Does anyone have a unique boxing workout?

Question

I am looking to workout via hitting a heavy bag, but does anyone have a special workout they use while hitting the heavy bag? For example, like one round of boxing, one round of running, etc? Thanks for any suggestions!

Answer 1

Well I read a book where martial arts specialist Mr. Gracie, fills a trash can full of rice, then forces his hands into the rice and tries to open and close his hands as they are submerged into the grains of rice, this will help with hand strength. The question was a unique boxing workout, not a typical workout. Everybody does warmups shadowboxing etc. Props to the guy named Martial Arts, as he seemed to master the lost art of "COPY AND PASTE"

Answer 2

1-Stretch all your body 15 to 20 min
2-25-30 Min shadow boxing,loose your body
3-4 to 6 rounds punching bag, First and second round work out loos end up, The rest speed, movement, power.
4-4 rounds double end bag
5-15 min speed bag no stopping
6-12 to 15 min jumping rope
7-shadow box and move around the ring to relax.
I've been doing this for the past 7 years and it has worked for me. From time to time i jump rope first and then after shadow boxing and then everything else.

Answer 3

You can do what's called drilling the heavy bag. you use straight punches or uppercuts while doing it. You start at head level on the bag punching straight out, while bending at the knees you work the bag (still punching straight out) and work the lower part of the bag then come back up to head level. Do that for three minutes and rest for one you'll be completely gassed after a couple of rounds.

Ricky Hatton has an exercise he calls the Bag Bar. There is a heavy bag adjacent to a 6 foot long piece of steel welded to two steel tripods at waist height. He jumps over the bar side to side like a gymnast does on a pommel horse for 1 minute, then after the minute is up he goes to the heavy bag and drills it for 1 minute then back to the bar jumping over it for one minute. He does this routine for 4 - 3 minute rounds. I've never tried it, but it sounds exhausting.

Answer 4

1) Newspaper article about Cristiano Ronaldo becoming a father. 2) A dead skin scrubber tool. 3) Omega 3 tablets. 4) A paper keyboard. 5) These slippers from the 1930s. - Aquarius.

Answer 5

Try this one:

30 seconds speed! (don't worry about punching hard just use proper form and punch as fast as you can. 1-2-1-2-1-2 etc..

30 second rest

30 seconds of power! (never sacrifice proper form but unload punches as hard as you can. 1-2-1-2-1-2 etc...

Do a full 3 minute round and then take a full minute rest.

Repeat!!

Answer 6

do 4 regular 3-min rounds then do 5 1-min rounds throwing everything you got, all your speed and all your power without stopping, then finish off with 1 regular 3-min round.

Answer 7

This guy has some great workouts. http://www.rossboxing.com/

Answer 8

One of the worlds oldest, and most celebrated sports, boxing, has proven to be popular among many people, for a variety of reasons. From its emergence in ancient Greece, through early 18 century England where it was considered the "gentle" art of self defense (albeit a bare-knuckle form of defense), and an introduction of the Marquess of Queensbury rules (1866; scoring system that required gloves), boxing has continually been refined and perfected.
Many of boxing's training philosophies have originated out of tradition, rather than science. Trainers often refuse to change, continuing to teach archaic techniques.

Unfortunately, the failure to accept change is just one of the problems. Many boxing trainers are unable to implement new techniques due to insufficient funding.

Boxing is a sport that thrives in the ghetto with many gyms being located in city community centers that lack funding for expensive training devices. These gyms cannot afford Olympic barbell sets or other proprietary tools.

Trainers are forced to work around their economic situation by continuing to promote outdated techniques, while others implement unconventional (inexpensive) training solutions.


Consider The Use Of Bodyweight Calisthenics:

I grew up boxing at a city community center where equipment was limited to a ring and several punching bags. There were no elaborate machines or weight sets and we succeeded with little or no equipment. Bodyweight exercise was convenient and effective.

The use of calisthenics continues today in boxing gyms across the country which helps boxers improve strength and endurance through bodyweight movements.

