Throughout the 8–15 rounds of a fight, a boxer must be able to make quick, powerful movements, such as punching and dodging their opponent’s punches. That’s why, in the lead-up to a bout, boxers put in work on both the strength and stamina sides of the training equation to ensure they’re in peak condition.
The basic concepts of athleticism are the same whether your goal is to improve as a boxer or just to look and feel better. Performing weight-lifting exercises is the best way to gain muscle and strength. Cardiovascular exercises are the best bet if you want to get in better shape.
You can help boost your strength and conditioning for boxing by doing specific boxing conditioning exercises, some of which require no equipment at all and others that require specialized boxing equipment.
Boxing is a sport in which two individuals, usually wearing protective gloves, throw punches at each other for a predetermined amount of time in a ring. The goal is to outscore the opponent by landing more punches, while also avoiding getting hit. Boxing has a long history, with early versions of the sport dating back to ancient civilizations. It is a popular sport both as a professional and amateur competition and is also a common form of physical fitness training.
Boxing Conditioning Workout
A boxing conditioning workout typically includes a combination of cardio exercises, strength training, and skill-specific drills.
1. Cardio Exercise:
Cardio exercise is a type of physical activity that increases the heart rate and breathing and improves the body’s ability to use oxygen. This can include activities such as running, cycling, swimming, or using a stair stepper, elliptical machine, or treadmill. Cardio exercise is often used to improve cardiovascular fitness and endurance, and can also help with weight loss and stress relief.
In boxing, cardio exercise is an important component of a conditioning workout. It can include activities such as running, jumping rope, or using a stair stepper or stationary bike. These exercises help to increase endurance and cardiovascular fitness, which is essential for a boxer to be able to sustain the demands of a match. It’s recommended to do cardio exercise for at least 30 minutes, 3-5 times a week.
2. Strength Training:
Strength training is a type of physical exercise that uses resistance to induce muscular contraction, which builds the strength, anaerobic endurance and size of skeletal muscles. It can include exercises such as weightlifting, bodyweight exercises, resistance band exercises, and kettlebell exercises.
In boxing, strength training is an important component of a conditioning workout. It helps to build muscle and increase power, which can improve a boxer’s punches and overall performance in the ring.
Common exercises used in boxing strength training include:
Push-Ups:
Push-ups are a bodyweight exercise that primarily works the chest, triceps, and shoulders. They involve pushing the body up and down using the arms and hands while keeping the body in a straight line.
Push-ups are a great exercise for building upper body strength and power, which is important for boxing. They help to improve punching power by working the chest and triceps, which are the primary muscle groups used in punching. They also work the shoulders, which are important for stability and power in punches.
To perform a push-up, start in a plank position with the hands placed slightly wider than shoulder-width apart, and the feet close together. Lower your body by bending the elbows and keeping the body in a straight line. Once the chest is close to the ground, push back up to the starting position.
It’s important to keep proper form while doing push-ups to get the most benefit and avoid injury. Make sure to keep your core engaged and your body in a straight line throughout the exercise.
It’s important to start with a small number of repetitions, and gradually increase the number as you get stronger. It’s also important to vary the type of push-ups to target different muscle groups.
Pull-Ups:
Pull-ups are a bodyweight exercise that primarily works the back and biceps. They involve pulling the body up and down using the arms and hands while gripping onto a pull-up bar or another overhead surface.
Pull-ups are a great exercise for building upper body strength and power, which is important for boxing. They help to improve upper body stability and power by working the back muscles, which are important for upper body posture and stability. They also work the biceps which are important for punching power.
To perform a pull-up, start by hanging from a pull-up bar with your palms facing away from your body. Engage your back and biceps to pull your body up towards the bar. Lower your body back down to the starting position.
Weightlifting Exercises:
Weightlifting exercises, also known as resistance training, are a type of strength training that uses weights to induce muscle contraction. These exercises can help to build overall strength and power, which is important for boxing.
Some common weightlifting exercises that can be included in a boxing conditioning workout include:
- Squats: These work the legs, glutes, and lower back and are essential for overall strength and power.
- Deadlifts: These work the legs, glutes, back, and core and are great for developing overall strength and power.
- Bench press: These work the chest, triceps, and shoulders and are great for developing upper body strength and power.
- Lunges: These work the legs, glutes, and core and are great for developing overall lower body strength and power.
- Shoulder press: These work the shoulders, triceps and upper back and are great for developing upper body strength and power.
It’s important to use proper form and technique when doing these exercises to prevent injuries. It’s also important to start with a weight that is appropriate for your fitness level and gradually increase as you get stronger. It’s also recommended to work with a coach or trainer to design a personalized weightlifting program that aligns with your goals and fitness level.
Medicine Ball Exercises:
Medicine ball exercises are a type of strength and power training that uses a weighted ball to induce muscle contraction. These exercises can help to improve explosive power and core stability, which is important for boxing.
Some common medicine ball exercises that can be included in a boxing conditioning workout include:
- Medicine ball slams: These work the shoulders, back, and core. You throw the ball down as hard as you can on the ground or against a wall
- Medicine ball rotational throws: These work the shoulders, back, and core. You rotate your body and throw the ball to a partner or against a wall.
- Medicine ball chest passes These work the chest, shoulders, and triceps. You throw the ball to a partner or against a wall.
- Medicine ball Russian twist: These work the obliques and core. You sit on the ground with your knees bent, hold the ball with both hands and twist your torso to touch the ball on the ground on one side, then the other.
- Medicine ball squat and press: These work the legs, core, and shoulders. You squat down and then press the ball overhead as you stand back up.
