TRAINING@HOME

INTRODUCTION

There are four main elements of physical conditioning you need to target as a boxer:

• Endurance – the ability to remain active at high intensity for longer periods and rapidly recover
• Strength – the ability to generate greater amounts force
• Speed – the ability to conduct a movement as quickly as possible
• Coordination – the ability to control the body’s movements in a precise and balanced manner

There are two categories of each exercises for each physical conditioning element, general and specific.

Specific exercises directly relate to boxing, with movements based on the sport’s activities. General exercises, while not based on boxing activities, continue to develop overall physical conditioning while adding variety to your training program, helping to maintain interest and reduce the risk of over-training injuries.

Athletes should build up the workload associated with each exercise to avoid injury. Consult with your coach or medical professional if unsure. 

Equipment used in these exercises can be purchased through Boxing ACT's online store.

ENDURANCE

Endurance exercises should be performed at a level of intensity that would allow the activity to be sustained continuously for 20 minutes or more without a break, or broken into sets with a recovery period of no more than 1/3^rd of the exertion period (e.g. skip for 3 minutes, rest for 1 minute, and repeat)

The aim is to increase the intensity and/or duration of exertion, or minimise rest periods as fitness improves.

General

Distance running

Run at a steady pace that can be sustained for a period of 20 minutes or more without rest. 

Interval running

These are performed as sprints with a short recovery between reps and a full recovery between each set. For endurance benefits the focus is on longer distances, increasing the number of sets and reducing the recovery time. For example:

• 1 x 800m
• 2 x 400m
• 3 x 200m
• 4 x 100m

Fartlek running

This is a combination of maximum effort and recovery; however, unlike interval running you remain moving during the recovery period but at a slower pace. The recovery period decreases after each rep. For example, a set may consist of the following:

• 30 second sprint / 90 second jog
• 30 second sprint / 75 second jog
• 30 second sprint / 60 second jog
• 30 second sprint / 45 second jog
• 30 second sprint / 30 second jog
• 30 second sprint / 15 second jog

Recover and then repeat for a total of four sets.

Distance swimming

Swim at a steady pace that can be sustained for a period of 20 minutes or more without rest.

Interval swimming

Swim laps at maximum pace with a short recovery between reps and a full recovery between each set. For example:

• 4 x 100m
• 8 x 50m

Skipping

Skip at a high intensity for at least 3 sets of 3 minutes each. You can vary styles, for example:

Normal two foot skipping, jumping off both feet with the rope turning once between each jump
One foot skipping, jumping and landing on one foot, with the rope turning once between each jump
Running with high knees, jumping off one foot and landing on the other with each turn of the rope
Doubles, jumping and landing with both feet with the rope turning twice between each jump

Cycling

Ride at a steady pace that can be sustained for a period of 20 minutes or more without rest.

Team games

Playing other physical sports, such as tennis, basketball or football provides a good opportunity to develop all physical conditioning elements. The competitive nature of sport participation helps stimulate interest and allow the athlete to maintain intensity throughout the activity.

Circuit training

Circuit training can combine a range of individual exercises that typically support other physical conditioning elements (e.g. speed or strength). The circuit should allow the participants to rotate through a range of exercises that target different muscle groups to allow some recovery while you continue to work. You can vary the exertion and recovery times for each exercise station between sets, for example:

• Lap 1: 2 minutes exertion / 30 seconds rest per station
• Lap 2: 90 seconds exertion / 15 seconds rest per station
• Lap 3: 60 seconds exertion / 10 seconds rest per station  

Try these example circuits:

Specific

 

Bag/pad work

This simulates rounds of boxing, with the athlete punching a heavy bag, wall bag, double-ended bag or pads with a coach with exertion/recovery periods mirroring tournament conditions (e.g. 3 x 3 minute rounds with 1 minute breaks). 

Shadow boxing

The athlete conducts shadow boxing under tournament conditions (e.g. 3 x 3 minute rounds with 1 minute breaks). Movements must be conducted with high intensity while maintaining correct technique.

Sparring

Partners conduct sparring for periods similar to tournament conditions (e.g. 3 x 3 minute rounds with 1 minute breaks). The intensity of the punching may be varied to allow greater focus on techique, speed and experimenting with different styles/tactics.

STRENGTH

General

Overall
Burpees
Squat Press
Spiderman Pushup
Deadball Slams

Upper Body

Pushups
Pushups with equipment
Dips
Shoulder Press
Rows
Prostrate Pulldowns
Lower Body
Squats
Squats with equipment
Lunges
Calf raises
Core
Situps
Leg raises
Ankle touches
Superman extensions
Plank
Crunches

Specific

• Shadow boxing with very light weights
• Shadow boxing on soft surfaces (legs strength)
• Shadow boxing and other exercises in water with light weights
• Punch exercise with heavier gloves
• Exercises with rubber resistance.

SPEED

General

• Interval sprints
• Skipping (Jump Rope) with acceleration < 2 minutes maximum effort
• Alternating starts in various body position
• Team games and plays

Specific

• Pad work with the coach
• Shadow boxing with different pace on the coach’s signal.
• All bags punching with different pace, based on the coach’s signal
• Boxing technique exercises with partner from lower weight category
• Shadow boxing in limited movements space

COORDINATION

General

Ball drop
Double dribble
Walking with punches
Parallel/diagonal movement with punches
Balance exercises
Ladders

Games (Soccer, mini-hockey, Basketball or volleyball)

Specific

• Shadow boxing in different boxing stance
• Sparring against boxers with different boxing stances (orthodox boxer – southpaw boxer and vice versa)
• Boxing steps with punches (parallels - same arm and leg, diagonals - different arm and leg)
• Various technical combinations