Boxing is a sport that requires significant effort while training. When you get in the ring, you are at a high level of risk. You are going into a fight with an opponent who wants to knock you unconscious. While your goal is the same, you have to prepare so that you are quick enough to avoid those dangerous punches and fast enough to get into a position to deliver them. A fighter must complete his circuit training in order to be prepared to enter the ring.
Power Training
A fighter must hit the heavy bag and build strength to throw hard punches. Power punches are thrown not just with the fists, arms and shoulders. Power punches are thrown with the entire body. Hitting the heavy bag trains a fighter to use the entire body. Power punches are thrown starting in the leg and go through the core muscles, up through the chest and then are delivered with the arms. Hit the heavy bag for three minutes at a time, take a one-minute break and repeat the exercise.
Hand Speed
A boxer has to know how to throw punches in rhythm. The best tools for this are the speed bag and the floor-to-ceiling bag. Hit the speed bag with the 1-2-3 method. When drilling on the speed bag, you will hit the bag with your left jab and then it will hit the back rim, rebound to the front rim and then hit the back rim again before you hit it again. Throw left jabs, right crosses, left hooks and right hooks at the speed bag. The floor-to-ceiling bag has a similar punching area as the speed bag, but it is stretched on a large elastic that goes from the floor to the ceiling. This tool teaches accuracy. When you hit this piece of equipment, the bag rebounds in an unpredictable manner. Being able to hit it a second and third time and takes hand-eye coordination and exceptional quickness.
Road Work
A boxing match is a grueling experience. To perform well in the ring, you must build stamina, which you can do by running throughout your training. Most fighters run three to five miles in the morning before going through the rest of their training session. Road work helps build endurance and can help a fighter get through the later rounds of a bout without losing her form.
Strength Training
Fighters can build functional strength with weight training. Instead of lifting heavy weights, fighters need to use lighter weights and more reps to build the kind of strength that can be used in the ring. For example, when doing the bench press, fighters should do 10 to 15 reps at a weight that is about 50 to 60 percent of their maximum. Bodybuilders will go for maximum weight, but fighters need speed and functional strength. Performing more reps and doing them quickly will lead to harder punching in the ring.
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