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HOW TO TRAIN YOURSELF PHYSICALLY FOR A BOXING MATCH ??


PHYSICAL TRAINING

Physical training develops the motor abilities, such as endurance, strength, speed, and coordination

that are crucial for boxers. Physical training must be conducted adjacent to technique training.

Physical training is very important training for athletes.

Endurance Training

Endurance is the ability to carry on physical work for longer periods of time with certain intensity

without diminishing the work’s effectiveness. It is also referred as fitness or energy.

General Endurance Training Exercises – examples

  • Long distance running with low and medium speed.
  • Long distance swimming.
  • Skipping (Jump roping).
  • Any exercises with various training methods – interval etc.
  • Team games.

Boxing Specific Endurance Training Exercises – examples

  • All bags punching, punching to the other boxing equipment,
  • Sparring.
  • Shadow Boxing.
  • Pad work with coach.

Strength Training

Strength is the ability to apply forces to physical objects using the muscles. Physical strength is also

referred as muscular strength. It is easy to connect strength training with weight training. However,

in the early stages of training, weight training with heavy weights is not recommended.

General Strength Training Exercises

  • Exercises using own body weight or partner’s.
  • Throwing medicine balls.
  • Various forms of jumps, multi-jumps, hops, bounds.
  • Upper Body
  1. Chin-up/Underhand Pull-down

  2.  Pull-up/Overhand Pull-down

  3. Bent Row

  4. Push-up/Chest Press (dumbbell/barbell)

  5. Decline Push-up/Incline Press (dumbbell/barbell)

  6. Triceps Dips (chair)

  7. Bicep Curls (dumbbell/barbell)

  • Lower Body
  1. Squats

  2. Burpees

  3. Calf Raises

  • Core
  1. Sit-ups

  2. Leg Raises

  3. Side Bends

  4. Lower Back Extensions

Boxing Specific Strength Training Exercises- examples

  • 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 Training

Speed is the ability to perform movements in the fastest way in the shortest time. Speed training

can be done to develop reaction time, quick movements and frequency of movements.

General Speed Training Exercises- examples

  • Short distance (20 – 60 meters) running

  • Running and physical exercises with repetition training method – sprints

  • Skipping (Jump Rope) with acceleration

  • Alternating starts in various body position

  • Team games and plays

Boxing Specific Speed Training Exercises- examples

  • 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

The post HOW TO TRAIN YOURSELF PHYSICALLY FOR A BOXING MATCH ?? appeared first on boxingtogetfit.com.



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HOW TO TRAIN YOURSELF PHYSICALLY FOR A BOXING MATCH ??

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