Training to be a boxer takes effort, discipline, and confidence. If you are seriously considering a boxing career, go to the gym and find a coach. On the other hand, novice boxers can train on their own if they can't afford the services of a coach. Generally, serious boxers should be able to train for 3-5 hours 3-5 times a week.
Step
Method 1 of 3: Training Both Hands
Step 1. Focus on hitting techniques to increase strength and endurance
A good shot is an efficient shot, transferring power to the opponent with ease and elegance. In addition to training your speed and endurance, improving your technique will make you a better boxer. When practicing drills, focus on:
- Guide the stroke with the elbow. Imagine that you throw your elbow at your opponent instead of the wrist.
- Maintain body strength. Do not sway your body or make unnecessary movements. Keep your non-hitting hand close to your body, and your feet firmly under you.
- Let your arms rest and keep moving during the pause. When not hitting, allow your arms to relax, or “breathe” so that they swing comfortably with your body. Don't try to clench or hold tightly, as your fists will tire quickly.
Step 2. Focus on hitting smooth and clean on the speed bag drill
Hitting the speed bad hanging from the ceiling requires a strong and consistent rhythm. Continue hitting the speed bag in a circular motion so that both hands and speed bag keep moving. This exercise is an effective way to build endurance, connection, and hand coordination.
Do speed bag training sessions 3-5 times per session for 3 minutes, and only 30 seconds per interval
Step 3. Hit heavy sandbags in 3-minute intervals 3-5 times per training session
A heavy sand bag that is targeted at practice, will be your best friend. Instead, hit the sandbag for 3 minutes as if you were fighting. However, make sure you don't just stay in one place. Step on the tips of your toes, dance like a real fight, and stop every now and then to duck, dodge, and ward off punches like in real combat. In general, if you can train like a real fight, the results will be better.
To increase the challenge, swing the sandbag before starting. Thus, you are forced to focus on a moving target
Step 4. Try doing “sprints” to build hand endurance
Using a heavy sand bag, hit as many as you can for 30 seconds. Focus on the speed of the stroke, and not the power. After 30 seconds, rest for 30 seconds and repeat 4-5 times.
Step 5. Start training with a special menu
You can choose to use weights or just use your body weight to build muscle. Whatever the method, combine it with 2-3 days of strength training each week. Fortunately, boxing training is so intense that muscles are built every time you spar, fight, or shadowbox so strength isn't the focus of your workout. Do exercises that build some big muscles to speed up muscle building. Among them:
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body weight, or weight training: If you can't get to the gym, are under 16, or don't want to lift weights, there are several exercises you can do:
- Push-ups, hands closed and stance extended.
- Dip
- Front and side planks.
- Try body-weight row, or inverted row.
- Pull-ups and chin-ups.
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Weightlifting:
Focus on a smooth and subtle technique. We recommend controlling the movement up and down for the best and safest results.
- Row, sit and stand
- Bench press.
- Shoulder raise and shoulder fly.
- Bicep curls.
Step 6. Try sparring slowly
This method is great for beginners because it allows you to use all the hard work for the same exercise and focus on technique. This exercise is like regular sparring, but the punches are thrown at 75% normal speed. This is the best way to practice your non-dominant hand and react to real fighters. Even though the speed is reduced, this exercise is great for building key skills for a boxer.
Focus on coordination. Hit back, keep your feet moving, and focus on positioning your hands in all situations. All parts of your body must move in unison with one another
Method 2 of 3: Train Legs
Step 1. Do the exercises at intervals of 2-3 times every week
The long distance running shown in the movie "Rocky" is not really an effective boxing exercise. Boxing relies on short, sustained bursts of high energy so the best way to train it is with interval training. Intervals are when fast, high-energy sprints are alternated with short rest periods. As your fitness progresses, the rest period can be shortened to 10-15 seconds. For starters, this exercise should consist of:
- Warm up for 1.6 km by jogging slowly.
- A sprint run of 600 meters with a 1 minute break. We recommend that you run 75-80% of full speed
- 0.8 km slow jog for recovery at the end of the workout.
Step 2. Include long-distance running, shadowboxing, and short sprints on noninterval training days
Interval training will strengthen your cardio workout and is a great way to be able to fight quickly and effectively in several explosive rounds. However, you should also move your feet on rest days. Therefore, combine full body training and long, slow running with light, short sprints. The following exercise menu is used by US Olympic athletes and is carried out for 30-60 minutes of training:
- Run 1.6-3.2 km to warm up (medium to fast pace).
- Shadowbox 1 round (3 minutes).
- Run back 200 meters.
- Sprint 100 meters.
- Jogging with horses for 400 meters while throwing serious punches,
Step 3. Include 1-2 slow long-distance runs each week to rest and stretch your legs
The 6.5-8 km morning run is still often used in boxing training. Do it on your recovery days, especially after 2-3 days of intense training. Longer, slower runs are also great for preparation for the fight as you don't get tired when you're in the ring. Run for 30-60 minutes at a relaxed pace and stretch before and after your workout.
- Many coaches recommend running right after getting up in the morning so that you have time to recover and rest until it's time for technical training.
- When jogging, keep your stance (both hands in a defensive position) while occasionally throwing mock punches to loosen both hands. This is why boxers still refer to running as "roadwork."
