Boxing provides a solid platform for exercise. The benefits of boxing for fitness are numerous and include cardiovascular function, muscle tone, speed, power, agility, reaction time, strength, flexibility and coordination all variables of fitness which are trained.
Before starting any exercise regimen a full warm up should be completed to activate muscles and joints. The three main purposes of a warm up are to increase body temperature as warmer muscles have more elasticity, elevate heart rate to allow oxygen rich blood to reach the muscles, and to lubricate the joints to increase your range of movement. A good warm up for boxing is 2 minutes jump rope along with dynamic stretching.
Basic technique principles will need to be followed to enable an efficient workout.
Stance
Establish a comfortable position with body slightly side on, knees slightly bent, head facing forward with chin tucked in towards sternum. Feet will be 12 to 24 inches apart, back heel off the ground and weight on the balls of both feet. Toes should be pointing towards the left shoulder (for a right handed boxer) of pad holder, bag or opponent. Both hands are at ear height, with left hand slightly more forward and elbows tucked into sides.
Jab
The jab for a boxer is a punch thrown with the left hand. Extend the left hand, with the fist and forearm rotating, striking your target and then returning to the defensive position. Rotate the left hip turning to the right, and back heel rocking off the ground as you throw the punch. Remember to keep your right hand up when throwing a jab, as it will have a natural tendency to drop. A focus should be placed on speed when throwing a jab.
Cross
The cross for a boxer is a punch with the dominant right hand. Extend the right hand, (like the jab) rotating your first and forearm, then hitting the intended target before returning to the original position. Rotate the right hip turning forward and swiveling on the ball of feet. Try not to drop the right shoulder, producing a powerful- long punch which is established from a snappy hip turn. Remember to keep your left hand up when throwing a cross.
Uppercuts
Uppercuts, both left and right hand, are produced via coming out of a squatting like position, with arm flexed and palm of clinched fist facing the boxers own chest through the duration of punch.
Hooks
Hooks are predominantly thrown with the left hand of a right handed boxer. The arm conducts a hooking motion with a focus on an almost full extension at the elbow to create leverage while maintaining the elbow in a high position. The fist maintains its position throughout the punch with attention being paid to the knuckle part of the glove connecting to the intended target rather than an open hand, or slap.
The use of boxing for fitness can be completed through a series of drills and exercises, either completed on a heavy bag or with a partner using hand pads.
Combinations
A combination is a series of punches or moves conducted in a consecutive manner. Combinations are a great way of training for coordination improvements. Combinations can start with a simple Jab-Cross, and build up to a five punch succession of Jab-Cross-Left Uppercut-Cross-Left Hook. Here are some more suggested combinations:
Jab- Jab- Cross
Jab- Cross- Left Hook
Jab- Cross- Left Uppercut- Right Uppercut
Left Hook- Right Uppercut
Jab- Cross- Duck- Left Hook
Duck- Cross- Left Hook
High Left Hook- Low Left Hook- Cross
Pyramid
A boxing pyramid relates to a pyramid in volume of punches, for example: 10, 20, 30, 20, 10. You can do this with any number, as well as variations of punches such as straights, uppercuts and hooks. Pyramid drills will not have an intense focus on technique as the combination punches would due to the high volume of punches making a pyramid drill an aerobic based endurance exercise.
Circuit
Circuit training can be easily applied to a boxing style of training. It can include exercises not directly related to boxing or exclusively boxing exercises. An example of a boxing circuit would be:
Dumbbell punches x 20
Burpee x 10
Bag punching x 20
Star jumps x 20
Shadow punches x 20
Depending on session plan and time, you would be able to complete the circuit 2 to 5 times, with 30 to 120 second breaks between laps.
Freestyle
Freestyle boxing fitness training is best done with a partner who acts as the coach by calling the shots. Your partner will randomly state a certain exercise through rounds of 1 to 3 minutes in duration. An example of this style of training would be: 30 straight punches, 10 squats, 4 uppercuts, 10 hooks, 8 lunges, 10 straight punches, 10 star jumps, etc for completion of round(s).
Including the lower body
For an all over body workout it is simple to add lower body exercise to your boxing routine. Include 10 squats or star jumps between sets of combinations, or a 10 meter lunge walk with 10 start jumps at the end between levels of a boxing pyramid. While you are conducting the leg exercise your upper body is recovering, and vice versa.
Facilities & Equipment
An advantage of boxing fitness is the minimal facilities and equipment that are required. Equipment can start with your bare hands with the above listed drills and exercises conducted through shadow boxing. Further equipment such as boxing gloves, heavy bag, hand wraps and hand pads can be utilized. Facilities used can be any area large enough for you and a partner to train. Try the aerobics room at your gym or even you garage if you train at home.
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