-on-one sparring with an opponent, and more than brute strength, boxing requires endurance, stamina and strong arms. People with low centers of gravity are known to be better boxers, and being fleet footed and fast also helps immensely.

The best training routines focus on building all these attributes in an individual, and not focusing on one single thing alone. It is the deadly combination of all these factors that makes a person a truly great boxer. In order to train to reach the desired level, one requires a lot of mental strength, will power and commitment. A single routine can zap your energy, so it requires a lot of dedication to see it through for a few months. Supplementing these rigorous and intense home workouts with the right kind of diet is also extremely important.

Equipment for Boxing Training Routines
It's important to work with the right equipment for this purpose, as there are specially designed exercise materials that enhance the performance of boxers. Some of the basic equipment that is needed is as follows:
  • Jump rope
  • Heavy bag
  • Speed bag
  • Focus mitts
  • Mirror
  • Slam man
  • Medicine ball
  • Maize bag
  • Double end bag
To have an opponent to spar with is also recommended. Apart from these, there are some pieces of safety equipment that must also be used by a training boxer so as to avoid the possibility of a serious injury:
  • Hand wrap
  • Heavy bag gloves
  • Speed bag gloves
  • Groin guard
  • Sparring gloves
  • Mouthpiece
  • Headgear
The trick here is to divide every week into certain parts and concentrate on a special exercise each day of the week. One day of the week must be assigned as a rest day, and this day gives the body a chance to recuperate. The following exercises must be performed in a planned manner:
  • About 10 minutes of stretching exercises and warm ups.
  • 15-20 minutes of shadow boxing with a mirror.
  • Heavy bag workout, focusing on jabs and crosses. You can divide your regime into time slots, and take a small break at equal intervals.
  • Conditioning exercises like push ups, pull ups, crunches, leg lifts, and straight leg sit ups.
  • Regular running for 3-4 miles every alternate day.
  • Jump rope continuously for about 10 minutes at a stretch.
The order in which you perform these exercises and the amount of time that you do them for can change according to your fitness level. You can turn it up a notch, if you are already in good shape. Training rarely involves the use of free weights as they are used for muscle building purposes. By building up large bulky muscles, a boxer will find that his maneuverability is greatly hindered. Instead, a boxer needs to train in order to become nimble footed and have a great amount of endurance. The lighter his body, the better. This is why boxers usually have very lean physiques.

Boxing is very hard and fast-moving by nature, due to the intensity of the bouts. These training exercises are also referred to as anaerobic exercises, and they have the ability of raising the heart rate to very high levels. Boxing is not simply about becoming stronger. People who are extremely well built and have very strong arms often turn out to be pretty lousy boxers. The focus instead is on mental awareness and great endurance, along with a high speed intensity. Once proper techniques have been learned, by following various tips and techniques, it becomes much easier to see results.