Boxing Specific Workouts
Get ready to sweat. Like I've said over and over again, boxing workouts are by far the most intense, satisfying workouts you can do. I know you're going to love these. All the workouts I outline below contain specific directions but in general they should be done in a boxing format - 3 minutes on, 1 minute off to simulate rounds in the ring. All workouts should be preceeded by the warmup and followed by the ab workout. When you begin, 3 minutes is going to seem like an eternity especially if you are giving it your all, but in time, things will get easier and you know you will be getting better. To be able to go 12, 3 minute rounds with 1 minute rest between each, you have to be in top shape.
A boxing workout will generally consist of:
A Warmup such as:
Round 1: skip rope for 3 minutes, immediately followed by 25 pushups. Rest 1 minute
Round 2: skip rope for 3 minutes, immediately followed by 25 pushups. Rest 1 minute
Round 3: skip rope for 3 minutes, immediately followed by 25 pushups. Rest
Note: There are different ways to skip rope. Try mixing it up a bit and check out this how to skip tutorial. For instance you can swing the rope on the side, or go for double/triple jumps. All increase the intensity. Also, get used to pyramiding. Using the warmup above as an example, when you can do 25 pushups for 3 rounds, increase to 30 and so on. Always increase the intensity if possible.
Followed by mirror training/shadowboxing:
Each round of mirror training will be outlined by generally will follow the same format:
1st minute: footwork only, work the long and short rhythm described on this site. Move left, move right, pivot...keep your hands up and consciously watch yourself to make sure you are doing it correctly.
2nd minute: Practise your defensive moves. Duck, slip, parry left, parry right, catch jabs. Picture an opponent throwing punches at you, get your imagination working.
3rd minute: Add in the punches. Start slow and end fast. Work through the major combinations: 1-1, 1-1-1, 1-2, 1-2-3. Speed is great, but technique is better at this stage, watch everything. Keep your hands up, stance correct. Picture that opponent, knock him down, knock him out.
Then the Main Boxing Specific Workout:
Whether it is a heavy bag workout, a double end bag workout, a speed bag workout, or some kind of intense conditioning, plyometrics or medicine ball routine, it will challenge you and thrill you.
Nearly every session works on your Abs:
You will likely do 2 rounds of Ab Workout at the end of each boxing workout. They vary, but you may find yourself doing something like the following:
The way it works is that you do as many of the specified exercise as you can for the time allotted, then switch to the next exercise without taking a break until the round is over.
Crunches - 30 sec
Leg Raises - 30 sec
V-Sits - 30 sec
Left Side Crunches - 30 sec
Right Side Crunches - 30 sec
Bicycle - 30 sec
Rest 1-2 minutes if needed
Round 2: Repeat round 1.
Boxing Workouts Without a Partner
I would expect most of your workouts will be without a partner and the only times you'll have a partner are when you are in the gym with your trainer or the like. However, it is the times inbetween sparring sessions that you learn and perfect your skills.
Without a partner to hit you really only have a few options to train and they include shadow boxing, heavy bag, double end bag, and the speed bag. Unless you want to mirror train for your entire workout, I suggest you look for the minimum suggested equipment. Personally, I like to hit something, even if it won't hit me back - sometimes. :)
When you do hit the heavy bag, for instance, you will focus on specific things. Here are 5 phases to focus on when you go head to head with the bag:
1. Technique - slow everything down and concentrate on doing everything right.
2. Speed - in this phase, speed is your goal, unleash it all and move around the bag, throw punches, defend as fast as the best lightweight out there.
3. Power - hit the bag hard with every punch, do everything in the correct form, but let it have it. I'm talking Hulk like punches here.
4. Finesse - in this phase, practise all the different kinds of boxing: outside boxing - emphasis on long rhythm, jabs and footwork inside boxing - get up close, quick head movements and footwork, lots of hooks, uppercuts, short power punches. Move quickly around the bag, pivot, punch. Counterpunching - picture the bag throwing them back, react and unleash the countermoves Combination of all - mix it up, confuse yourself and work it out. You're never going to know 100% what is coming in the ring and you should train how you fight.
5. Body - Go for body shots, keep your legs fully bent for the duration of this and throw only body shots. Develops extreme power in the legs.
Each round may go through the 5 phases such as:
phase 1 - 30 sec
phase 2 - 30 sec
phase 3 - 30 sec
phase 4 - outside/inside - 30 sec, counters/combination - 30 sec
phase 5 - 30 sec
And Ending with a Cool Down
So you can do it all over again without the stiffness and soreness that is inevitable no matter what you do. But damn, you'll be in good shape. So join the Inner Ring and get started with your boxing training NOW!