Boxing is the perfect way to get in shape. It’s a great cardiovascular workout, it helps with your coordination and mental focus. If you are a boxer who’s looking to boost your strength and performance, this article will give you some great insights on how to do it. There are tons of different types of workouts you could choose from based on your personal preferences-you can find one that will help you meet your fitness goals with ease!
1) Sprint Intervals
You already know the benefits of sprinting. It is one of the most important boxing workouts and it’s an efficient way to burn fat and maintain muscle mass simultaneously. This happens because as you run fast, all your leg muscles are activated and engaged at maximum capacity. Sprinting will not only make you faster and stronger but also healthier as it can lower blood pressure and cholesterol levels.
If you’re a beginner, just a few sprinting workouts per week will be enough to boost your performance and boost your fitness level. You can increase the number of workouts from there or add more speed intervals if you feel comfortable with it. It is advised to have at least one day off between each sprint session so that your muscles can recover. For the best results, you want to include different types of sprints in your routine- for example, if you are running on a treadmill make sure to choose fast walking as well.
2) Heavy Lifting
It’s common knowledge that lifting heavy weights stimulates muscle growth and boosts metabolism by activating certain hormones in your body. That’s why it’s a great way to burn fat and gain muscles. You can do this with barbells or kettlebells- any type of weightlifting will improve your punching power and help you perform better during sparring sessions.
For the best results, aim for 3-4 workouts per week that last 60 minutes each. You can do higher or lower reps during various sets but make sure to maintain good form at all times- you don’t want injuries to stop your training! If you are not used to lifting heavy weights, it will feel awkward and exhausting at first, but you will get used to it in just a few workouts.
3) Plyometric Exercises
Boxing is all about being explosive- so why not train for that? You can do it with plyometric exercises which basically jump and hop over various obstacles. The great thing about these workouts is that they improve speed and coordination, which are vital in boxing. Also, these exercises will help you with leg muscle strength and agility so your punches will be faster and more accurate.
You can do plyometric exercises in a pair- the resistance training will help you build up strength and explosiveness while your partner can adjust your form during workouts which are extremely important when it comes to these exercises. In order to get the most out of each plyometric workout, aim for 3 sets of 10 reps each with a 1-2 minutes break in between sets.
4) Jumping Rope
Jumping rope is one of the most efficient exercises for maintaining good cardiovascular health. It’s very easy on your joints and there are no age limits for this workout (although it must be said that you should avoid jumping rope if you suffer from joint problems or other injuries). You can do slow skipping or fast-paced jump roping which will improve your coordination and speed during sparring sessions.
Jump rope workouts are also great for mental training- you get your mind focused on the workout so there’s no room to think about anything else. A jump rope session lasts around 20-30 minutes during which you can burn 300-400 calories. You can do this workout 3 times per week or even twice a day if you want to speed up the process.
5) Wall Sits
If you want to build strength, choose wall sits as your go-to boxing workout. They will not only boost lower body strength and endurance but also help you boost your speed and reaction time. The great thing about wall sits is that they require zero equipment- almost anyone can do them.
As for sets and reps, start with 10 seconds of breaking (the time you spend standing up between each set) and 20-30 reps per set. Once you progress, do 20 seconds of breaking and hold for 40-50 reps. Remember to maintain good form- if your knees begin to ache or the position becomes very uncomfortable, stop immediately.
Boxing is a great way to get in shape and stay healthy. This article showed you a few essential workouts that will improve your strength and performance. Try them out, adjust the routines to your personal preferences, and see for yourself how it boosts your performance and strength.