Boxing is a great basic sport, but drilling for the actual sport can actually improve your cardio stamina, endurance, coordination, strength, and balance.
To help you improve on your boxing skills, we have designed a boxing style circuit mixed with a conditioning round, Tabata style (20 seconds of full on effort followed by 10 seconds of rest, repeated eight times).
But first, you will need a lesson on the basics:
BASIC “FIGHTER STANCE”
Keep your feet shoulder width apart and stand diagonally with your lead foot (if you are right handed, your lead foot will be your left leg) slightly ahead. With your hands in a fist, bend your elbows and keep your hands in front of your face. Lean forward slightly, and keep your abdominals tight. Always be ready for action by keeping on the balls of your feet.
All punches include a rotation of the hips and pivoting of your rear foot. This allows the power to come from your hips, which in turn gives more power to your punch.
All the muscles in the upper arms are used with the punches including the chest, shoulders, biceps, and triceps. The quads, back, and hips all assist as well to get the power to follow through the moves.
- JAB – With your lead hand, rotate your hips slightly and punch towards the face and pull back immediately.
- CROSS – Using your other hand, strike straight towards the face.
- HOOK – Strike to the side of the face rather than straight on.
- UPPERCUT – Strike to the face but landing it under the chin.
TIPS: Always stretch before starting to avoid muscle strain. Warm up next with some skipping and shadow boxing. Then, by using combinations of punches and kicks, do a series of work out rounds of approximately 3 minutes in duration on the bags, focus mitts, or kicking pads. Always include a cool down, and another stretch afterwards.
Ok, let’s work-out!
- Stretch before and after your workout.
- Warm up with a few minutes of skipping and shadow boxing to get the blood flowing and heart going.
- Stay hydrated.
- Avoid locking your joints and keep your kicks low until your flexibility improves.
- Everyone’s fitness levels are different so make sure to go
at a pace that is comfortable for you.
- Forcefully exhale while you are kicking and punching. Not only does this help oxygen get to your brain and muscles, it will also help in strengthening the muscles of your core.
- For protection, always wear proper equipment such as hand wraps and bag gloves.
Jumping rope helps MMA athletes build stamina and endurance. When you jump rope at a fast pace, fighters are preparing their cardiovascular system for the intense demands that they will likely experience in the ring. Jumping rope also helps to increase coordination and improve a fighter’s footwork. A fighter must also learn how to use your hands and feet in unison. The repetitive motion of jumping rope makes good practice for this skill.
Stay on the balls of your feet when jumping to help with speed, agility, and balance.
Set your timer anywhere from 3-5 minutes as your warm-up.
Grab a handle in each hand and start with the rope behind you, at your heels. To get the rope moving, rotate your forearms forward and then your wrists to generate momentum and swing it overhead.
As the rope swings up overhead, bend your knees slightly. Once the rope passes your shins, jump by springing from your toes. Take breaks as needed but the goal is to stay jumping for the duration of the time set.
Each number below is one drill.
Do each drill for 45 seconds, then
rest 15 seconds before proceeding to the next number (drill). Once you have completed all 4 drills, your round is complete. Rest 45-60 seconds, and repeat 3-4 more times depending
on your fitness level or amount of time you have.
- JAB, JAB, CROSS
- JAB, CROSS, LEAD HOOK
- JAB, CROSS, LEAD HOOK,
- LEAD UPPERCUT, REAR HOOK
CONDITIONING ROUND – TABATA STYLE
Tabata involves 20 seconds of full on effort followed by 10 seconds of rest. This is repeated eight times for a total of four minutes.
Here are 2 exercises. Complete the first exercise for 20 seconds. Rest 10 seconds. Perform the second exercise. Rest 10 seconds. That is 1 round. Complete 7 more times.
- BICYCLE CRUNCHES
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Author: Nichelle Laus is a proud mom of 4 boys under the age of 8; she has trained and competed at an amateur level in both boxing and kickboxing for over 20 years. She is a certified personal trainer, kickboxing and kettlebell instructor, motivational speaker, and fitness and cover model. She is a Figure and Bikini competitor, and competition and transformation coach for Team Laus. She loves to teach and inspire others.