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BOXING WORKOUT by retired
professional boxer Kevin Vieldhouse
“No pain, no gain” is what
boxing workouts are all about. I know this is contrary
to the world we live in; where gimmick after gimmick
tells us we can see healthy results from workouts that
don’t even cause you to break a sweat, or breathe heavy;
which is nothing but a fantasy for lazy people.
***CAUTION: Things
I talk about in this boxing workout are under the
assumption that the user is already physically fit, and
has been doing some type of workout routine. A beginner
can use this boxing workout, but may want to cut and
slice it to fit their agenda.
If just starting a workout
routine, you should always check with your doctor to see
what is best for you.
A few
things you should understand about boxing fitness and/or
physical fitness;
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You need to get your
beat per minute heart rate up into the 60-85% range
for at least 20 minutes, 3, but preferably 4 days a
week, to benefit your cardiovascular system. Less
than this, you may as well stay on the couch, and
each workout will feel as if it were your first -
painful and completely out of shape.
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It’s not how high you
get your heart rate up that dictates what kind of
shape you are in-it’s how quick it goes back down,
or, how fast you recover. Getting the HR up into
that 85% is better, but it doesn’t equate to being
physically fit (heart attacks cause your heart rate
to go close to 100%).
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For all the
analytical people, I could get into the specifics of
how to find your personal heart rate number, and VO2
max (recovery), but we’ll make it plain and simple.
Push yourself each and every workout; get completely
out of breath, have the sweat flowing-even if it
makes you feel sick. You should know your own body
and its limits.
Boxing workouts are a high
intensity interval training workout. It’s never a steady
pace. It’s all about going 90-100% of your capabilities
for an extended period of time, then slow it down to
50-60%. Think about a boxing match, boxers throw
flurries of punches; then step back and throw a few jabs
to get a rest. You need to keep these thoughts in mind
as you do the below boxing workout. Also, this boxing
workout is for the fitness buff, not specifically for a
boxer. A boxer preparing for a fight will actually do
double, or triple sessions; running in the morning,
boxing in late afternoon, strength training at night.
THE BOXING
WORKOUT
Each
boxing activity requires a 3 minute work time, and 1
minute rest, however, if you are just starting out, you
may need to do 1 minute work, 1 minute rest-adjust
accordingly.
BOXING WORKOUT DAY 1
Make sure you wrap your hands good and use 12 ounce
boxing gloves.
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Shadow box 3 rounds, focusing on your body movement
as well as throwing the proper punch. For more
information about boxing techniques, you can review
Turning Pro Free Boxing Tips.
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Hit the heavy bag for 4 rounds. At least 3 times
during each round, throw a continuous flurry of 15
to 20 punches. Don’t worry too much about the boxing
technique; just let them flow, then step back and
start pumping out the jab. Make sure when throwing
combinations, punch in sets of three;
left-right-left.
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Shadow box another 2 rounds.
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Hit the speed bag for 2 rounds.
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Skip rope for 15 minutes.
Strength training:
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3
sets of dead lift 10 to 12 reps.
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3
sets of clean and jerks, 10-12 reps.
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3
sets of squats, 10-12 reps.
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3
sets of shoulder presses, 10-12 reps.
BOXING WORKOUT DAY 2
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Shadow box for 3 rounds.
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Hit double end bag (small peanut bag attached to
ground and ceiling by elastic banding) 4 rounds. (if
working out with a partner, you can substitute this
with your partner using hand pads)
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Bobbing and weaving boxing drill-Set up a rope about
20 long and 5 feet off the ground. In a good stance,
using shuffle steps, move from one end to the other
ducking under the rope and coming up on the opposite
side. Snap out 3 punches, and go forward and under
again. Continue going back and forth. Do this 3
rounds.
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2
rounds on speed bag.
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Skip rope for 15 continuous minutes.
Strength training
This boxing fitness routine consists of doing each
exercise consecutively, resting for 2 minute after
the fourth exercise. Do this boxing workout 3 times.
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Sit ups to exhaustion.
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push-ups to exhaustion.
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leg lifts to exhaustion.
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pull-ups to exhaustion.
BOXING WORKOUT DAY 3
Roadwork Boxing
Workout.
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Warm up by jogging ½ to ¾’s of a mile.
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2-¼ mile runs at 90-95% of top speed. (If you can
sprint the entire lap-go for it.)
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4, 1/8 mile (½ running track lap) at all out sprint.
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4, 100 meter sprints.
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4, 50 meter sprints.
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End with running 1 mile at a good pace.
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Stretch-No strength training.
BOXING WORKOUT DAY 4
To learn more about the boxing world, check out Kevin's
"Boxing
Book, Turning Pro."
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