Common Exercises Include:

* Pushups
* Pull-ups
* Burpees
* Sprint drills
* Rope skipping
* And More...

Many strength and conditioning "gurus" will argue that bodyweight exercise is ineffective. Unfortunately, they are left speechless when asked to explain how so many of today's world champions have thrived with nothing more than bodyweight exercises. Please note that I am not against the use of weight training, I am simply illustrating a point.


Bodyweight Exercises For Size & Strength!
I get a ton of emails every week regarding bodyweight exercises. People want to know what are the best bodyweight drills for size and strength.
[ Click here to learn more. ]


Professional boxing is unlike any other sport. How many other "professional" athletes work full-time jobs to support their passion? Have you ever seen an NFL player work a full day of physical labor before heading to a 2-hour practice?

Although oblivious to many boxing fans, most professional fighters do not earn enough money to make a living. Consider the professional who trains 6-weeks for a $ 5000 payday. After training expenses and manager/trainer fees, the fighter is left with little.

The economics of boxing is partially responsible for the sport's inability to keep pace with the mainstream sports of today. Fortunately, there are many ways to improve strength, power, speed, and endurance without elaborate training equipment.

Survival of the fittest requires that one adapt to their surroundings. If your training facility lacks equipment, you must improvise and adjust. This article will examine one low-tech solution to complex training.

First, let's review the concept of complex training. Complex training involves the integration of resistance exercise followed by an explosive movement.

Two Common Examples Of Complex Circuits Include:

* Weighted Squats followed by non-weighted squat jumps
* Bench Press followed by medicine ball chest pass (see below)


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The resistance work activates the nervous system (Ex. barbell squats), followed by an explosive movement (squat jumps) to target the fast twitch muscle fibers. The goal of complex training is the improvement of explosive strength and speed-strength.

Dr. Yuri Verkhoshansky, renowned Russian scientist, defines speed-strength as the "ability to quickly execute an unloaded movement or a movement against a relatively small external resistance. Speed-strength is assessed by the speed of movement." (1)

An old saying in boxing is that "speed kills". Anyone who has stepped inside the ring can attest to these words.

Unfortunately, many trainers fail to recognize the difference between maximal strength and speed-strength. The recent trend in combat athletics is a relentless quest for maximal strength where coaches overemphasize the need for maximal strength when the real need is speed-strength and rate of force development.

Sport biomechanist Vladimir Zatsiorsky notes that "the ability to produce maximal force and the ability to achieve great velocity in the same motion are different motor abilities." (2)

A boxer who throws a straight right hand does not have time for significant force production. Rate of force development (RFD) is much more important. As stated by Zatsiorsky, "If the time available for force development is short, RFD is more important than maximal strength." (2) Verkhoshansky also noted that excessive maximum strength training can impair speed-strength. (1)

Fortunately, we can use low-tech complex training drills to enhance speed and explosive abilities. The equipment requirements are minimal.

Isometric Punch Followed By Med Ball Punch

These drills will use isometrics to form the resistance portion of the complex training equation. We will train each limb independently (ex. right side, then left side). The integration of an isometric hold followed by a dynamic movement is known as the static-dynamic method of developing muscular strength. The athlete begins with a brief isometric hold, followed by a dynamic movement which is explosive in nature. This style of training has been proven to be more effective at producing speed-strength than dynamic exercise alone. (1)

The boxer will begin by holding an "isometric punch". A right hand boxer will assume his conventional boxing stance and then apply pressure with the right hand against an immobile structure such as a wall. You can wear a training glove to protect the hand, or place a small pillow against the wall. Two positions will be held, the beginning of the punch motion (Figure 1) and the mid-range portion of the punch (Figure 2). Maintain each position for 3-5 seconds with approximately 80% of maximum effort.

It is important to limit the time of the isometric hold to approximately 5 seconds or less. Extended isometric holds have been shown to "decrease coordination and speed of movement and worsen elasticity of the muscles." (1) These potential drawbacks can be avoided by limiting the length of the contraction.


View Full Video Here.

