It takes effort, discipline, and self-confidence to become a boxer.You need to join a gym and find a trainer if you are serious about boxing.Beginners can train themselves if they can't afford a trainer.A serious boxer should train for 3-6 hours a day.
Step 1: If you want to improve power and endurance, focus on your punching technique.
Good punches transfer power to your opponent with ease.Better technique will always lead to a better boxer if you work on training speed and endurance.Lead with your elbow while doing the following drills.Think of throwing your elbow at your opponent.Staying small.You don't want to move your body too much.Keep your hand close to your body.During breaks, let your arms rest.If you don't punch, leave your arms loose or breathing so that they rock with your body.Don't hold them rigidly, it will tire you out faster.
Step 2: Focus on bag drills that are smooth and clean.
You have to develop a consistent rhythm to your punches by hanging speed bags from the ceiling.You kept your hands and the bag moving by hitting with a circular motion.One of the best ways to build endurance, connection, and coordination is with your hands.Rest 30 seconds between each interval as you run the speed bag.
Step 3: Hit the bag for 3 minutes 3 times a training session.
The hanging bag for punch training is going to be your best friend.You want to hit it for a long time.Make sure you're not just standing there trying to hit.Stay on the balls of your feet, keep moving and stop occasionally to duck, dodge, and block, like you would in a real fight.The better the workout is, the more like the real thing you can make it.Before starting the workout, give the bag a swing.You have to focus on a moving target.
Step 4: Try punching "sprints" for 30 seconds to build arm endurance.
Take 30 seconds to throw as many punches as possible.As you throw punches, focus on speed and not power.Rest for 30 seconds and then repeat 4-5 times.
Step 5: A strength training regime is needed.
You can either use your body weight to build muscle or lift it.You should mix in 2 days of strength training every week, cutting down to 1 on fight weeks.Strength training should not be the focus of your workouts because boxing is so muscle intensive that you will be making gains each time you spar, fight, or shadowbox as well.To build the most muscle the fastest, aim for big, multi-muscle exercises.Push-ups, close-handed and wide stance are some of the great exercises to try if you can't go to the gym.Front and side plank.Try inverted rows or body-weight rows.Pull-ups and chin ups.The focus should be on smooth, fluid techniques.With control, you want to move both up and down.There are rows, seated and standing.
Step 6: Slow sparring is the way to go.
Slow sparring is a great tool for beginners, it takes all of your work into the ring for a safe, technique focused exercise.When sparring with a partner, you want to throw punches at 75% of your normal speed.The best way to work up your opposite hand is to focus on techniques that you don't have down yet, and build up confidence in the ring.This is a great way to build essential skills since you have to react to a live fighter.Follow through on your punches, keep your feet moving, and focus on hand positioning.All of your body parts should be moving together.
Step 7: Interval training is done 3-4 times a week.
The long runs seen on Rocky are not great for boxing training.Interval training is the best way to train for a short, sustained burst of high energy in boxing.Intervals are when you run fast with short rest periods.You can shorten the rest periods as you get fit.A good starter workout is a 1-mile warm up.6 600m sprints are resting for 1 minute.At 75% of your top speed, you want to be running.A jog at the end is easy.
Step 8: On non-Interval days, mix in long runs, shadow boxing, and short sprints.
Interval training is the best way to quickly and effectively train for several rounds of boxing.On the off days, you still want to move your legs.A mixture of full body workouts, longer, slower distance runs, and some light, quick sprints is the best way to do this.A 1-2 mile run for warm-up should be added to the 30-60 minute workout to match the activities used at the US Olympic training camps.Shadowbox 1 is a 3 minute round.Go back 200 meters.100 meters.Throw punches for 400 meters.
Step 9: If you want to rest and stretch your legs, Pepper is a good choice.
