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    Boxing

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    hrythmlbsim
    The document provides a beginner workout routine for boxing that focuses on building stamina, agility, and strength. The routine includes running, bodyweight exercises, shadowboxing, heavy bag work, abdominal exercises, and nutrition guidance. It recommends training 5 times per week with a mix of cardio, calisthenics, plyometrics, and boxing-specific drills.

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    Boxing

    Uploaded by

    hrythmlbsim
    498 views4 pages
    The document provides a beginner workout routine for boxing that focuses on building stamina, agility, and strength. The routine includes running, bodyweight exercises, shadowboxing, heavy bag work, abdominal exercises, and nutrition guidance. It recommends training 5 times per week with a mix of cardio, calisthenics, plyometrics, and boxing-specific drills.

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    The document provides a beginner workout routine for boxing that focuses on building stamina, agility, and strength. The routine includes running, bodyweight exercises, shadowboxing, heavy bag work, abdominal exercises, and nutrition guidance. It recommends training 5 times per week with a mix of cardio, calisthenics, plyometrics, and boxing-specific drills.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    498 views4 pages

    Boxing

    Uploaded by

    hrythmlbsim
    The document provides a beginner workout routine for boxing that focuses on building stamina, agility, and strength. The routine includes running, bodyweight exercises, shadowboxing, heavy bag work, abdominal exercises, and nutrition guidance. It recommends training 5 times per week with a mix of cardio, calisthenics, plyometrics, and boxing-specific drills.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    The document outlines a beginner boxing workout routine focusing on building stamina, agility, and strength. It includes sections on running, bodyweight exercises, heavy bag work, and interval training.

    The routine includes sections for running/conditioning, bodyweight exercises, heavy bag work, interval training, plyometrics, and strength training. It emphasizes increasing stamina first before focusing on other components.

    For strength training it includes pushups, pullups, squats and other bodyweight exercises. The plyometrics section includes exercises like squat jumps, bounding, and one legged hops.

    First thing in boxing is: Stamina

    Then comes: Agility


    And finally: Strength

    To build stamina the best way is to start running. You need not run like usain bolt, just jog and try to keep improving
    your time. Also you need to watch your diet as you will feel a lot tired.

    I will share my work out routine which I followed when I took up boxing in college.

    Morning Run: 30 minutes (Stamina)


    Evening: running 20 mins- followed by stretching, body weight exercises(Stamina, flexibility)
    Then practice with coach.(Agility, strength)
    At the end of day I went to gym for mild strength training (Barbell, dumbell, shoulders, back, chest, abs and leg)
    max. 2 hours.(Strength)

    Here is a very basic beginner program. It is suitable for someone who has no boxing experience and no exercise
    experience. As for equipment, if you want to learn to box - you need (at minimum) - heavy bag, bag gloves, hand wraps,
    and a skipping rope. You can start everything else with your bodyweight.

    Strength Training
    Frequency: 5 times per week - eg... Workout A (M, W, F), Workout B (T, Th)
    Sets: As indicated
    Reps: Indicated
    Weight: Bodyweight

    Workout A:

    Pushups - 25, 25, 25


    Pull-ups - 10, 10, 10
    Diamond Pushups - 15, 15, 15
    Wide Pushups - 15, 15, 15
    Chin-ups - 10, 10, 10
    Mountain Climbers - 20 each leg

    Workout B:

    Squats - 100, 75, 65


    Lunges - 100 each leg
    Standing Calf Raises - to failure, to failure, to failure (could take a while)
    Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure
    Burpees - 20, 20, 20

    For Speed and Explosiveness


    Plyometrics (Very Basic Routine)
    Frequency: twice a week (not on same days as Workout B - Strength Training)
    Squat Jumps - 10, 10, 10
    Bounding - 50metres, 50 metres
    One legged hops - 20 metres frontwards, 20 metres backwards (both legs)
    Clap Pushups - to fail, to fail, to fail
    Step Jumps - 30, 20, 10 (get something about calf height and jump sideways over it)
    Anaerobic Conditioning

    Interval Training
    Frequency: 3 times per week (eg. M, W, F)

    Pick a start line and mark off increments of 25 metres up to 400 metres. If you have a road with telephone poles
    on it, it works well as the poles are usually spaced 25 metres apart.
    From the start line, sprint as fast as you can to the 25 metre mark. Stop, turn around and walk back to the start
    line.
    When you hit the start line, immediately sprint to the 50 metre mark. Stop, walk back.
    Do the same for 100metres, 200 metres, and 400 metres

    (if you have anything left and haven't puked all over yourself, good, then work your way back down)

    The idea is to push your heart rate up fast as you sprint and then return it to normal during the walk back (or at least
    close to it). These will hurt, I guarantee it.

