Train like a Boxer.

Boxer training usually involves a mix of aerobic exercise, agility and punching drills, and strength training.To really train like a boxer, you need to learn how to throw individual punches.If you don’t want to take punches in the ring, you can develop a workout routine around strength training, agility, and Cardio.Tailor your routine to your abilities, and organize your training exercises in a weekly schedule.

Step 1: You need to master your boxing stance.

Stand with your legs shoulder width apart, your knees bent, and your weight on the balls of your feet.If you are right-handed, your left leg should be forward and your right leg back.Keep your right leg in front if you are left-handed.Bring your dominant fist close to your chin and your lead fist to cheek height with your elbows bent at 90 degree angles.Keep your elbow out of your chest.

Step 2: Side step drills are done.

Take 10 quick shuffle steps to the left and right after you start in your boxing stance.Push off your right foot when you walk to the left or right.

Step 3: You should do forward and backward drills.

Take 10 quick steps forward and 10 back as you start in your boxing stance.When you step back, remove your back foot and your lead foot.

Step 4: Box drills are done.

To do a box drills, combine left, right, forward, and backward steps.Six steps forward, six steps right, four steps back, and two steps left.Move back, left, forward, and right after 4 boxes.

Step 5: Do circle drills.

You can do the same thing with your left, right, forward, and back steps.To make a complete circle, instead of moving in a straight line, move in an arcs.You can keep track of your circle by placing an object on the floor.After you complete a circle, change directions.

Step 6: On boxing days, do 4 sets of your foot drills.

There will be at least 2 days dedicated to boxing in your weekly split.If you want to practice your punch combinations on those days, you should do a 2 minute set of left and right steps, forward and backward steps and box steps.Rest for 30 seconds between sets, then repeat the sequence to complete 4 sets of each drill.

Step 7: There is a jump rope.

Boxers jump rope for a number of reasons.Rest for 30 seconds between the 3 sets of jumping rope.You should work your sets in at the beginning and end of your boxing workout.You can use jumping rope to improve your balance and defense skills.

Step 8: If you only have one bag, train with a heavy bag.

Heavy bags are used for boxing.A heavy bag is the best option if you don’t have access to a gym.You can get a speed bag and an uppercut bag if you have access to a gym.You hit a speed bag with the sides and heels of your fist.An uppercut bag is shorter than a heavy bag.

Step 9: It’s called Jab.

Tuck your chin toward your chest as you throw the punch.A jab is a quick punch.If you step forward with your lead foot, you can add more power to your jab.

Step 10: Throw a cross with your dominant hand.

Throw the cross punch with your dominant hand and use your back leg to generate force.Throw your dominant arm and fist forward at chin height when you drive off of your back foot.

Step 11: Use your lead hand.

Hooks are thrown with the lead fist, as a dominant fist can leave you more vulnerable.Keep your elbow at a 90 degree angle by raising it to face height.Make a small punch from the side by Tucking it close to your body.You can generate force by rotating your torso and hips in the direction of the punch.

Step 12: The uppercut needs to be mastered.

If you want your body to be parallel with the floor, bend your knee and twist it downward.Keep your elbow bent at a 90 degree angle, and dip your throwing arm backward so the heel of your fist is in line with your lower chest.If you want to land a punch on your opponent’s chin, you need to move your torso and hips up and forward.To power your punch, use the rotation of your torso and dominant leg.The uppercut is more difficult to master than other punches.With your non-dominant hand, you can throw an uppercut.

Step 13: The drills are combination drills.

You can do 3 minute rounds of combination drills once you have nailed individual punches.A jab is 1, a cross is 2, and a hook is 3.If you have mastered the uppercut, throw it with your dominant first 4 and non-dominant 5.A jab-cross-hook is a simple combination in which each punch sets up the next.A jab-hook builds hand coordination as both punches are thrown with the same fist.A power combination that helps you practice landing power without a jab is called cross-hook-cross.The power combination of 1-2-5-2 is meant to surprise your opponent, who might be expecting a hook instead of an uppercut.The jab-dominant uppercut-cross adds unpredictability by mixing in an upper cut after the jab instead of a cross.