After completing the isometric holds, you will continue with a simulated medicine ball punch. I recommend using a very light medicine ball for this portion of the drill. The emphasis must be speed. In the video clip demonstration below, I am using a 5-pound ball. The medicine ball must be small enough to fit in one hand. The goal of this movement is to mimic the exact motion of punching. If the ball is too large, this will not be possible.

We commonly use 3 and 5 pound medicine balls. More is not better when training speed-strength.


Click To View Video.

It is imperative that you throw the ball with maximum effort. After throwing the ball, you will catch it from the rebounding surface and continue for 6-8 reps. Be sure to simulate the act of punching as closely as possible.

As you can see in the video demo, I have thrown the medicine ball against a large punching bag. I have improvised and used the heavy bag as a rebounding surface. You could also use a cement wall if one is available.

Perhaps the greatest benefit of this medicine ball drill is the avoidance of deceleration. One of the drawbacks of conventional weight training is the need to decelerate at the end of the movement. Consider the bench press.

After lifting the bar from your chest, you must decelerate to avoid launching the barbell into the air. Deceleration is a not a functional component of punching.

You do not decelerate when throwing a punch towards your opponent. Your goal is to punch through your opponent. Medicine ball release drills can simulate the muscle actions required for punch acceleration.

Another advantage of this drill is the development of your non-dominant side. Many athletes possess considerable strength and coordination differences between dominant and non-dominant sides. The smaller medicine ball introduces a unilateral component that is not realized during two-hand drills.

For example, as a right-handed athlete, it will feel natural to perform a right hand medicine ball punch (simulating a right cross) while it may feel awkward when training the non-dominant side (ex. left hand). When training the non-dominant side, you will need to reverse your footing. For example, a right-handed athlete will assume the southpaw stance. Your right foot will be in front when you throw the left hand medicine ball punch. You will simulate the arm action of a left cross. As a right-handed fighter, you will rarely throw the left cross. This is no reason to skip this portion of the drill because our goal is symmetrical development. Work both sides evenly and your coordination will improve with regular practice.


Sample Routine

A sample routine is listed below:


Right Hand
(left foot is in front)

1. Right hand isometric punch (start position) x 3-5 seconds
2. Right hand isometric punch (mid-range position) x 3-5 seconds
3. Right hand medicine ball punch x 6


Left Hand
(right foot is in front)

1. Left hand isometric punch (start position) x 3-5 seconds
2. Left hand isometric punch (mid-range position) x 3-5 seconds
3. Left hand medicine ball punch x 6

Repeat for 3-5 sets.

Routine Notes:

o There is no rest between the isometric hold(s) and the medicine ball throws. Rest 1-2 minutes after training both sides, and then continue with another set.
o These workouts are not designed to enhance endurance. Perform these drills when the body is fresh.
o These drills are convenient, yet highly effective. You can purchase a 5-pound medicine ball for less than $15.
o The isometric punch exercise can also be utilized to strengthen the hook and uppercut. Simply stand in between a doorway and tense the beginning and mid ranges of each punch.
o Perform these drills 2 to 3 days per week.

In the 21st century, professional boxing attracts major sponsorship deals and makes fighters millionaires. Amateur boxing is also growing exponentially, with those looking for a challenge attracted by the allure of the benefits to be realized. Indeed, boxing is increasing in popularity almost daily, with movies like Billion Dollar Babies and massive pay-per-view events attracting millions of watchers.

Boxing has become a global phenomenon with tremendous cross-over appeal - the fitness industry has latched on to the boxing popularity with box-out classes and the like. Why has boxing become immensely popular and how does one become proficient at its practice? The following article will shed some light.

Why Box?

Boxing provides many benefits and challenges. For example, it has the potential to turn lives around by providing focus and an outlet for pent up aggression. Boxing's greatest benefit might be in the training and preparation needed to reach the fighting level. Indeed, the actual fighting aspect need not be emphasized to realize boxing's many benefits, which include:

1: The Ultimate Workout

The typical boxing training session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the boxers' workout is guaranteed to get anyone into the best shape of their lives.

