The World inside the Boxing Ring

Are you a boxing aspirant? If you dream to be the king of the boxing ring, you can’t just throw left and right punches. You need a high level of strength, agility, stamina, and endurance. You need powerful punches, blocking, slips, and quick jabs. You need workouts of sprints, interval trainings, and drills for the perfect muscle, speed, and power to develop the right technique. Below are the steps for boxing training program:

 1.      The jump-rope interval workouts

This can be done three times a week to improve stamina. You need to jump rope for two minutes with one minute rest for heart rate to recover easily. Do this for five times. Rest for a minute and jump rope again for six minutes, then cool down. This will conjure up physical demands during a match.

 2.      Resistance training workouts

In developing muscular strength and power, go for workout of resistance training three days a week.  To do this, use compound exercises like pushup, lunges, squats, pull-ups, overhead shoulder press, and triceps drips. It will be best to do this in four sets with twelve repetitions. Challenge your muscles using moderately heavy weight. Try eight repetitions for more positive effects.

 3.      Sprint workouts

This should be done two days a week. Take a hundred meter sprinting and walk back to recover. Do a five set then time the other five sets. Make sure to record the times and raise your speed in every sprint. Improve your workout every sprint as well.

 4.      Shadow boxing and bag workouts

Practice shadow boxing and bag work three days a week.  This will enhance effective boxing technique. In practicing shadow boxing, use a combination of jabs, uppercuts, hooks, and cross punches for one minute then rest for one minute. Perform combinations of jab and cross-punch on the heavy bag for one minute and rest again for another minute. Repeat the shadow practice and rest again for one minute. The same minute is required for hook and uppercut combination on the heavy bag. Take rest for one minute. Finish the cycle for 5 repetitions.

You only need:

• Jumping rope
• Stop watch
• Heavy bag