Step 4. Do jump rope every workout day
Jumping rope is one of the best boxing exercises because it strengthens the heart, agility, timing, and body coordination. Do 15 minutes of jumping rope every training day. Start with the basic jogging technique and continue changing legs as you twist the rope. If you're advanced, try a more technical leg change pattern:
- Jump with both feet.
- Cross both hands. As the rope moves down past your nose, cross your wrists. Open your arms again when the rope has passed your feet.
- Move while jumping. “Walk” forwards, backwards, and sideways while jumping up and down on a rope.
Step 5. Do agility exercises, such as ladder drills and quick cuts
Ladder drills are common in gyms and can be combined with a variety of exercises. The trick, provide a funnel or exercise ladder and focus on the movement of the legs through each empty distance. As the practice progresses, combine the exercises by going through an empty distance twice, practicing going in and out of stairs, going forward and backward, etc.
Stairs are common in many sports, and it's a good idea to keep trying new moves
Step 6. Focus on good footwork technique
Good footwork is not just about training the heart and lungs. To be a good boxer, you need to train with the right attitude so that your feet move naturally when you fight. When training your footwork, focus on:
- Set foot on the base of the toes. This makes pivots, moves, and changes easier to perform.
- Continue to straighten the spine. The body should not bend or lean back. Thus, your body's center of gravity is balanced and your body movements are smoother.
- Relaxes the upper body. It's best to relax your shoulders and chest.
Method 3 of 3: Practice for Fighting
Step 1. Make sure you eat only healthy foods
Prioritize protein in your diet, and stop consuming high-calorie foods such as French fries, cakes, cream, butter, and sugar. Drink lots of water every day. The more water intake, the better for the body. A good diet menu consists of:
- Low-fat protein, such as eggs, fish and chicken (must have).
- Good unsaturated fats in fish, avocados, and nuts.
- Complex carbohydrates, such as pasta, whole grains, and quinoa instead of white bread and other simple sugars.
- Drink if thirsty. If you drink to stave off thirst, you will stay hydrated. Make sure you have plenty of water ready when you exercise.
Step 2. Practice shadowbox alone in the ring
Shadowbox is alone in the ring while constantly moving, throwing punches, and mimicking the rhythm of actual combat. This is the best way to practice preparing for battle without having to worry about getting injured or getting hit. Keep moving your legs, alternating hitting and blocks, and increasing the intensity. Most importantly, make sure to end the practice within one round (3 minutes in amateur combat).
- Focus on keeping moving in the ring and staying active.
- The hardest part in shadowbox is the mental. You have to convince yourself to train intensely for it to work.
Step 3. Do pull ups and chin ups to build back and arm strength so your punch is strong
If you don't do any other strength training, make sure you do pull ups. Do it every day, and try to increase the amount over time. Focus on keeping the up and down motion slow for maximum benefit. Even though it's difficult at first, try to do 10 pull ups a day, and increase the number gradually.
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The difference between pull ups and chin ups is in the grip and the muscles used
- For pull ups, both palms facing away from you, and arms shoulder-width apart. This exercise strengthens your back, shoulders and core, and focuses on your back muscles
- For a chin-up, palms facing you and arms shoulder-width apart. This exercise strengthens your back, biceps, chest, and core, and focuses on your chest and biceps.
Step 4. Strengthen your core muscles
Your core, which is made up of your abs and obliques, is responsible for transferring energy from your upper body to your lower body. Therefore, this muscle should not be neglected when practicing boxing. Core muscles should be trained every day. Combine 3 sets of 20 repetitions of the following exercises:
- body hold. This exercise is a crunch adapted to protect the back. Sit on your buttocks and raise your knees and feet in the air. Place your palms on the floor, under your back, and push your head toward your knees.
- Plank (1-2 minutes each side, repeat 2-3 times.)
- Leg lifts.
Step 5. Watch other boxers closely
Like any other sport, you can learn a lot from great athletes. Take time to watch other boxers' matches in between training routines. While watching, pay attention to the specifics of each round. For example, consider the boxer's feet in the first round. Watch his moves when pushed, around the ring, and when positioned to attack and defend. Then, look at his hands. See when punches are thrown, and how they react and retaliate while defending.
Step 6. Find sparring partners and practice matches 1-2 times a week
This is the only way to practice real combat. You'll get used to being hit by a moving opponent who retaliates, unlike when you train with a sandbag. This is the time to train the body as a whole, and develop as a boxer. Combat training is an exercise that cannot be replaced.
Try sparring with better boxers whenever possible. They will encourage you to learn and develop faster
Tips
- Make sure you start and end your workout with a stretch. This will improve your hitting and performance.
- Keep both knees bent for good balance.
- You can imitate a professional boxer during your sparring to get more ideas.
- If you have free time, watch boxing on television and learn from professional boxers.
- Stretch before and after exercise. Stretching helps build muscle.
- Drink lots of water. Water is very important for all sports
Warning
- Always eat breakfast, especially after a strenuous workout because you will feel tired or dizzy if you skip breakfast.
- Do not use drugs and steroids. Both will worsen the balance and focus of your body. In addition, drugs and steroids rarely produce results and are illegal. At worst, your body will be damaged in the long run.
- Get plenty of sleep and rest in your spare time.
- If you feel dizzy or are about to pass out, rest until you feel better.
