Train to Be in Fighting Shape
Training to box is less intense than MMA style fighting. There are a variety of exercises that are part of the training program for boxers on all levels. A good trainer will watch a new boxer perform in battery of exercises first. Following their evaluation, the trainer will explain what is being done wrong and what just needs improved on.
After warming up with stretches, start the training session with jumping rope. This helps with coordination and increases your heart rate. The increased heart rate also triggers the body to release adrenaline.
Work in patterns with double swings, cross-body movements and figure eights. Jumping rope is ideal for burning body fat, helping with footwork and building endurance. Endurance is important in boxing because of the constant movement and physically demanding nature of the sport.
Burpees are common exercises in training for multiple types of sports including football, MMA fighting and soccer. This training exercise involves dropping down to push up position, standing back up quickly and then jumping. This is repeated several times without a break between burpees.
Many athletes do sets of 10 – 20 burpees between stations as a method of increasing their heart rate. This exercise helps with reaction time when taking a fall. It helps the athlete get back up faster and get his or her body back into fighting position.
Regardless of how simple this exercise seems, it is physically exhausting on the body. Shadow boxing should be kept to a minimum during the training session. Most trainers include two or three short sessions of 5 minutes each throughout the workout. When shadow boxing, you are also practicing fast footwork and fast jabs.
Bobbing and weaving along with constant movements help a boxer in training mimic a fight while conditioning the body.
Push Ups and Sit Ups
Working in small reps of push-ups and sit ups are great as they work the whole body for strengthening purposes and fat burning purposes. Push-ups work the upper arms, shoulders and back. Strength is built slowly and at a safe rate. Some athletes take push-ups a step further by adding weights to their torso or back.
Sit-ups help burn fat and strengthen torso muscles. Reps of 20 to 25 sit-ups per set are ideal with this being repeated two to three times per training session. This exercise is a core exercise. A strong, hard torso is able to take punches easier and with less impact than an improperly toned body.
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Squats strengthen the legs and lower back portion of the body. Balanced squats and weighted squats in a squared body position. When doing squats, it is important to lower the body in a steady manner. Use only your leg strength to push your body back up. Stand still for about 10 seconds before lowering the body back down again.
Forward Walking Lunges
While this exercise seems to be low-impact, it takes more physical control than fighters think. The goal of the lunges is to increase total body balance and increase total body flexibility. The muscle groups worked include the glutes, leg muscles and core muscle groups.
Knees to Elbows
This exercise is vital and should be saved for the end portion of the workout. This is an essential core building exercise that involves using the pull up bar and pulling your knees upward to touch your elbows.
Learning how to properly perform these exercises is important and helps prevent injuries. As with any type of workout, training or conditioning, warm up first and remain hydrated. Proper hydration prevents exhaustion and muscle tightening during an intense training workout.