Top 5 specific fitness drills for boxing;
Firstly the most important thing in boxing is to train in boxing, don’t ever look to replace a boxing session or substitute it with something else unless of course you are looking to get fitter for boxing.
This sounds like a contradiction but I see a lot of athletes training like a pro-boxer when they are in fact not getting enough boxing sessions in.
Remember you get fit as a result of boxing training.
Here are 5 specific drills for boxing or general fitness.
Back in the old day’s fighters would pound the roads for miles and miles and you would
never see an un-fit fighter back then.
However, I only advise one run per week and you can work this in to your recovery.
30 minutes running is sufficient and you ideally don’t want your heart rate above 140bmp.
If you don’t have a heart monitor then try to aim for 60-75 percent output.
Boxers have the idea that everything has to be HARD and FAST but I advise one hard day and then one easy day.
If you cannot run then swim.
2. STRENGTH AND TRAINING
Lifting weights in the correct manner can make you fast, even sprinters lift weights.
Some may ask why this is- Strength promotes power and power promotes speed.
An ideal strength workout would be a:; below;
Warm up- mobilise, foam roll
A) Total body explosive movement (Jumps, Bounds, Olympic lifts)
B) Upper body press, bench press, Upper body pull, pull up variations.
Look to work 4 sets with 4 repetitions and the compound movements like squats, lifts, press.
Look to do 8-10 repetitions of the explosive movements like jumps etc.
There are so many rights and wrongs in the world of strength and conditioning- I am not an expert in this area and so I take advice from a specialist.
I train once per week with Will Wayland from ‘powering through’ who is a strength and conditioning coach- always look to seek out a specialist if you need help In that area.
If your trainer is telling you to do 1000 burpees and run every day then you need to think about the science of movement and how it has now moved forward and whilst that may be a good basis for overall fitness the above may guide you with strength.
3. HEART RATE TRAINING
This involves wearing a heart rate monitor but if you haven’t got one then still follow the guide lines.
This is a good basis for basic heart rate training- I will go in to specifics in the future.
Look for something that gets your heart rate up fast- I use an assault bike but Versa climbers are great too. If not then Rowing, wall ball slams, ball throws, Burpees or sprinting will work.
Work for 1 minute and then rest;
Work until your heart rate is 160BMP-170BMP and rest until it is at 130bmp then REPEAT
Without the monitor work for 1 minute and then rest until you feel ready to go again.
If you are using Boxing for heart rate then;
3 x 2minutes for 16 minutes
3 x 3minutes for 20 minutes
4 x 3 minutes for 23 minutes
I am basing this on how long you fight and including the warm up- these as always are just guidelines.
I know this is just a short work out but when you Box it is just for a short time and it is quality over quantity.
A good base of core is often forgotten and something as simple as a plank can be so effective for giving you as great base.
I look to do the following core-specific work outs;
Plank row 3 x lminute/ 1 minute 30
Landmine rotation 3 x 12 reps
Rotation plank 3 x 10 side each
Straight arm leg sit ups
There are many core work outs but these are the ones I find to be synonymous with boxing motion.
The below are also great to use on a day off if/when you are tired.
Medicine wall ball throw 1 x 8 reps on each arm- Do this for three sets
Landmine punch 1 x 8 reps for 3 sets
5. STRETCH AND REST
Rest is often forgotten and so important- If you are tired as opposed to having a day off try
Yoga- a great way to recover
Stretching-stretch the muscles that are tight and look to use a sufficient warm up-more on
this in a biog coming soon.
Sauna- This can be great for recovery, 15 minutes in a sauna followed by 30 seconds in a cold shower x 3- this acts almost like an aerobic workout as it raises heart rate and has been proven to help muscles for a short time.
I find that having a 10 minute rest after this activity and taking on lots of water afterwards
can really aid recovery and I find sleeping comes easier too.