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Boxing Workout Schedule

by
author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
Boxing Workout Schedule
A woman is training in a gym wearing boxing gloves. Photo Credit Monkey Business Images/Monkey Business/Getty Images

Building a boxing workout schedule means different things to different people. To some, the training schedule is designed to help you become the best boxer you can become and help you gain a championship. To others, it is designed to help get you in top condition. In order to build the proper workout schedule, you have to determine if you are going to be a championship fighter or someone who wants to be in better shape.

Conditioning Drills

A boxer has to be in top condition every time he goes into the ring. Therefore, much of the boxer's time has to be devoted to conditioning. Conditioning drills like jumping rope, running, sprinting and shadow boxing will help you improve your overall conditioning. Do conditioning workouts three or four days per week.

Strength Training

This is one area that has seen a major shift in philosophy when it comes to boxing. Until the late 1970s, boxers refrained from using weights for strength training, because old-school trainers thought the process of lifting weights would make a fighter "muscle-bound." That philosophy has disappeared. Boxers can do arm curls, the leg press, the bench press and lunges to gain strength. In addition to lifting weights, boxers should also do pushups, pull-ups and ab crunches to build strength. Do this three times per week.

Sparring

In order to build your skills in the ring you have to get in the ring and compete against fighters who have abilities similar to your own. When sparring, wear bigger gloves that cushion the punch and head gear. However, neither you nor your opponent should hold back. In order to get the most out of your time in the ring, you need to work hard, look for openings, throw crisp punches and defend yourself. Always take a day off between sparring sessions and give your body a chance to prepare itself for the next exercise.

Road Work

Road work is the essence of the endurance training all boxers must do if they are going to be strong throughout their fight. A fighter does not want to fight hard for one or two rounds and then struggle because of his lack of strength and conditioning. Boxers run 3 to 5 miles when doing road work. This should be done four times per week up until the last 10 days before a match. At that point, you should scale back your road work to 1 to 2 miles once or twice over the final 10 days.

Heavy Bag and Speed Bag

Boxers should hit the speed bag to improve quickness and reaction time and the heavy bag to build strength and punching power. The speed bag will help a fighter develop a great left jab and learn how to anticipate where the next punch should be thrown. The heavy bag will help build explosive punching strength. Don't just throw punches with your arms and shoulders; use your legs, core and glutes to deliver the punches with power. Use the speed bag and heavy bag three times per week.

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