To perfect the basic boxing skills while developing the stamina to survive three, three-minute rounds of sparing (actual fighting in a controlled gym-setting to prepare for the real thing), one needs to be supremely conditioned and strong enough to throw powerful punches from round one through to three.

The boxing workout improves every type of physical capacity: strength, power, coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that are emphasized include, heavy bag, speed-ball spring-ball and medicine-ball work, skipping, running, weight-training (calisthenics mainly), and wind-sprints.


A Twist To Complex Training For Boxing!
Boxing is a sport that thrives in the ghetto with many gyms being located in city community centers that lack funding for expensive training devices. These gyms cannot afford Olympic barbell sets or other proprietary tools. Find some ways here...
[ Click here to learn more. ]


Exercises are shortened and combined to form a circuit or performed independently over a longer period. In short, boxing improves ones reflexes, endurance, flexibility, coordination, speed, power and cardiovascular fitness.

A sample boxing workout (about one-hour).

o Warm-up: 5 minutes on exercise bike followed by stretching of all major muscle groups.
o Sit-ups with medicine ball: three sets of 25.
o Skipping five sets of two-minutes.
o Five two-minute rounds on heavy bag.
o Three two-minute rounds on the speed-ball.
o Side laterals: three sets of 15.
o Bike: five minutes to cool down.

Note: All exercises have a one-minute rest between rounds as per the period given between rounds in an actual boxing match.

2: Confidence

Possessing the skills to look after oneself gives a significant amount of confidence. Contrary to popular belief, boxers typically do not seek confrontation as their skills, and confidence, convey an inward belief that there is nothing to prove - and if one has nothing to prove they will be less compelled to prove it.

However, if the boxer needs to protect themselves in a self-defense situation, they will be more adept at finishing things quickly and cleanly, due to heightened confidence levels and skill.

When one is confident of their ability to defend themselves physically, this often translates to a psychological benefit of self-contentment and peace of mind.

Click Here To Learn More About Self Defense

3: Stress Relief

Boxing is the ultimate sport for countering stress, in my view. The combination of strength training and aerobic work provides the best of both worlds in terms of feeling a muscular pump and stimulating the cardiovascular system - both of which enhance psychological well-being.

After a hard day, hitting the heavy bag for five to six rounds serves as a tremendous stress release. Boxing (particularly concentrating on the focus mitts) enhances the ability to relax, which helps one to keep calm and poised under pressure. In this sense, boxing might help one to manage their life more efficiently.

Click Here To Learn More About Stress Relief

4: Providing The Ultimate Contest Between Two People

Boxing allows for a direct competitive experience between to people in a controlled setting. Depending on ones disposition, this can be a great self-esteem boost.

Full contact sparring, which is optional in many boxing classes, provides the perfect platform to refine fundamental boxing skills, and a great test of physical capability and courage.

Equipment Needed

Before engaging in any form of boxing training, the right equipment must be available for both safety and performance reasons.

* Gloves (bag and sparring): bag gloves are smaller and designed for speed of movement to enhance the refinement of skills. Sparring gloves are larger with greater degree of padding to protect ones opponent from serious damage.

* Wraps: absolutely essential for hand support and protection. Wraps hold the bones of the hand together while lessening excessive impact to the hand and wrist.

* Mouth guard: required for sparring to prevent damage to the teeth, cuts to the mouth and to protect the jaw. Clamping down on a mouth-guard will immobilize the jaw to prevent damage stemming from impact.

* Speed-ball: an inflated ball hanging from a back-board. The speed ball acts as a rhythm bag, to develop hand/eye coordination - the same sort of coordination used in a blocking punch (when glove is used to push away ones opponents punch). Hit the ball with side of hand or knuckles.

* Heavy bag: the heavy bag is the most used piece of boxing training equipment as it allows one to develop all of the main boxing punches, while enhancing punching power. Practice combinations, and single punches on the heavy bag.


