Without a doubt, boxing is a sport in which only a select few can shine. The amount of toughness, conditioning, balance, stamina, strength and power required to not only train for boxing shape, but to actually get in the ring and fight, is a rare find these days. And, like all sports, it isn’t for everyone. Some people lack the desire to pummel other human beings – but they do admire the strength, conditioning, and level of ripped physique presented by the striking athletes. If you’re looking for a quick training program that you can use to reach your peak shape, then a boxing-based training program might just work for you. Let’s check out a sample plan.
Get Warmed Up – Fifteen minutes
Knock out these rotations to get your body ready for boxing-based training.
-Jump Rope for 60 seconds
-Jogging in Place – 60 seconds
-Jumping Jacks – 60 seconds
Repeat Three Rotations, resting 2 minutes in between each
Shadow Boxing – Five minutes
Practice this quick succession of jab punches for 3 minutes straight:
Jab, right-cross, front hook
Repeat these 3 punches for 3 minutes straight, then rest for 2 minutes following this session
Training Time – Twenty-Five minutes
These three sessions combine for the bulk of your tough boxing training main session.
Strength & Conditioning: Alternate jump roping (single & double unders) for 5 minutes
Boxing: Complete the shadow boxing routine listed above for 5 minutes
Cardio: Burpees alternated with jumping jacks – 20 reps of each for 8 to 10 minutes
Repeat Two Rotations, resting 2 minutes in between each
Cooling Down – Five minutes
This series of punches, conducted for 2 minutes straight, is a safe cool-down routine.
Repeat Ten Repetitions per side of your body until the 2 minutes is complete.
Hitting the Road – Ten to Twenty-Five minutes
If you want to look svelte & ripped like a boxer, then you should be doing cardio like one! Complete these three movements when you’re ready to burn some body fat.
Light jogging 5 to 15 minutes
Sprints (40 yards x 8 repetitions, walking back each time)
Walking for 5-10 minutes to cool down
This session can be completed on a cardio day, a rest day, or in conjunction with the boxing-based workout described above.
You may encounter issues when attempting to combine this boxing-based program with another training system, so it may behoove you to dedicate a few weeks to training exclusively with this program until your muscles and lungs have become accustomed to training in this manner. Once you get used to it, continue to train for boxing while returning to your other resistance/stamina and adaptive performance training. The sky’s the limit as to just how far you can take it – Enjoy the ride!