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Boxing workout

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BennyGunnz

New member
Hey guys i have been lefting weights for a long time maybe around 4 years on and off. I have never been big on cardio but then again who is? lol. Boxing has always interested me i was just wondering if any of you know a good boxing workout that will sharpen my fighting skills and build my overall endurance.
Lata Ben
 
Jump Rope and Shadow Boxing are the two best boxing-related cardio routines. There is basic ground-work (long distance running, hill running, etc.), but I think getting your basic stance, footing, motion, etc, down and then going all out in intervals coordinating along with the length of a boxing round (on a heavy bag or shadowboxing) would be good. I would get the basics of kicking down and integrate that, as well. I do 6 five minute rounds of high intensity shadow boxing 4 times a week with a 30 second break in between, and I definitely am exhausted afterwards.
 
I work a heavy bag for five 3 minute rounds with 1 minute rest in between.
Warm up by jumping rope for 5 minutes.
If you give it your all and kick and punch with gusto you will be wiped out after.
 
Yeah, I think Heavy Bag Intervals are all the HIIT cardio one needs if they go all out. At least it isn't boring.

Bas Rutten did a similar thing with Thai Pads while training in Japan.
 
The wrists will be next if you aren't careful. Get a little closer to the bag when you work it, start off faster and easier, then work into digging in the punches. Work on pulling back the hand faster than it takes to send it to the bag, and keep the elbows down, rested on the waist, and chin tucked down...have a slight crouch. Do less with the arm, more with the hip. Keep the arms bent.

I apologize in advance if you know all this. I don't mean to insult your intelligence. Maybe in all of that you can find some help, though.

From my experience, elbow soreness tends to come from over-utilizing the arms in punches, or going too hard too quickly on a bag.
 
Yeah, Bas is a scholar and a gentleman.

I wish I could kick half as hard as he does on his roundhouse.
 
How old am I....lol 40...yes I know it could be age related lol...i think it is from going to hard on the bag
 
novamanms said:
I do 6 five minute rounds of high intensity shadow boxing 4 times a week with a 30 second break in between, and I definitely am exhausted afterwards.
Click to expand...

That's a tough workout. I boxed in an amateur exhibition a couple of years ago after training for about three weeks. It was only 3 two minute rounds but we were two heavyweights going all out and I was sucking for air after every round.
 
Yeah, it definitely kicks my ass. I lower intensity if I have to and when called for. Sometimes the body can't go like it used to even at 24.

High Intensity might be misleading. I go all-out as best as I can, but probably could go just a touch harder. So I would say...80-85 percent exhertion. I need to start monitoring heart rate to see.
 
I take classes at at Karate place by my house...so even working WITH the instuctor who is highly trained....they hurt
 
I'm just afraid you're being too hard on your elbows by not being close enough to the bag or by locking your elbows out too much. I'd hate to see you get hurt or discouraged.
 
I've been doing this a LONG time and even I still get soreness in my elbows....mine is more from 'hyperextending' my elbow when sparring, and I think it is when I try more of a 'quick' snappy punch (rather than digging in).

You might be a little too far away from the bag when your working out.
 
Okay I will work on that and see if that helps...I do know that when I get someone holding the mitts they keep moving or backing up which drives me crazy...I prefer to work by myself on the bag....but I will make sure I am closer...and see if that makes a difference
 
they're moving back on the mitts to teach you to step forward with your punches, BUT I would not do this with a new fighter until they learn their balance. The easiest way to gauge your correct distance is to hold your extended punching hand, and touch the bag---then you take 1/2 step back, and that is your 'punching' range.
 
I figured if she was trying to hammer the bag too hard, she would have already hurt her wrists. But that would be a sharp pain. A dull ache isn't always bad.
 
My wrists never hurt,....okay the instructor thoght it ws the jarring of the heavier bag...we use mits in class which have give...that is why I am not sore form that....and my bogy was not used to the bag with hardley any give....but I know I let that bag have it too...
 
Gloves and Wraps are certainly beneficial, but a wrap can actually make things worse if it isn't on properly.
 
ROFFLE !

