Guest author: Liam Mills
Recently, boxing has become even more popular as a means of improving fitness and overall health. To play this sport, you need to possess a unique combination of speed, strength, flexibility, and mental toughness, making it an ideal method for physical and mental well-being.
While it’s possible to work out at home, going to a gym can offer a variety of equipment and resources, such as swimming pools, that can make training more enjoyable. But not all gyms can offer this service. Dr. José Diego Mier explains why this is the case and highlights their other benefits, including at Planet Fitness, the most affordable in the US.
In this article, we will look at training like a boxer without stepping into the ring. After reading it, you will have a complete understanding of how to work out, regardless of your current fitness level or previous experience.
Why is boxing training helpful?
Boxing is an excellent means of enhancing both your physical and mental well-being. Besides helping you tone your physique, it enables you to cultivate vital attributes like self-control, resilience, and focus, which could result in enhanced self-esteem, reduced stress, and overall improved health.
Engaging in boxing training is a thrilling and pleasurable approach to staying active and preserving your motivation. There is a broad spectrum of tactics and drills that make exercise both stimulating and demanding, and the fellowship and backing of fellow boxers and coaches can be highly motivating.
How to train like a boxer without a ring?
Although not everyone can participate in this particular sport, there are methods and training techniques like those used in boxing that can be adapted and employed to enhance general fitness and athletic aptitude.
Whether the goal is to build muscle, increase endurance, or improve coordination and agility, numerous techniques can aid in training like a boxer, without actually entering the ring. These approaches include shadowing, bag work, and cardio training, among others, which can help foster the same qualities as professional athletes. Let’s delve into them in more detail.
Way 1: Shadowboxing
Shadow training is a highly effective approach to improving boxing skills because it does not require any equipment. This method allows you to hone your punching technique, footwork, and combinations in the absence of a partner or any other device.
To shadowbox effectively, you should stand in front of a mirror or record yourself, so you can analyze your form and technique. Focus on your footwork, weight distribution, and the power and speed of your punches. You can also practice defensive moves such as slips, rolls, and blocks.
One of the most beneficial exercises in shadowboxing is to throw combinations of punches and then move around an imaginary opponent as if you were in the ring.
Way 2: Skipping rope
Boxing has utilized a conventional workout method called “skipping rope” for a long time to enhance coordination, stamina, and footwork. This activity is uncomplicated and necessitates only a jumping rope and a level surface.
To have a fruitful skipping rope workout, it’s crucial to maintain a compressed posture by keeping your feet and elbows near your body. Initially, you should become proficient in fundamental techniques before attempting more advanced maneuvers, including double and cross jumps. You could also push yourself by incorporating a weighted skipping rope to increase the intensity of your exercise.
Way 3: Heavy bag workouts
Adding a heavy bag to your exercise regimen can be extremely advantageous for enhancing your power, velocity, and accuracy. This equipment replicates the power and resistance of a real opponent, giving you a chance to polish an assortment of hits and combinations.
To make the most of the heavy bag, it is important to execute the correct technique, maintaining good posture with your elbows in and punches thrown straight. Moreover, you can refine your footwork and defensive abilities by moving around the bag and dodging its strikes.
A practical and effective workout technique with the heavy bag is to execute a combination of punches and then proceed to circle the bag, changing directions constantly.
Way 4: Focus mitt work
This training method requires a partner and a set of focus gloves. They allow you to practice punching techniques and combinations while improving reaction time and hand-eye coordination.
To use the focus mitts effectively, your partner will hold them and call out combinations for the throws you are supposed to make. You can also use them to practice defensive techniques such as slips, rolls, and blocks.
One of the focus glove drills is to throw a combination of punches and then immediately slip or roll to avoid your partner’s counter-punch.
Way 5: Plyometric exercises
Plyometric workouts comprise dynamic movements that have the potential to enhance your velocity and strength. They imitate the actions used in boxing and can assist you in cultivating a resilient and nimble physique.
Plyometric training consists of exercises such as skipping squats, jumping jacks, and pull-ups. It is critical to perform these exercises with proper form and land softly to avoid injury.
Way 6: Speed and agility drills
For boxers, speed, and agility drills are a vital aspect of their training regime since they need to be quick, coordinated, and agile.
These drills involve ladder drills, cone drills, and agility hurdles and can be adapted to suit your abilities. It is possible to perform them on a level surface. During the exercises, it’s crucial to remain light on your feet and move with speed and efficiency.
Way 7: Core strengthening exercises
To throw powerful punches and move around the ring with balance and stability, boxers need to have a strong core. You can achieve this by incorporating core-strengthening workouts such as sit-ups, twists, and planks into your training regimen. These exercises will help you build a robust and stable midsection.
To ensure effective results and prevent injury, it is crucial to maintain the correct form when doing these exercises. Additionally, it’s recommended to gradually increase the intensity and duration of your workouts over time.
Way 8: Cardiovascular exercises
As a boxer, it’s crucial to work on your cardiovascular fitness to boost your endurance and stamina. A few exercises that can be helpful for your heart and lungs are running, cycling, and jump roping. Just make sure you start with low-intensity workouts and gradually increase the intensity and duration of your sessions to avoid injuring yourself.
Boxing combines physical and mental strength, technique, and endurance. Although not everyone can step into the ring, training like a boxer can help you develop the same qualities and achieve a strong and fit physique.
By incorporating the training methods outlined in this article, you can improve your boxing technique, develop power and speed in your punches, as well as increase your endurance and stamina. Remember to always use proper form and practice, gradually increase the intensity and duration of your workouts, and listen to your body to avoid injury.
About the author: Liam Mills is an expert in writing content and an ex-Product Expert, and the Founder of ValueHunta, a contributor to Heliotherapy Research Institute.