Boxing circuit training provides a full-body workout while emphasizing multiple elements of fitness. Each segment of the circuit involves an exercise that corresponds with a particular boxing skill. Punching your opponent during a match requires a synchronized leg extension, trunk rotation and arm extension. Enhancing the coordination of this activity increases the impact of your punch. You can complete three to five circuits for each training session.
Core Stability
Your core includes musculature in your hips, abdomen and around the spinal column. Core stability training helps you maintain balance while keeping a lower and stronger center of gravity, which enables you to use leg power as leverage when punching your opponent. Performing 15 repetitions with each of three core exercises contributes to effective boxing circuit training. Fitness trainer and martial artist David Robson recommends weighted Swiss ball crunches, dumbbell side bends and weighted back hyperextensions with a Swiss ball.
Jumping Rope
Jumping rope is a fundamental requirement of boxing training. Boxing circuit training includes about two minutes of rope jumping per circuit. This improves your agility and stamina while building shoulder strength, which enhances punching power. Bounce lightly on the balls of your feet, use various speeds and different steps to get the most out of jumping rope.
Speed Bag Coordination
Working the speed bag improves your coordination. The light inflated bag hangs from a backboard and responds swiftly to each punch. Punch the bag repeatedly with your hands or knuckles for one to two minutes. It helps develop hand-eye coordination for blocking a punch by using your glove to push away an opponent's punch. Speed bag training also improves your punching accuracy, quickness and confidence.
Upper-Body Power
Developing a powerful punch requires intense bursts of energy, such as heavy weightlifting exercises or striking a heavy punching bag. Circuit training may include one to two minutes of heavy bag training or two upper-body weightlifting exercises. You may use weightlifting exercises to build strength early in your training program because heavy bag training involves ballistic movements that may cause injury. Strike the bag with single and combination punches. Alternatively, perform two upper-body pushing exercises, such as a set of six military presses and six bench presses.
Lower-Body Stamina
Stamina provides a combination of muscle endurance and strength. Boxers need lower-body stamina to stabilize the body for delivering powerful punches, while maintaining agility throughout a match. Resistance exercises with weight that exhausts your muscles within 12 to 15 repetitions produce optimal stamina gains, according to the National Federation of Personal Trainers. Target your quadriceps and gluteus maximus with a set of barbell squats, or single-leg hops while holding dumbbells. Perform a second lower-body exercise set of leg curls or deadlifts to work your hamstrings.
References
- BodyBuilding: General Points of Conditioning for Boxers
- BodyBuilding; Core Training for MMA Excellence; David Robson
- National Federation of Professional Trainers; Personal Fitness Trainer Manual; Ron J. Clarke, et al.; 2008
- BodyBuilding; The Art of Boxing -- Skills, Drills and Benefits; David Robson
- BodyBuilding; Put Some Power in Your Punch; David Robson
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