The classic 4-5 mile morning run is still used in boxing training.It can be used on days when you need to recover after a few days of intense workouts.You don't want to be sore and tired in the days leading up to a fight, so you should run longer and slower.Run for 30 minutes to an hour at a nice, comfortable pace.It is recommended by many trainers that you do your runs first thing in the morning to give you time to refuel and rest for the skills workout later on.As you jog, keep your hands in defensive position, throwing mock punches to get your arms warmed up.Boxers call running "roadwork."
Step 10: You jump rope every day.
One of the best boxing workouts is jumping rope, which strengthens your heart, agility, timing, and coordination.You need to fit 15 minutes of jump rope into your workouts.The jogging technique starts with alternating feet as you spin the rope.Try alternate, more technical foot patterns as you improve.You should cross your hands.Once the rope is passed your feet, cross your wrists over each other and uncross them.As you jump, move.As you jump, "walk" forwards, backward, and side to side.
Step 11: Ladders and quick cuts are agility drills.
Ladder drills can be used in a variety of workouts.To do them, set up cones or a workout ladder and focus on moving your feet quickly.You can mix up the routine by skipping every other foot, touching in each space 2 times, working in and out of the ladder, etc.Ladder workouts are common in many sports.
Step 12: Good footwork technique should be the focus.
It's not just about training your lungs and heart.If you want to be a better boxer, you need to train with good form so that you don't think about your feet during a fight.Staying on the balls of your feet is important when working on footwork.You can see these before your toes.This makes it much easier to move.Keep your spine straight.Don't hunch or lean back.This keeps your center of gravity straight.Relax.You want your shoulders and pecs loose.
Step 13: Make sure your diet consists of healthy food.
Junk like fried foods, cakes, creams, butters, and sugars should be eliminated from your diet.Drink a lot of water.The more water you take in, the better it will be for your body.Eggs, fish, and chicken are essential in a good meal.Unsaturated fats are found in nuts and fish.White rice, white bread, and other simple sugars are not good for you.At any point in the day, get some water.You're well hydrated if you drink to keep thirst at bay.Make sure you have plenty of water for training.
Step 14: The Shadowbox is in the ring.
Shadowboxing is just you and the ring as you move around, throwing punches and mimicking the rhythm of a real fight.The best way to train for fighting shape is through this method.You have to be focused on getting the most out of it.You can keep the intensity up by alternating between throwing punches and blocking.3 minutes for amateur fighters is the same time as a standard round.You should focus on your movement around the ring.As you move, dart, and dance, keep active.The mentality is the hardest part of shadowboxing.If you don't convince yourself to practice with intensity, you're not going to get a lot out of it.
Step 15: Pull ups and chinups are necessary for a good punch.
Pull-ups are a must if you don't do any other strength training.Try to work up to higher amounts over time.For the best workout, focus on a slow, even motion.Try to start with at least 10 a day.Pull-ups have a different grip and muscles used.Pull-ups can be performed with both palms facing away from you.They work on your back.For chin-ups, both palms face towards you.They work on your back, chest, and core.
Step 16: A strong core is important.
Your core is where you transfer energy from your upper body to your lower body.When training for boxing, it cannot be underestimated.You should mix in 3 sets of 20 reps of body holds every day.Sitting on your butt with knees and feet in the air is a modified crunch to protect your back.Curl your head up towards your knees while placing your palms under the floor.Leg lifts are repeated 3-4 times.
Step 17: Fights have a critical eye.
You can learn a lot from watching the greats.Fights are a part of your training routine.Spend your time watching specific things.In one round, watch their feet, how they get out of trouble, move around the ring, and position themselves on offense and defense.Then look at their hands.How do they counter- attack on defense when they are throwing punches?
Step 18: If you want to spar 1-2 a week, find a sparring partner.
This is the only way to practice.You get used to being hit by an opponent that fights back.This is a good time to get a full body workout, work on new techniques, and grow as a boxer.When it comes to training, there is no substitute for sparing.Only spar under the supervision of a qualified instructor.If you don't have an expert guiding you and giving you feedback, you cannot spar safely.If possible, spar with better boxers.They will help you grow as a fighter and push you to learn more.