Intensifying The Heavy Bag.
The heavy bag is one of the oldest, most recognizable pieces of training equipment. Unfortunately, due to its commonality, the bag is often overlooked...
[ Click here to learn more. ]


* Double-end bag: an inflated ball situated between two ropes or cords (one attached to the ceiling, one to the floor) and used to develop hand/eye coordination and balance. This bag also provides a moving target, which enhances timing (the ability to pick punches and land combinations at exactly the right moment).

* Skipping rope: jumping rope (at various speeds and using different techniques) will improve footwork, enhance stamina and build shoulder strength, making it a fundamental boxing requirement. Bounce lightly on the balls of the feet and vary the foot spacing and angles.

* Medicine ball: an inflated ball which varies in weight. Used to perform a multitude of movements. The main benefit to using the medicine ball is its versatility, as it can be used anywhere at anytime and entire work-outs can be designed around it. The medicine ball causes one to train in an unstable environment, which improves balance and coordination.

* Focus mitts: a trainer uses focus mitts (placed on their hands) for the trainee to hit. These are very important for skill development, balance and timing. The trainer will call for a punch, or a combination of punches, while the trainee focuses on perfecting their technique.

How To Box

Stance & Footwork

Stance in boxing is vitally important as it sets the platform for all basic punches.

The main stance in boxing is the common orthodox stance, which is used when sparring or engaging in bag work. To get into this stance do the following:

o Stand with the feet hip width apart.
o Take a single, regular, striding step forward with the left foot.
o Back foot kept at a 45-degree angle.
o Shift weight onto the balls of the feet.
o Distribute weight equally between the feet.
o Keep the knees bent.
o Bend elbows and tuck them into the sides (to protect the vital organs). As arms are brought into sides, place fists at cheekbone level, with left hand slightly out, poised to jab.
o Keep chin down and look up.
o Roll shoulders forward slightly.
o Position body partially sideways with left shoulder and hand slightly closer opponent.

Note: those who naturally lead (jab) with their right hand are called southpaw fighters. To change to southpaw place right foot forward and turn body slightly to the left.


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Footwork is equally essential as punches directed at ones opponent will not land if one cannot efficiently get close enough. Similarly, evading the opponents punches will be all the harder if footwork is lacking.

The key with footwork is to ensure the body is centered and balanced at all times and that fighting stance is maintained. With footwork, the focus should be on moving backward and forward, lateral movement (moving left and right) and pivoting.

Moving Backward & Forward

When moving forward, push off the back foot and step forward with front foot half a step. Follow front foot with back foot in a shuffling motion to arrive back at the fighting stance.


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Move backward only when absolutely necessary and try to fire punches while retiring. To move backward, push off with the ball of the front foot, while stepping back with back foot one half step. Follow with front foot, back to fighting stance.

Lateral movement

Lateral movement involves moving/pushing either left or right to evade ones opponent. To move left, push off from the ball of right foot while left foot moves one half step to the left.


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Follow with the right foot to achieve correct fighting stance. To move right, push off from the ball of left foot while moving right foot one half step to the right. Follow with left foot.

Pivoting

Pivoting enables one to quickly change the angle of approach to effectively counterpunch their opponent. Begin by shifting weight to the ball of the front foot; then push off with the back foot to pivot the front foot a quarter turn to the left or right. This should throw opponent off balance and open them up to attack.


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Basic punches

Before even contemplating sparing, four basic punches need to be mastered: the left jab, right cross, left hook and left uppercut. These punches are designed for the orthodox stance fighter.

The southpaw will simply perform these punches with the opposite hands, leading with the right jab. These punches are the bread and butter of boxing and, once mastered, can be put into combinations and used in a sparing context. Remember, in order to successfully learn the following punches, stance and footwork need to be perfect.

Left Jab

The most used punch in boxing is the left jab, making it the most important to master. The jab is used primarily to keep ones opponent a distance; to set them up for one of the power shots: for example, the right-cross.


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Although the jab is not considered a power punch, it can cause a considerable deal of damage over the course of a fight.

