Boxing demands a relentless devotion to skill building and conditioning. When you get in the ring to box, you are putting your overall health and life at risk. You know this going in, and so does your opponent on the other side of the ring. If you have any chance of succeeding, you have to keep working hard to develop your talent and compete as hard as you can.
Speed Bag Routine
The speed bag is one of the most important tools for any boxer. It helps you build hand-eye coordination, quickness and a sharp left jab -- or right jab, if you're left-handed -- which might be the most important punch in boxing. Not only can it knock your opponent backward, but it also sets up every other punch in boxing. Hit the speed bag with a downward striking blow with your left hand. The bag will strike the back supporting rim, rebound to the front rim, then hit the back rim again before you hit it with another jab. Keep striking the bag in this manner, mixing in a straight right-hand blow on every third or fourth punch. Do this for three minutes at a time, take a one-minute break and repeat the drill.
Heavy Bag Punching
Hit the heavy bag to develop your power punching ability. A heavy bag weighs 75 to 100 pounds, and it takes significant force to move the bag. If you only swing with your arms, the bag won't move much, and you will likely strain your fists. Throw punches with your whole body. Use your legs, core muscles, torso, chest, shoulders, arms and fists. Hit the bag for two minutes, take a 30-second break and repeat the set.
Road Work
Boxers run three or four times per week when they are coming up to a fight. Most boxers run three to five miles in the morning before they head to the gym to train. This is referred to as road work. It helps build endurance, which is vital in boxing. A boxer has to be able to sustain his speed, quickness and punching ability throughout a 12-round fight. Having the endurance will help a fighter maintain his ability to fight without giving in to exhaustion.
Sparring
When a boxer is in training for a fight, he has to get into the ring and spar with a fighter of similar size, strength and talent. You have to prove to your trainer and yourself that you are ready for your upcoming bout, and the only way to do that is to put yourself to the test in the ring. Sparring for six rounds can help improve your conditioning and help develop your skills. If you can handle your sparring assignments, you will prove to yourself that you are ready to get into the ring and go ahead with your scheduled boxing match.
Member Comments