THE ARTICLE
A previously-written article highlighted the immense benefits you can gain by doing boxing. “The Sweet Science” is not merely all about throwing punches in order to knock out your opponent. It is just that—a science. You need calculated strategy and ring savvy a la Manny Pacquiao in order to beat the best fighters in the world.
But you wouldn’t want to box professionally, do you?
For most of us who want to try boxing, your best bet is to enrol at a fitness centre that offers the kind of training which will meet your fitness goals. Since boxing requires strength, coordination, speed and endurance for you to succeed, your boxing workout should be as comprehensive as possible.
Here are the different facets you must focus on:
1. Running—running, skipping rope and cardiovascular exercises ensure that you’re in tip-top shape before you even throw your first punch. As was mentioned earlier, boxing isn’t just about punching. Later down the track, you will be taught by your trainer how to move across the ring.
Notice that boxing professionals bob, weave and backpedal their way inside the ring for twelve gruelling rounds. In earlier years, championship bouts lasted for as many as 15 rounds. It isn’t as easy as you think. You need cardiovascular endurance even if you are thinking of sparring for three rounds.
A good way to keep you in good cardiovascular shape is to do interval training where you jog, run and then sprint for 20-second intervals over the course of three minutes. Repeating this process up to five times with a minute of rest in between sets will build your capacity to withstand several rounds without tiring.
2. Weightlifting—use a combination of muscular endurance and maximal strength training for your weightlifting routines. Weight training that involves full-range movements have been shown to increase flexibility. Boxing, after all, requires adequate flexibility.
Boxing is a sport that requires the development of multiple motor qualities. Speed, strength and endurance are all motor qualities that must be developed in boxers.
If you want to increase your strength for boxing, the goal is to lift heavy weights. You can increase your speed-strength by moving moderate weights at rapid speeds.
3. Bag work—you can develop your boxing skills with the speed and heavy bags. Start off with the speed bag by punching it slowly and allowing the same number of rebounds (the number of times the bag swings back in your direction) between punches. Alternate punches and keep an even control over the pace of the bag for three minutes per session.
In the same manner, train for two to three minutes at a time on the heavy punching bag. Set the bag in a continuous swaying motion while you circle around it as you deliver your punches in a deliberate manner.
4. Shadow boxing—to get a feel of the real thing, try to do shadowboxing for two to five rounds before and after each training session. Visualize your shadow as your opponent as you move around the ring. Display your full arsenal—jabs, uppercuts, hooks, parries, blocks and weaves.
5. Sparring—this time, instead of an imaginary opponent, you get to do it for real. Make sure to wear all protective gear before proceeding (headgear, mouthpiece, groin guards). Note that you only do sparring if your heart is into it and if you want to take your boxing training to a higher level.
Conclusion
You are now set on your quest for boxing glory. The ultimate reward is not in beating another person up, but being successful in going through the rigors of what is known to be one of the toughest sports around. Toughen yourself up physically, mentally and emotionally by getting into boxing today. You will never regret the fact that you did.
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