To Perform The Jab

+ Stand in boxing stance holding fists in a palms in ready position.
+ Throw punch in a direct line straight from the chin.
+ Once hand leaves the guard position (from chin), rotate fist half and inch.
+ Keep fist relaxed throughout this movement, until just before the point of contact when it is fully clenched.
+ Immediately relax fist and bring back to guard position.

Right (or straight) Cross

The right cross is often referred to as the most enjoyable punch to throw as it is thrown with the right hand - a natural movement for most. A large degree of power can be transferred through the right cross - it is most often responsible for many of the knockouts seen in a boxing match.


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The right cross should be utilized behind the jab, as a knockout punch, rather than being used too often, which can lead to overbalancing (one puts themselves slightly off balance when the right is thrown) and exposure to a counterpunch.

To Perform This Punch

+ Stand in fighting stance and throw right hand directly from the chin guard position.
+ While throwing cross, turn torso into punch and pivot on right foot (ensure the whole of the upper body is thrown into punch to generate power).
+ As right heel pivots outward, accelerate punch toward opponent.
+ Again, relax hand throughout movement, until the point of contact, when hand should be clenched tight.

Left Hook

The left hook is typically the hardest punch to master as it is thrown at an unnatural angle, and requires a great deal more motor coordination.

The hook works best when one is fighting on the inside (very close to their opponent).


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It is devastating punch which twists the opponent's brain inside their skull and often results in a knockout - Heavyweights David Tua and Mike Tyson are masters of this punch.

To Perform It Correctly

+ From orthodox stance, transfer weight to the left side.
+ From guard position, left elbow is bought up so it is almost parallel with the floor (arm should form a hook shape at this stage).
+ At this time, the fist is rotated and a punch is thrown.
+ When a punch is thrown, pivot left foot, left leg and torso sharply to the right to generate the force.

Left Uppercut

Uppercuts are also used when fighting on the inside. The key with the uppercut is to throw it in a fixed position, from fighting stance. The uppercut can be delivered to the body or head.


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+ From guard position, dip left so elbow rests near the left hip.
+ Rotate fist palm upwards.
+ Launch punch with the left side of body.

Note: When delivering any of these punches always remember to breathe correctly. Exhale with a short wheeze upon delivering each punch. Between punches, breathe normally in a controlled fashion. Also, when punches are thrown, snap back to fighting stance rather than leaving the punches hanging and always keep non-punching hand up to protect head from a counterpunch.


Which Of The Basic Punches Is Your Favorite?

Left Jab.
Right Cross.
Left Hook.
Left Uppercut.


Basic combinations

Putting punches into combinations will help the trainee to master them more effectively. A good boxing offense includes a multitude of punches fired at quick succession rather than one or two thrown sporadically - when it comes to punching, more is usually better.

Some basic combinations include:

o One-two-three (jab, right cross and left hook):
This combination flows really well if the weight is transferred to each foot at the appropriate time. The jab is used to soften up the opponent, the right cross does the damage and the left hook finishes things off.

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o Jab, right cross, jab:
The combination is one of the most basic in that the two key boxing punches are used. The idea is to maximize speed, which will increase power output. Turn torso into each punch and transfer weight onto ball of each foot depending on the punch thrown.

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o Uppercut, right cross, left hook:
With this combination, the uppercut is delivered to the body, with the right cross and left hook to the head. This combination allows one to wind up for the right cross following the deliverance of the left hook.

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Sparing

Once all required boxing skills are developed, and stamina is increased to a high level, sparring is advised for skill refinement and excellence in execution.

However, sparring is largely optional and should not be enforced - the training required to get to the sparing level is a boxing benefit in itself. With sparring, headgear, sparring gloves, mouth guard and groin protector are mandatory.

Initial sparring should begin slowly with both fighters practicing a few basic punches, before the more advanced, no-holds-barred stuff. Remember to keep the guard up, try to relax and above all don't get angry, but remain composed.

Punches will flow better and recovery will occur faster if the fighter remains as relaxed as possible.

Conclusion

As mentioned, boxing has become a very popular pastime and serious sport for many, and not surprisingly provides the best workout and challenges to many of our senses and capacities.

