View Full Version : Good Beginning Boxer Workout

Curly Howard
03-01-2003, 11:10 PM
Before you can get into a boxing ring and fight, you must prepare your body with the strength and endurance that it is going to use. One cannot achieve this strictly by hitting a bag a couple of times a week. Therefore, one must incorporate cardiovascular training and strength training, as well as basic fundamental boxing techniques to become a well-rounded athlete.

It is very difficult to concentrate on learning new techniques if a boxer has no endurance and is too tired. You do not box to get in shape—you get in shape to box. My personal opinion is that roadwork is the staple for conditioning in boxing, however, there are other forms of conditioning that can be supplemented to increase endurance.Example:cycling, swimming, weight lifting and roller blading to name a few.

A bare minimum to getting started:

Cardiovascular training 2 days on, 1 day off

(running preferably, or one of the other mentioned) 30 minutes

Boxing every other day:

Rounds should start at two minutes work, one minute rest, to be increased to three minutes work, one minute rest.


Basic stretches to include: Neck Roll, Trunk Rotation, Hamstring stretch, Hip Flexor and Quad stretch, Calve stretch, Tricep and Shoulder Stretch.

Footwork drills for 2 rounds: assuming a fighting stance, incorporate forward, backward and lateral movement while maintaining balance and hand position (UP!)

Rope Ducking drills for 2 rounds: stretch a rope across the gym or garage, hang it just below your ear level. Assume a fighting stance, balanced with hands up, then move forward and back along the rope, using your legs to duck from side to side under the rope. This simulates ducking a punch, which should be your visualization. Your eyes should be up, looking a your opponents body, so that you can return a punch. Do not bend at the waist. When you do this, your eyes are at ground level, not where they need to be—making you susceptible to uppercuts and overhand punches on your way back up. Keep this ducking intense for the entire two minutes. Once your balance is good, incorporate punches and then combinations.

Shadow Boxing (basic punches/combinations) 2 rounds:

Basic punches: jab, right, left hook, right hook, left uppercut, right uppercut.
Beginners: jab jab/rightjab/right/hookjab/right/hook/right
Intermediate: double jabjab/right/jabjab/left hook/rightjab/right/hook/right/duck/right
Advanced: Visualize your opponent, use lots of movement, feinting, counters, keeping the round intense and as realistic as possible.

Heavy bag for 4 rounds: The heavy bag is a very monotonous tool, but it is what is going to build your endurance up. No one is there to babysit you, so it is truly up to you to stay busy and work the punches you know. Beginners stay with beginning combinations and build up to advanced. An advanced boxer working the bag busily throws approximately 230-270 punches during the two-minute times round. Add 70-100 punches when it is increased to a three-minute round.

Double End Bag for 2 rounds: This bag works on hand speed and timing. It is a tear shaped bag that is suspended from the ceiling/floor by two bungee cords. This bag takes time to conquer and is very frustrating. Stick with it, keep your hands up and you'll learn to love it.

Speed bag for 2 rounds: Used to develop hand speed, coordination and shoulder endurance. Worked without gloves and saved until the end of the workout for a true shoulder burn.Practice + Patience = Endurance and speed.

Jump rope for 2 rounds

Abdominal work (See Hard Core Exercises, Feb 2002 issue).

Push ups 4 sets of 10, to be increased over time.

Medicine ball work(See Hard Core Exercises, Feb 2002 issue).

*Suggestion: to increase shoulder strength and endurance, run with hand weights. Weights will vary from 1 lb to 3 lbs, depending on the size of the boxer.

03-02-2003, 02:08 AM
good info

03-02-2003, 02:44 AM
Sound like good ****.

04-13-2003, 08:44 PM
I like it.

04-28-2003, 02:58 PM
Sounds good to me.

05-13-2003, 09:37 AM
good **** curly! I will get the kids working right away

05-17-2003, 08:35 AM
That is some good stuff man. I am sure people will find that helpful.

Whoremaster B
06-03-2003, 08:42 AM
I use shadow boxing for 3 rounds

heavy bag 3 rounds ( one round all clinch knee/jab, straight roundhouse) I incorperate elbows in combos so it isnt quite boxing.

The double ended bag is my fav. 5-6 rounds. WORKS your mobility and I swear it shrinks inchs off your waist.

warm ups include 20 min. of running ( of course stretching first ) and sit ups

after boxing I hit the weights, then more cardio, then more abdominal exercises, warm down for 10, and finish off with stretching.

06-11-2003, 01:55 AM
i am def. gonna have to use some of this. my stand up sucks the ass of asses.

Eyes Of The South
06-24-2003, 07:15 AM
Originally posted by Dogg^x0
i am def. gonna have to use some of this. my stand up sucks the ass of asses.

ine used to kick the ass of asses now alass I am like dogg. Good **** curly ill start it.

07-10-2003, 04:53 PM
Just thought I'd TTT this thread because I love it

Magic Man
07-14-2003, 04:53 AM
Curly making a non-postwhore post?


- m

ps. good info

07-28-2003, 02:02 AM
speed bag is also good for footwork

08-03-2003, 02:18 AM
That's a nice workout regimen mine is kinda similar but i do alot less running lately because of my back being injured at the moment. Also i do quite a bit of work on the heavy bag 2 to 3 hours a day not straight though i throw real hard for 5 minutes straight .Then take a ten and do some curls with the curl bar for 5 minutes and keep rotating for 2 to 3 hours depends on how quick i get tired.Keep in mind I haven't trained in a while because of my back but after august 19th.Ishould be cleared to start training again.

08-08-2003, 07:26 AM
This is very cool Curley, I just started working on my boxing again yesterday, this should improve it no end man, thanks!

Fury Dragon
08-10-2003, 12:03 PM
Cool work out man.

Rock Dog
08-21-2003, 11:53 PM
great **** curly that's eaxctly what I need.

08-31-2003, 12:26 PM
Curly- a question..... you say to do the shadow boxing and jumping rope, etc, etc for 2 rounds.

Per minutes..... how long is a round?

Curly Howard
09-01-2003, 01:59 PM
Originally posted by Dogg^x0
Curly- a question..... you say to do the shadow boxing and jumping rope, etc, etc for 2 rounds.

Per minutes..... how long is a round?

Start off with like 2 minute rounds, then move to 3 then 5 etc... Add more time as your body gets used to the work.

Fury Dragon
09-01-2003, 10:10 PM
I need to buy a new jump rope and start back up with that.

Doing combinations on the heavy bag in rounds is good too.