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HOW TO TRAIN LIKE A BOXER

HOW TO TRAIN LIKE A BOXER

Don’t panic. We said ‘like’ a boxer, not ‘be’ a boxer! Squaring up in the ring isn’t for everyone, but the benefits of boxing training can be.  Boxing moves train arms, legs and core. Punching bags is a great stress buster, and also improves speed and co-ordination.

Try these training ideas. No need to take a bashing.

GET SOME STRENGTH

Government guidelines recommend that everyone should do two sessions of strength training per week. The recommendation is simply a set of eight to twelve reps in each session. The exercise is any kind of resistance. Push ups, deadlifts, seated rows, bench presses – anything.

Build on that minimum (which is only 10 minutes per week) with extra free weights work or resistance work at the gym. You can even work towards the pull up – no pre-requisites needed. Resistance work also means weight-bearing. Your bones will thank you in years to come!

DO INTERVAL TRAINING

Movie montages always show boxing training as long endurance runs.  (Usually with suitably inspiring 80s music). In real life that’s not much help for a sport that requires quick fire moves. High Intensity Interval training is a far better bet, and not just for boxers. Short bursts of intense activity burn far more fat and build more muscle than ‘standard’ training. And takes less time – win win!

BUILD YOUR AGILITY

Floating like a butterfly doesn’t come easy to all of us. Turn two left feet into two good movers with agility drills. Add a floor ladder or cones to your circuit (ask the trainer) and concentrate on pairing speed with accuracy. The odd spill is just part of the fun with these.

PUNCH IT OUT

Take out that office stress on punch bags, as part of a boxing style workout. Non-boxers will benefit from stronger arms and better co-ordination. Hitting a punch bag is much more difficult than it looks.

Next time you Hussle, think like a boxer. You may even get to give those punch bags a go!

Photo by Sarah Cervantes on Unsplash

the author

Patrick Law

Patrick is a keen touch rugby and football player and regular gym goer. He also enjoys long-distance running.

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