Becoming adept at boxing will enhance confidence, self-esteem, and all levels of fitness. Try it, you won't be disappointed.

Success in any fitness program is an elusive moving target. There are many exercise devotees out there who continuously take aim. However, few consistently achieve a solid hit, when it comes to their fitness goals. Success demands focus, balance, consistency and discipline. It also requires the ability and dedication to continuously overcome obstacles.

Endurance athletes such as runners, cyclists, kayakers and others engaged in outdoor exercise regimens recognize winter as one of these obstacles. Icy roads, snow covered trails, freezing temperatures and reduced hours of sunshine all make regular outdoor workouts dicey.

However, for many of these athletes, tapering off simply is not in their creed. They have worked too hard to watch their fitness levels slip away. They need an alternative that is both time efficient and effective in improving their fitness levels. It must also be challenging, motivating, provide variety and be convenient. In other words, it must meet the following criteria:

* Intensity - It must challenge both the aerobic and anaerobic systems.

* Strength gain - It must improve overall body strength.

* Injury free - It must provide intensity without battering muscles and joints.

* Calorie burn - It must help burn off any extra fat to help increase/maintain leanness.

* Variety - It must be challenging and non-boring.

* Mental toughness - It must help the athlete or fitness devotee learn to cope with difficult challenges in their primary activity. (1)


Fitness Boxing is a whole body workout that meets the above criteria and more.

It takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers. It combines them into a fitness program that is safe for the mainstream exercise devotee. In other words, with Fitness Boxing, you train like a boxer in everything but full contact sparring. (That aspect of boxing is left to professional boxing coaches in the relative safety of a standard boxing ring.)

Fitness Boxing is definitely challenging. It works most of the human body’s physiological systems. The musculoskeletal system becomes stronger through specialized resistance exercises and boxing specific equipment drills. The cardiorespiratory and vascular systems become more efficient through workouts that are more than 60% anaerobic. The central nervous system is trained to respond faster and more efficiently to punching combination drills. (2)

Intensity is the trademark of a Fitness Boxing workout. As indicated above, it is more than 60% anaerobic. Many of the drills are made up of two or three minute rounds, with one minute recovery periods. You push through your current lactate threshold and improve it during the round, or anaerobic interval, by working at 85-90% of your maximum heart rate. (3) During the one minute rest period, you learn to more efficiently recover your oxygen debt while simultaneously stretching and reviewing proper technique.

Strength gain is a natural byproduct of the Fitness Boxing workout. Boxers work with weights, specialized boxing equipment and plyometric devices in a manner that maximizes calorie burn to increase lean muscle mass. The Fitness Boxing workout focuses on improving speed, strength, explosiveness and lactate threshold management while simultaneously keeping body fat at minimal levels. (4)

Remaining injury free while improving total body fitness is one of the major benefits of a Fitness Boxing program. As a cross training alternative, it provides a break in routine and adds variety to your overall training program. It distributes the load of training across various body parts. (5) For endurance athletes who do a lot of running, this means a break from pounding your knee and ankle joints, while still getting an intense training session.

Mental toughness comes from learning to cope with the demands of a challenging workout. The more you work through a series of rounds that push you into your anaerobic zone, the better you will deal with intense endurance training or other demanding exercise routines.

So, Fitness Boxing offers all these great cross training benefits. What does a typical workout look like?

Most formal classes at boxing gyms or health clubs are 60 minutes in length. A typical session is broken down into several carefully designed components to ensure a total body workout.

* Warm-up - A complete head to toe warm-up. Its purpose is to safely prepare your muscles and tendons for the rest of the session. Approximately 5 to 10 minutes.

* Conditioning - This is typically a transition from the warm-up into some boxing specific strength and conditioning exercises. These are resistance exercises that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. Typically without weights. Approximately 10 minutes.

* Technique - One to two new techniques are introduced in each session. The objective is to build from the basics, such as fundamental punches, to more complex combinations and defensive maneuvers. Approximately 5 minutes.

