Boxing is a dangerous sport. Boxers must not only throw punches but also avoid their opponent’s hands. They are agile, constantly moving, evading punches, and firing back at their opponent with lightning-fast speed. If you don’t train properly, the pace of boxing matches can be very taxing on your body.
Although boxing is only a small sport, they use their upper bodies to throw punches and their lower bodies to maneuver around the opponent. To throw punches, you need precision, power, and most importantly, energy.
Boxers who are tired have difficulty throwing punches and avoiding them. If they are to remain competitive, they must be in top form throughout each round. Boxers need to have stamina in order to be able to use their skills throughout a match.
Boxers tend to stick to circuit training when they train. Boxers compete in two to three-minute rounds. After that, they take a 30- to 60-second break before moving on to the next round. Boxers train in the same way as fighters, working for one round of fighting and then taking a 30- or 60-second break.
Running is one of the most popular endurance activities. Boxers often run for long distances at a steady pace, running 30 to 45 minutes. Although this helps increase endurance, it is not as effective as sprinting or resting. Boxers must build stamina for specific sports. They should run for 2 to 3 minutes, then stop and rest.
Sprints are a sport-specific version of boxing. They alternate between work and rest, mimicking a boxing match with rest in between rounds. The sport is fast-paced, and sprinters must push themselves as they would in a sprint when the bell rings.
A sprint of 800 meters takes approximately two minutes. This makes it a great place for boxers to begin. Sprint for one minute, then rest for another, and you can go on as many rounds as necessary. Boxing fights typically last between three to ten rounds so aim for as many sprints as possible.
Jump roping has many similarities to boxing because you are constantly bouncing on the ground. To be able to react to your opponent’s moves, it is important to keep your feet light in the ring. It’s vital to condition your legs and calves after all the boxing.
It takes a lot of endurance to jump rope for more than two or three minutes at once. Boxers must condition their shoulders to be able to punch hard.
Jump roping is similar to running. It also strengthens your heart and lungs, which can help you last longer. Jump roping can be made more intense by increasing the speed.
Heavy Bag Punches
Boxing is one of the most specific sports. Heavy bag punches can be used to your advantage. For two to three minutes, you can move around the bag punching and dodging fake punches. You can use combinations of punches to simulate fighting.
You’ll quickly increase your punching power if you hit the heavy bags. They are much heavier and more difficult to move than an enemy.
Use realistic drills to train for boxing.
You can also have your partner hold the punching bag if you want something more realistic. You can even go into the boxing ring with your partner and have them interact like a real opponent. Your partner can use mitts to throw mock punches or block your punches.
To improve your stamina and focus on your weak spots, you can do various punching combinations. You can set a timer for two to three minutes, and then have your partner shout out various punches. You can keep your partner on the edge by having them fight back from time to time.
It can be tiring to punch mitts because you need to move your feet in order to keep up with your partner. You must also maintain your accuracy when hitting the mitts, which are a smaller target than a large bag.
You can make the punching mitts a conditioning drill by having your partner standstill and quickly punch with your jab. Then, cross your arms at your partner for 30 seconds. Rest for 30 seconds and then punch again. This will teach your body how to punch hard and slow down, as well as how to fight more conservatively.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals! Click Here to learn more!