    Aerobic Capacity:

    Endurance
    Frequency: 2 x per week (eg. M and Saturday)

    Take a long run and by long I mean more than 45 minutes. Pick a good pace that you can comfortably run and then
    increase that pace as often as you can. It takes at least 15 minutes of continuous running before your aerobic system
    kicks in, so the first 15 minutes are a write off, after that you will begin to develop your aerobic capacity.

    Boxing Specific:

    Frequency: Ideally 5 times per week (2 days with a trainer and 3 on your own).
    On your own - a basic routine.

    1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between

    2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.

    1st round - focus on footwork


    2nd round - add a jab to your footwork
    3rd round - do 1-2 combinations for the entire round.

    3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)

    Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the
    bag, around it and against it. Become fleet footed.
    Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round
    (good shoulder workout)
    Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you
    throw. Think circles and angles. Switch directions.
    Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).
    Round 5: Free for all - hit away
    Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as
    fast as you can.
    If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are
    beginning, you are going to be wasted by now...)

    4. Ab Work: 3 minutes - do as many reps as you can and switch exercises every 30 seconds. Repeat for another round if
    you can.

    Basic crunches - 30 seconds


    Basic situps - 30 seconds
    Leg raises - 30 seconds
    Bicycle - 30 seconds
    Left side crunch (oblique crunches) - 30 seconds
    Right side crunch (oblique crunches) - 30 seconds

    5. Neck Exercises - Yes's and No's to failure

    Yes's - lie on your back and bring your chin to chest and then back to the floor.
    No's - lie on your back, lift your head about 45 degrees and then look as far left as you can, then as far right as
    you can, repeat until you can do no more.
    Neck bridges

    Nutrition

    I can't possibly prescribe a meal plan that is generic enough for everyone out there - even a beginner, but understand
    that you need protein, you need carbs, you need some fat, and you need to eat regularly. Do not cut any of that out and
    make sure you are keeping hydrated.

    To come up with a meal plan, you have to determine your basic metabolic rate, adjust it for your activity level and then
    adjust it again to reach your goals. Then you determine what balance of nutrients that number requires and then pick
    the foods that will give you that. - Sounds complicated and it is, but luckily there are calculators that do most of the
    work.

    Track Your Progress

    You should really keep a log of your progress so you can visually see the differences in your body and abilities. This will
    not only motivate you to keep going, but will provide concrete evidence that all of the hard work you are putting in is
    leading somewhere.

    Type Weights Calisthenics


    Hip dominant Squat Bodyweight squat
    Knee dominant Deadlift Hip thrust
    Horizontal push Bench press Push-up
    Horizontal pull Rows Body-weight rows
    Vertical push Military press Handstand push-ups
    Vertical pull Lat. pull-downs Pull-ups
    Hip dominant

    Hip thrust (single/double leg)


    Stiff legged deadlift (single/double leg)
    Deadlift (classic and sumo)
    Leg curl on a Swiss ball (single/double leg)

    Knee dominant

    Reverse lunge
    Split squat / Bulgarian split squat
    Front squat
    Back squat

    Vertical pulling

    Chin-up / pull-up
    Reverse chin-up /reverse pull-up
    Lat pull-down

    Horizontal pulling

    Dumbbell row
    Barbell row
    Seated row
    Face pull

    Vertical pushing

    Push press
    Half-kneeling overhead press
    Standing military press

    Horizontal pushing

    Weighted pushup (or regular)


    Dumbbell incline bench press
    Bench press (wide / close-grip)

    Anti-extension (core)

    Plank (with variations)


    Ab wheel rollout
    Body saw

    Anti-rotation / anti-lateral (core)

    Russian twist
    Side plank
    Full contact twist

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