It’s important to use proper form and technique when doing these exercises to prevent injuries. It’s also important to start with a weight that is appropriate for your fitness level and gradually increase as you get stronger. It’s also recommended to work with a coach or trainer to design a personalized medicine ball program that aligns with your goals and fitness level.
Isometric Exercises:
Isometric exercises are a type of strength training that involves muscle contraction without movement. They are static exercises that help to increase muscle endurance and stability, which is important for boxing.
Some common isometric exercises that can be included in a boxing conditioning workout include:
- Planks: These work the core, shoulders, and back. You hold your body in a plank position, with your body in a straight line, supported by your forearms and toes.
- Wall sits These work the legs, glutes, and core. You sit against a wall with your knees bent and your back straight, holding the position for a certain amount of time.
- Bridge: These work the glutes and core. You lie on your back with your knees bent and your feet flat on the floor. Then you lift your hips and hold the position for a certain amount of time
- Dead bug: These work the core. You lie on your back with your knees bent and your feet flat on the floor. You then lower your opposite arm and leg toward the floor and hold the position for a certain amount of time
- Scissor kicks These work the lower abs. You lie on your back with your hands behind your head and raise your legs up and down in a scissor-like motion.
It’s important to use proper form and technique when doing these exercises to prevent injuries. It’s also important to start with a small number of repetitions, and gradually increase the number as you get stronger. It’s also recommended to work with a coach or trainer to design a personalized isometric program that aligns with your goals and fitness level
3. Skill-Specific Drills:
Skill-specific drills are exercises that focus on improving specific techniques and skills used in boxing. They are an essential component of a boxing conditioning workout.
Some common skill-specific drills that can be included in a boxing conditioning workout include:
Shadow Boxing:
This is a solo drill that involves throwing punches while moving around, without an opponent. It helps to improve technique, footwork, and combinations.
Heavy Bag Work:
This involves hitting a heavy bag to improve power and accuracy. It also helps to develop combinations and improve stamina.
Mitt Work:
This involves hitting focus mitts or pads held by a partner to improve technique, accuracy, and power. It also helps to improve reflexes and defence.
Speed Bag Work:
This involves hitting a small bag suspended from a stand to improve hand speed and coordination.
Sparring:
This is a controlled fight with a partner, where you can practice your skills, combinations, and strategies in a realistic setting.
4. Core Exercises:
Core exercises are a type of strength training that focuses on developing the muscles of the trunk, specifically the abdominal and back muscles. A strong core is essential in boxing as it helps to maintain stability and balance while throwing punches, moving around the ring and absorbing blows.
Some common core exercises that can be included in a boxing conditioning workout include:
Sit-ups:
These work the rectus abdominis, transverse abdominis and oblique muscles. You lie on the ground with your knees bent and feet flat on the floor, and then raise your upper body towards your knees
Planks:
These work the rectus abdominis, transverse abdominis, and oblique muscles. You hold your body in a plank position, with your body in a straight line, supported by your forearms and toes.
Russian Twists:
These work the oblique muscles. You sit on the ground with your knees bent, hold a weight or a medicine ball with both hands, and twist your torso to touch the weight or the ball on the ground on one side, then the other.
Leg Raises:
These work the rectus abdominis and oblique muscles. You lie on the ground with your hands under your lower back and lift your legs towards the ceiling.
Bicycle Crunches:
These work the rectus abdominis and oblique muscles. You lie on the ground with your hands behind your head and bring your elbow towards the opposite knee while lifting your head, shoulders, and feet off the ground.
It’s important to use proper form and technique when doing these exercises to prevent injuries.
5. Flexibility And Stretching:
Flexibility and stretching are important components of a boxing conditioning workout, as they help to increase the range of motion and prevent injuries.
Flexibility is the ability of a muscle or joint to move through its full range of motion. Stretching is a form of physical exercise in which a specific muscle or muscle group is deliberately flexed or stretched to improve the muscle’s felt elasticity and achieve comfortable muscle tone.
Some common flexibility and stretching exercises that can be included in a boxing conditioning workout include:
Dynamic Stretching:
This is a form of stretching that involves moving the body through a full range of motion, such as arm circles, leg swings, and lunges. This type of stretching helps to warm up the muscles and prepare them for activity.
Static Stretching:
This is a form of stretching that involves holding a muscle or muscle group in a stretched position for some time, such as holding a lunge or a hamstring stretch. This type of stretching helps to improve flexibility and range of motion.
Yoga:
This is a form of stretching and flexibility training that involves a variety of postures, breathing techniques, and meditation. Yoga can help to improve flexibility, balance, and mental focus.
Foam Rolling:
This is a form of self-myofascial release that involves using a foam roller to massage and release tight muscles. This can help to improve flexibility and reduce muscle soreness.
Having a boxing conditioning workout that incorporates a wide range of exercises is essential for improving both fitness and performance. It’s also worth stressing that the workout plan must incorporate a warm-up and cool-down period.
Conclusion
A well-rounded boxing conditioning workout should include a combination of cardio exercises, strength training, skill-specific drills, core exercises, flexibility and stretching.
Cardio exercises such as running, jumping rope or cycling help to improve endurance and cardiovascular fitness. Strength training such as push-ups, pull-ups, weightlifting and medicine ball exercises help to build muscle and increase power.
Skill-specific drills such as shadow boxing, hitting the heavy bag, mitt work, speed bag and sparring help to improve technique and hone specific skills. Core exercises such as sit-ups, planks, Russian twists and leg raises help to build a strong core which is essential in boxing.
Flexibility and stretching are important to prevent injuries and maintain range of motion. It is important to consult with a professional trainer or coach to design a proper workout routine that aligns with your goals and fitness level, and also includes a proper warm-up and cool-down in the routine.