GymGurl :

Dont let that Discourage you from working your way up to Hammering on the Serious Bag though . THye fact is that at SOME point when you Ramp it Up youre going to feel it later in Recovery - isnt that the way it is with Weights ? You have to Figure that thats the Best Simulation youre going to get to Smacking a full Grown Male in the Jaw or Temple - prepare your Wrists for it !
 
Good point.....Oh and btw last time I looked I didn't need a jockstrap yet! LOL I would love to train with you guys!
 
Posted by Gymgurl:

Oh and btw last time I looked I didn't need a jockstrap yet! LOL I would love to train with you guys!
Click to expand...


Thats cool, cuz we spar 'shirts and skins' in my gym--------------and I'm always shirts.
 
Something tells me that visible breasts wouild seriously impede my ground game.
 
Better to sweat in practice than bleed in battle.



Djimbe said:
ROFFLE !

GymGurl :

Dont let that Discourage you from working your way up to Hammering on the Serious Bag though . THye fact is that at SOME point when you Ramp it Up youre going to feel it later in Recovery - isnt that the way it is with Weights ? You have to Figure that thats the Best Simulation youre going to get to Smacking a full Grown Male in the Jaw or Temple - prepare your Wrists for it !
Click to expand...
 
Gymgurl said:
Thats what I am thinking......his focus would be gone
Click to expand...

Gone ? Nahhh , CHANGED ... DEFINATELY !

novamanms said:
Something tells me that visible breasts wouild seriously impede my ground game.
Click to expand...


Umm , I think that it would only Improve my ABility to "Penetrate The Guard" ...
 
You would have to REfocus...lol the penatrate part....you would have to catch this guard first LOL
 
I had a girl on my wrestling team in college. It made for some interesting situations. Always felt wierd to go for a high crotch or something to that sort.
 
Gymgurl said:
You would have to REfocus...lol the penatrate part....you would have to catch this guard first LOL
Click to expand...


I have a LOT of VERY attractive Bait that Im aBle to Dangle very nicely due to my Big Sinker .

You could DEFINATELY e Catch Of The Day !
 
But who will tap first?

Or do you both tap, and everyone is happy....
 
Gymgurl said:
Well I look at the crotch........
Click to expand...

if your going to stare at my crotch and I'm going to stare at your boobs I see no point in sparring when we could be on a nice date instead
 
novamanms said:
But who will tap first?

Or do you both tap, and everyone is happy....
Click to expand...

Check out the Avatar , man ! I would most DEFINATELY Tap THAT !

*Stares @ the Heart-Shaped Perfection , Mesmerised ...*
 
...it has become one of Royce Gracie's wet dreams.

He will now wake up, eat a papaya, and think about basketball.
 
I love how my post suddenly turned this into a "Between the Sheets" post.............LOL. Gymgurl, I've enjoyed quite a few of your posts on there LOL.
 
back on topic... try this:
round = 3 minutes (obviously) w/1 minute break in between
warm-up 10 - 15 minutes (dynamic)
shadow box 3 rounds
heavy bag 6 rds
hand pads 3 rds
speed bag 3 rds
dbl end bag 2 rds
5 sets of 10 ten-count sit ups (lower yourself at a 1...2...etc count)
Jump Rope 15 minutes
25 push ups SS w/10 pull ups
*should take roughly 1 hr. 15 min. if you don't have access to a dbl end, speed, etc bag, just add 2 extra rds. on the heavy bag as a sub. do this 3 times a week, you'll be amazed at your overall conditioning, stability, and of course badassmotherfuckerness.
 
Hey thanks alot for the info....I can't believe how much tone my upper body has with just this and not heavy weights.....
 
yeah, it's a great way to combine everything into one killer workout. i trained a girl pretty much in boxing alone (no weights. ever.), and she got possibly the best results of anyone i've worked with in a very short time. very toned, but no added bulk, so she loved it. if only some of my other clients would give it a shot... oh well.
 
Well the legs were mine....and the girl is Sunshine Fettather (SP) who is a pro boxer....funny thing is people say I look like her....
 
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