Boxers need to be fit to fight. They need to perfect their punching skills and condition their bodies so that they can stand toe-to-toe with opponents. Boxing workouts include a lot of cardio training and strength training. Workouts also include ongoing training with punching bags. If you are new to boxing, there are some free training tips that can help you improve your performance.
Cardio
To be able to punch and get punched for several three-minute rounds, you need aerobic endurance. Boxers do a lot of cardio training to build up this endurance. This cardio training usually includes running and jumping rope. It is a good idea to mix up your running pace when you train to fight. Boxing matches are made up of sudden bursts of energy, so you should include bursts of sprinting in your running routine. When you jump rope, try to do this exercise in several three-minute rounds. Take short breaks between these rounds as you would in a boxing match. Jumping rope also improves your footwork for boxing.
Strength
To beat your boxing opponents, you need to deliver some powerful blows. Strength training is a big part of a boxer's workout. Boxers do push-ups, pull-ups, crunches and weight lifting during their training routines. A plyometric push-up is a good strength-building exercise for boxers. To perform this type of push-up, instead of just elevating for each push-up explosively push yourself up, hard enough so that your hands leave the ground for each repetition. Clap your hands together while you are off the ground. It is important that you stretch properly before and after doing strength training to retain your flexibility.
Heavy Bag
Training on a heavy bag can improve your power for boxing. Punching the heavy bag trains the muscles in your arms, shoulders, chest and legs. In addition, punching a heavy bag improves your coordination. Use combinations of jabs, uppercuts and hooks as you move around the bag. Visualize the heavy bag as an opponent that can hit you back. Keep your guard up and elbows in as you attack the bag.
Speed Bag
A speed bag is one of the best pieces of boxing equipment for developing speed, timing and coordination. Before punching the speed bag, make sure the fattest part of the bag is at the same level as your nose. If you are training with the speed bag for the first time, start slow. Your goal should be just to keep the bag moving in a rhythm. Eventually, hit the bag harder and more frequently to make it go faster. Try to hit the speed bag with jabs, straight punches and hooks during your workouts.
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