Boxing Tips For Novices

Anyone who takes up boxing knows that it demands high levels of fitness from its participants. But a lesser known fact is that you need to be able to work out with intensity without destroying your delicate joints. Until you have a good overall level of strength and conditioning, boxing training will be very difficult.

As a boxer, you should exercise with a high level of intensity; in fact, you should max out at least once per "round". Combining this high intensity with a typical interval training routine is the best way to develop the sort of conditioning that the sport demands. Until you can keep calm and under control during the most rigorous workouts (and under the stress of sparring), you are not yet ready to box seriously, so start working at it as soon as possible.

Since boxing takes place over timed rounds (either 2 minutes for amateurs or 3 minutes for professionals), your training should mimic these rounds. Drills should be intense for 3 minutes, then easy for the 1 minute "rest" period. Of course, it's not ideal to actually rest during your workouts, but the intensity should attenuate to simulate a rest period.

Most people who develop and stick with a cardio program like to keep their heart rate at around 60 to 70 percent of its max. This lets them work out for a sufficient amount of time. But boxers can't stick to "easy" workouts like this. As a boxer, you have to regularly take your heart rate up to 90%, and keep it there for a minute or more. Until you are capable of this sort of physical fitness, you can't step in the ring and spar with any hope of success.

Another aspect of boxing training that you need to be aware of is plyometric training. This 'high impact' training is necessary because it's the only way to get your heart rate and intensity up as high as possible. It is demanding training, but it's not something you can do without.

For conditioning and most importantly, skill training, you need to start working the heavy bag. This is a popular exercise that most people enjoy, but you'll short-change yourself unless you hit the bag with power and speed, all the while concentrating on keeping your form perfect.

But punching with power isn't the only thing you'll work on when you hit the punching bag. You also need to think about your footwork and your head movement. Always switch things up so your body doesn't adapt to the movements. You do want to adapt to the actual combinations, not the exercise itself.

Finally, to improve your stamina and conditioning, keep the pace as fast as you can handle, but keep the intervals short. A good way to develop this sort of stamina is a 'punch out drill' which has you hit the bag as rapidly as possible for 2 or 3 minutes, with a minute of rest afterwards, then another circuit.