Boxing matches are not won on the mat, they say. They're won in the gym. Competitive boxers train for hours to prepare for a bout. This training includes plenty of skills work and sparring, but also a vigorous regimen of exercises like weight training and jumping rope. Those exercises build the physical attributes that help a fighter succeed in the ring.
Physical Attributes for Boxing
"Descendants of the Masters" author Paul Vunak describes boxers as needing a combination of speed, strength, rhythm, timing, endurance and cardiovascular conditioning to succeed in the ring. Weight training can develop elements of strength, speed and endurance. Jumping rope works rhythm, timing and cardiovascular condition. This is why both forms of exercise are common parts of a boxer's regimen.
Weight Training For Boxing
Power lifting is effective for building strength, but the added bulk can interfere with a boxer's qualification for weight class. It also doesn't address muscular endurance, which is even more important than raw power in a boxing match. Boxers perform weight training routines that focus on moderate repetitions at moderate weight, building strength and endurance simultaneously. That extra strength accounts for speed, as stronger muscles can accelerate faster.
Jumping Rope for Boxing
A boxer jumping rope looks different from a child jumping rope on the playground. Although both activities can develop rhythm and timing, a boxer jumping uses low hops and fast circles to keep his heart rate elevated while training. Once you have a basic rhythm down with your rope, you can add footwork by skipping, double jumping and crossing to make the entire routine more complex.
Circuit Training
Circuit training is a common feature of boxing and other martial arts workout, and it can be applied to a weight and jump rope routine. With this kind of circuit, make a list of eight to ten weight lifting exercises and gather the equipment. Perform one full set of the first exercise and then jump rope for two to three minutes. Move on the the next exercise and then jump again. Continue until you have run through your entire list.
References
- "Descendants of the Masters"; Paul Vunak; 2011
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
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