boxing training

The Best Ways To Prepare Before I Go To A Boxing Gym

Boxing is a tough, rigorous and physically demanding sport. Like any other sport, you wouldn't simply step into the ring and expect to compete. The training program alone at serious boxing gyms requires you to possess a certain level fitness, with proficiency in several key areas. Before you go to a boxing gym, prepare yourself by developing endurance, agility, strength and quickness. These attributes will allow you to focus on the basics of boxing during your first session rather than playing fitness catch-up.

Might as Well Jump

One of the most important physical attributes that you need to develop before training at a boxing gym is agility and coordination, especially combining the motions of your upper body with those of your lower body. Jumping rope is one of the exercises that boxers use to achieve that coordination. When you go to a boxing gym, you'll jump rope frequently and at a high rate of speed. Practice with a jump rope every day to get familiar with the exercise. Work your way up to three minutes of continuous jumping. Do six three-minute sessions, resting no more than one minute between sessions.

Go the Distance

To build endurance, boxers do “road work” - long distance running. You can increase your mileage gradually and at the same time periodically elevate your heart rate by performing basic intervals. Begin by jogging at a comfortable pace for two minutes, then sprint for 40 seconds. Jog for another two minutes, then sprint for another 40 seconds. Continue this pattern for 20 minutes if possible. If you cannot do 20 minutes of intervals, scale back to 10 minutes. If 20 minutes is too easy, extend the total time. Do these intervals three to four times each week. To avoid injury, increase your total mileage by no more than 10 percent per week.

Stay Strong

To develop power, you must develop strength. Many boxers take a balanced approach to strength training, blending body weight exercises such as push-ups, pull-ups and sit-ups - performed at high intensity - with weightlifting exercises such as squats, deadlifts, bench presses and lat pull-downs. Begin a strength-training program several weeks before you head to a boxing gym. Train three days per week, using a full-body routine - working out all of your major muscle groups in each session. Space your lifting workouts so there is at least one rest day in between sessions.

Sleight of Hand

Shadowboxing is one of the simplest ways to develop familiarity with the basic mechanics of punching with speed. Position a lamp behind you, shut off all other lights in the room and let the lamp cast your shadow on the wall in front of you. Practice punching against your shadow, keeping your punches tight and efficient. Practice pushing off the ground with your feet as you throw your punches, transferring that power from your lower body up through your back, shoulders, arms and fists, as fast as you can. Do this twice a day every day. Over a few weeks, you should develop increased hand speed that will help you transition to work with the speed bag and heavy bag at the boxing gym.

AUTHOR: BOBBY @ LIVESTRONG

Boxing in Malibu, Calabasas, Beverly Hills, Santa Monica, Culver City, Brentwood and Venice

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Thank you to all of our wonderful clients for helping us to expand across Los Angeles from Malibu Boxing to Calabasas Boxing, Beverly Hills Boxing, Santa Monica Boxing, Hollywood Boxing, Culver City Boxing, Brentwood Boxing and now Venice Boxing!

In order to thank our clients for the continued support, we'd like to reward you with one free boxing session for every person you refer that purchases a private boxing session or in-home personal training.

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In Malibu everything is top notch. Now you can also receive top notch personal training. The best part is we come to you. There's no longer an excuse to not get in the best shape of your life. Malibu Boxing can come to your home, office, out on the bluffs, the beach, or anywhere you feel like getting a great workout. If you're a surfer Malibu Boxing will get you in better shape to hit the waves. For an affordable rate, you'll get a professional trainer come right to your door. All sessions are 1 hour.

Why Boxing?

Boxing can simply be a means of getting yourself into great shape, and it may even be the single most effective way to get fit. It incorporates all aspects of fitness including muscular strength, muscular endurance, speed and coordination, and will allow you to feel better about yourself in a number of other ways, including inspiring confidence, giving you more determination, focus and patience. Whether you're a doctor, lawyer or stay at home mom, anybody can benefit from boxing training.

Getting Lean!

Boxing workouts allow you to burn off 450 to 1000 calories in one hour. It also helps maintain your heart rate at an optimal fat burning rate. When done consistently (5 times per week) you should see results after 3-6 weeks depending on your diet and current activity level. 3-6 weeks at 5 times per week seem daunting? Don't worry, our expert trainers will help motivate and keep you accountable!

The Workout!

Boxing training will use innovative variations of power punches, defense and a blend of fitness and aerobic exercises. You will learn the proper execution of defensive moves and punch combinations for a more intensive workout that can help you become stronger and more confident.

The combinations and boxing techniques will be dictated by our expert boxing trainers. You will perform the blocks, punches and techniques all on the hand pads as your trainer serves as an imaginary opponent.

Finally the last 10-15 min of the workout will use more conventional exercises to once again target muscle toning, fat melting and core strengthening.

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