* Hitting Drills - These are the heart of the workout. Timed rounds are employed in a circuit training format that works everything from focus mitts to target shields to heavy bags and more. This is highly anaerobic, involving two or three minute rounds (work intervals) interspersed with one minute active recovery periods. After a series of these rounds, you will be refreshingly exhausted, de-stressed and invigorated. Approximately 35 minutes.

* Cool Down - This gets your heart rate down while you stretch out and improve your flexibility. It can also serve as a Q&A and planning session with your instructor. Approximately 5 minutes.


In addition to formal classes, complementary strength, plyometric and medicine ball training are commonly utilized to improve overall conditioning as part of a Fitness Boxing program. Strength training employs resistance exercises involving weights that improve overall strength with a particular focus on speed strength, or the ability to activate fast-twitch muscle fibers for explosive punching power. Plyometric and medicine ball training consist of a series of exercises designed to enhance starting speed, acceleration and power. (6)

Ok, it sounds like a great cross training alternative. How do I get started?

If you want a great Fitness Boxing workout, but have no desire to become a competitive boxer, you might want to stay clear of the more hardcore boxing clubs. If this is the case, check out a local health club or look for an upscale boxing gym that caters more to the workout than to the competition. Many health clubs now have some sort of boxing program geared more toward the fitness aspects of the workout. (7)

Personal trainers with prior boxing training experience can also offer comprehensive Fitness Boxing workouts. Just make sure the trainer you select is certified by a nationally recognized certification organization and has the appropriate experience and personality to meet your needs.


References:

1. Anderson, Owen, Ph.D. (2002) “Cross-Training” [Online] Available: http://www.runnersworld.com/home/0,1300,2-78-82-358,00.html [2002, December 6].
2. Dumas, Andy and Somerville, Jamie (2002) The One-Two Punch Boxing Workout. Eds. Contemporary Books. The McGraw-Hill Company.
3. “Lactic Acid” Sports Coach. (1997) [Online] Available: http://www.brianmac.demon.co.uk/lactic.htm [2002, December 4].
4. Enamait, Ross (2002) The Boxer’s Guide to Performance Enhancement.
5. Stamford, Bryant, PhD (1996) “Cross-Training: Giving Yourself a Whol-Body Workout” The Physician and Sports Medicine Vol 24, No. 9, September 1996
6. Enamait, Ross (2002) The Boxer’s Guide to Performance Enhancement.
7. Mascartolo, Jason (2002) “How to Find a Good Boxing Gym” [Online] Available: http://www.boxinggyms.com/findgoodgym.htm

Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
Sets RepsWeight/
ResistanceTempoTime

Chest/Shoulder handstand pushup
1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle.
2. Proceed to bend your arms into a pushup position until you have reached your full range of motion.
3. Extend your arms and return to the starting position and repeat for the desired repetitions.
SetsRepsWeight/
ResistanceTempoTime

Jump Rope (alternating foot)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
SetsRepsWeight/
ResistanceTempoTime

Elevated supine pullup
1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench.
2. Proceed to pull yourself up until your chest reaches the bar.
3. Extend your arms back to the starting position and repeat for the desired repetitions.
SetsRepsWeight/
ResistanceTempoTime

Jump Rope (half twister)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift your feet to the left side land and then shift over to the right side.
Continue for the prescribed number of jumps or time.
SetsRepsWeight/
ResistanceTempoTime

Pushup Medicine Ball Bridge
1. Get on your knees and place hands on a medicine ball.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.
SetsRepsWeight/
ResistanceTempoTime

Jump Rope (full twister)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Rotate hips to left side while you are jumping and then rotate back to the right.
Continue for the prescribed number of jumps or time.
SetsRepsWeight/
ResistanceTempoTime

Full Situp (w/ med ball)
1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
SetsRepsWeight/
ResistanceTempoTime

Full Situp with Twist (Med Ball)
1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench and twist your shoulders until you are seated in an upright position.
3. Return to start position and repeat to the other side.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
SetsRepsWeight/
ResistanceTempoTime

Double Crunch with Med Ball
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Place a medicine ball between your knees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
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Thanks for your time and Good Luck.