Getting prepared for a boxing match is tough work. Boxers attempt to get in the best shape possible before they get in the ring by doing 3 to 5 miles of road work, lifting weights, hitting the speed bag and the heavy bag, and sparring in the ring. As the fight grows closer, you will want to tone down your road work and do exercises that should tighten and sharpen you by the time you get in the ring.
Shadow Boxing
As you get closer to fight night, you will want to sharpen your skills by doing power shadow boxing. Shadow boxing will sharpen the accuracy of your punching. The key is to shadow box and throw punches against air as accurately as possible for three full minutes--the same as a professional round. Give yourself a one-minute break and then go at it again.
Medicine Ball Sit-Ups
In order to strengthen your midsection and core muscles in order to deliver punches more forcefully and handle punches to that area without suffering damage, do sit-ups on an incline board and have your trainer drop a medicine ball as you finish the sit-up. As you come up, move your hands in front of your midsection and catch the ball. Do this 10 times, take a 30-second break and repeat the set.
Heavy Bag Workout
You will use the heavy bag throughout the training process. You will want to emphasize this aspect of training even more in the final three or four days before you fight. Hitting the heavy bag will help you deliver your punches with more force. Punch the heavy bag for three minutes at a time, mimicking a three-minute boxing round. Use your whole body to deliver each punch, not just your arms and shoulders.
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