Boxing is a form of martial art and improves strength of body and character, speed, aerobic and anaerobic fitness, agility, muscular and cardiovascular endurance as well as providing as a means of self defense.
Boxing fitness training deals with your boxing movements and requires you to have the body and mind in order so that you can make the best of any training program and assure yourself of learning the art aptly. These trainings mostly stress on:
- Strength gain
- Injury free; that is to ensure learning the skill without injuring oneself
- Calorie free; that is to burn off any extra fat
- Variety; that is it offer new challenges to conquer
- Mental toughness
For the above to accomplish a few boxing basics would be:
- Improve punching power
- Agility drills
- Developing upper body strength
- Power training
Boxing fitness workouts include a number of exercises; the common ones being:
- Sandbag shoulders
- Band slams
- Sandbag clean and press
- Box/bench jumps
- Lateral jumps
- Dead lift twist
- Medicine ball thrusters
- Ball slams
- DB step ups
- DB snatches
- DB swings
- Toe touches
- Dumbbell swings
- Squat thrusts
- Sit ups
Now there are a number of other movements that are coupled with these basics. Also your instructor would help you understand certain movements that have technical names along with their importance and effect on the body and muscles.
You would also require your trainers help to create or design a workout plan involving the exercises listed above. These would depend on your present physical condition, weight, capacity, stamina, and requirement.
Boxing fitness programs vary at great lengths depending upon a number of factors. The few would be:
- Your reason or purpose for the program (that is professional boxing or just as a form of learning the art or keeping yourself in shape using boxing fitness programs)
- Present statistics of the body
- Nutrition and hydration requirements
- Injuries, if any
Boxing fitness routines could be very boring and stressful unless its need, importance, requirement and technique is known, understood and applied. Also proper instruction if not followed may lead to unnecessary situations, injuries or other ailments.
Most instructors, gym, and clubs follow the pattern below for a complete healthy work out routine:
Warm up: preparing the body for the session ahead
Conditioning: transition from warm up to workout, by introducing few strength gaining exercises and movements
Technique: two or three new boxing movements or lessons introduced every second or third day
Hitting drills: the main phase of the session
Cool down: as any other exercise workout will have; this is to lower your heart rate and improve flexibility.
Boxing is an amazing art, sport, exercising activity and involves numerous techniques. One you have mastered it you would surely imagine yourself in a ring with Rocky Balboa!