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Step-by-Step Boxing Training Program

author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
Step-by-Step Boxing Training Program
Practice boxing technique on the heavy bag.

Preparing to step into the boxing ring requires a high level of muscular strength, stamina, agility and endurance. Boxing requires powerful punches, quick jabs, slips and blocking for multiple rounds, making it one of the most physically demanding sports. Boxing workouts consist of interval training, sprints and boxing drills to develop muscle, power and speed and to improve technique. Engaging in a boxing training program will help improve your overall athleticism.

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Step 1

Perform jump-rope intervals three days per week to increase stamina. Jump rope for two minutes and rest for 60 seconds to allow your heart rate to recover. Repeat for five times. Take a 60-second rest. Increase to four minutes and rest for two minutes. Repeat five times. Rest for 60 seconds. Jump for six minutes and cool down. Doing intervals simulates the physical demands of a boxing match.

Step 2

Engage in resistance-training workouts three days per week to develop muscular strength and power. Perform compound exercises that work multiple muscle groups at the same time such as squats, pushups, pull-ups, lunges, triceps dips and the overhead shoulder press. Perform each exercise for four sets of 12 repetitions. Train with moderately heavy weight to challenge your muscles. Completing eight repetitions should be difficult.

Step 3

Perform sprint workouts two days per week. Sprint for 100 meters and walk back to recover. Repeat for five sets. Perform timed sprints for 100 meters for five sets. Record your times and increase your speed with each sprint. Try to improve your times with each sprint workout.

Step 4

Participate in shadow boxing and bag work three days per week to improve technique. Perform shadow boxing for one minute, using a combination of hooks, jabs, cross punches and uppercuts. Rest for 60 seconds. Practice a jab and cross-punch combination on the heavy bag for one minute and rest for 60 seconds. Repeat one minute of the shadow-boxing combination. Rest for 60 seconds. Perform a hook and uppercut combination on the heavy bag for one minute and rest for 60 seconds. Finish the circuit with one minute of speed bag punches and rest for 60 seconds. Repeat the boxing circuit five times.

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