If you are a boxing fan, you may wonder how Boxers work-out to stay in such amazing shape, and if it is possible for you to do the same.
You do not need to be conditioning for boxing to do these exercises, but if you want to get yourself in boxing-style shape, trying to do a workout like a boxer can be great. Of course, for aspiring boxers, this is important.
You need to know how to train getting your body in the right place for a fight. Being in fighting shape is significant for any boxer, or aspiring boxer. If you just want to get your body into boxing-fit shape, you can do the same.
So, what do boxers do?
How Do Boxers Train?
Boxers will usually train in different ways to prepare for a fight, although every boxer has their own training techniques to prepare themselves there are some ways of training that all boxers will use.
Many boxers will increase their endurance by going for a run. Running with high intensity is a great idea as it is common cardio training to increase stamina and endurance. Sometimes they may even sprint for short distances to help condition them.
A good idea for this is a 1-mile jog, then 600 meter sprints followed by 1 minute of rest between 6 sets, and then a 0.5 mile cool down jog.
Boxers will also often spar and do mitt work. These exercises are to get a bit of realism in their training. It can also help with power, technique, speed, defensive and offensive skills, footwork and strategy.
Fitness programs like traditional aerobic cardio workouts only create an increase in calories burned during the actual workout that drops off rapidly when you end your fitness training session,” adds Keith Keppner of the Keppner Boxing Franchise that started in Athens, GA. “But because of a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption) you have a substantial increase in the amount of calories you burn for hours after you end a boxing workout.
Boxers will also do strength training in the forms of pull-ups, chin-ups, squats, planks, leg-lifts, sprints, jump rope, and more.
Boxing drills are also common.
Workouts Worth Trying
So, if you want to do a boxing workout to get yourself fit like a fighter, what should you do? Well, whether you are a boxer or not it is safe to say that while technique is important, stamina, endurance, and strength is very important.
This is why we recommend doing cardio like runs and sprints to build up that significant stamina, as well as doing some strength and melee training.
Here are some ideas for you to incorporate into your workout…
While most of us relate jump rope to school girls, it is a key activity for boxers. It helps to build a lean and strong body and helps with coordination and footwork. It is also more intense than cardio as it is hard to maintain for long times.
Try doing single jumps, double jumps, figures of eight and high knees with a jump rope.
Burpees are like the old reliable boxing workouts and for many fitness enthusiasts. They increase strength and endurance.
To do this, get into a squat with your hands in front of you, kick your feet back and push up then lower your body to the floor. Return your feet to a squatting pose as fast as possible and then jump up.
It is intense and will tire you out, but it is really effective!
Alright, it does sound obvious, but sit-ups are great! It gives strength and helps boxers to keep on throwing those punches.
Simply lay down on your back with your legs bent at the knee, stretch arms out and use your abdominal muscles to pull up off the floor. Touch your toes and then lower back down. It is important to avoid using your arms to help you up.
If you find yourself doing this, you can try crossing your arms over your chest instead.
Another old reliable. Giving strong arms, chest, core, and shoulders.
We all know the push-up pose, so get into this pose, with your shoulders above your hands, tighten your abdominals, glutes and quads. Lower yourself down like you are trying to kiss the floor. Then push back up.
Beginners can do this with their knees on the floor, until they feel ready to advance.
Pull-ups are great to do at home and in a gym. Start off dead hanging with straight arms and your palms facing away. Chest up and shoulders back, tighten your glutes and crisscross your feet.
Pull up, so your chin is above the bar and slowly lower yourself.
Squats can help your legs get stronger and aid in balance.
Stand with your feet as wide as your hips with focus on applying your weight to your heel, not the ball of your foot.
Shoulders back and tense your abs. Then sit as if a chair was there. Go down until your thighs are horizontal, raise arms, and repeat.