Step 14: You can schedule your training in a weekly split.

Individual parts of your training are organized by your weekly split.If you’re starting out, you should train 3 times a week and do 2 days of independent exercise like running or cycling.Specific days for Cardio workouts, agility and combination drills, weight training, and active rest activities can be assigned.A Monday routine could include a long distance run, boxing workout and combination drills.A circuit of upper body resistance weight training machines can be used on Tuesday.Rest can be yoga, Tai Chi, or light aerobic activity.Boxing workout (foot and combination drills) on Thursday.A circuit of lower body resistance weight training machines is one of the things that can be done on Friday.Boxing workout (foot and combination drills) on Saturday.Rest can be yoga, Tai Chi, or light aerobic activity.

Step 15: On boxing days, do 5 rounds of combination drills and foot drills.

Start with jumping rope for 3 minutes to warm up.There are 4 sets of 2 minute foot drills.Cool down with a jump rope routine after 5 rounds of drills.You can mix up multiple combinations in a single round or do 1 combination per round.Rest less than 30 seconds.

Step 16: It’s a good idea to run a long distance 1 to 2 times a week.

If you want to build your endurance, run for as long as you can.You can go 90 minutes if you are in good shape.If you are not used to running long distances, start jogging for 20 minutes.Your pace should not be too fast.The Talk Test can be used to gauge your run intensity.You have to take a deep breath between phrases, but you should be able to use complete phrases.Your pace is too intense if you are too winded to speak.You should run harder if you don’t have to take deep breaths.You can do sprints and long-distance running in your boxing workouts.You can improve your endurance and recovery by running long distances.When you’re fighting, sprints will help you prepare for the quick exchanges and chaos that can happen.

Step 17: Interval training can be included in your workout routine.

Interval training involves alternating periods of intense running.Warm up by jogging lightly for 5 minutes, then run at 90 percent of your maximum speed for a minute.Recover by jogging for 2 to 3 minutes and then doing another 90 percent interval.In your 90 percent intervals, include 6 to 8 seconds of intense sprints.5 minutes of easy jogging are included in the 20 minute interval training.

Step 18: Adding an aerobic activity to your exercise routine is a good idea.

1 to 2 hours of aerobic activity, such as swimming, cycling, rowing, or hiking, will add variety to your routine.An aerobic activity can be done instead of a run on an active rest day.An active rest day is included in the weekly splits.It helps you stay in gear for your next day of training, but gives you a break from more intense workouts.

Step 19: You should include strength training in your routine.

Strength training workouts should be at least 2 days per week.Do upper body, core, and lower body exercises.Upper body on Tuesdays and legs on Thursdays are what you should focus on.

Step 20: Do yoga

In addition to swimming and other aerobic activities, yoga and Tai Chi are excellent active rest options.They can help you improve your focus, breath control, and flexibility.You can find a local yoga or Tai Chi studio, take classes at your gym or YMCA, or watch instructional videos online.Resistance exercise machines can be used at home or the gym.

Step 21: It’s a good idea to consult with your doctor before starting an exercise program.

Ask your doctor if a routine that involves intense aerobic exercise is right for you because boxers train at a high level.If you have a history of heart, bone, joint, or other medical issues, it is important to talk to your doctor.

Step 22: Tailor your training schedule to your abilities.

If you are just starting to train, don’t push yourself beyond your limits.Instead of doing 5 rounds of drills, do 3 rounds and take a longer break.Do 20 minute long slow distance runs instead of 90 minute runs and 7 to 12 minutes of high intensity interval training.If you are more advanced, you can do a long distance run and boxing drills on Mondays.If you are a beginner, do one activity a day.Boxing days can be replaced with a weight training day and aerobic activity day.