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| Step By Step Boxing Training by concord129(m): 11:57pm On Mar 06, 2015 |
Step-by-Step Boxing Training
Program
By azeez olanrewaju lateef
Preparing to step into the boxing ring
requires a high level of muscular strength,
stamina, agility and endurance. Boxing
requires powerful punches, quick jabs,
slips and blocking for multiple rounds,
making it one of the most physically
demanding sports. Boxing workouts
consist of interval training, sprints and
boxing drills to develop muscle, power
and speed and to improve technique.
Engaging in a boxing training program will
help improve your overall athleticism.
Step 1
Perform jump-rope intervals three days
per week to increase stamina. Jump rope
for two minutes and rest for 60 seconds to
allow your heart rate to recover. Repeat
for five times. Take a 60-second rest.
Increase to four minutes and rest for two
minutes. Repeat five times. Rest for 60
seconds. Jump for six minutes and cool
down. Doing intervals simulates the
physical demands of a boxing match.
Step 2
Engage in resistance-training workouts
three days per week to develop muscular
strength and power. Perform compound
exercises that work multiple muscle
groups at the same time such as squats,
pushups, pull-ups, lunges, triceps dips and
the overhead shoulder press. Perform
each exercise for four sets of 12
repetitions. Train with moderately heavy
weight to challenge your muscles.
Completing eight repetitions should be
difficult.
Step 3
Perform sprint workouts two days per
week. Sprint for 100 meters and walk
back to recover. Repeat for five sets.
Perform timed sprints for 100 meters for
five sets. Record your times and increase
your speed with each sprint. Try to
improve your times with each sprint
workout.
Step 4
Participate in shadow boxing and bag
work three days per week to improve
technique. Perform shadow boxing for
one minute, using a combination of hooks,
jabs, cross punches and uppercuts. Rest
for 60 seconds. Practice a jab and cross-
punch combination on the heavy bag for
one minute and rest for 60 seconds.
Repeat one minute of the shadow-boxing
combination. Rest for 60 seconds. Perform
a hook and uppercut combination on the
heavy bag for one minute and rest for 60
seconds. Finish the circuit with one minute
of speed bag punches and rest for 60
seconds. Repeat the boxing circuit five
times. 1 Like 1 Share |
| Re: Step By Step Boxing Training by fistonati(m): 12:05am On Mar 07, 2015 |
concord129:
Step-by-Step Boxing Training
Program
By azeez olanrewaju lateef
Preparing to step into the boxing ring
requires a high level of muscular strength,
stamina, agility and endurance. Boxing
requires powerful punches, quick jabs,
slips and blocking for multiple rounds,
making it one of the most physically
demanding sports. Boxing workouts
consist of interval training, sprints and
boxing drills to develop muscle, power
and speed and to improve technique.
Engaging in a boxing training program will
help improve your overall athleticism.
Step 1
Perform jump-rope intervals three days
per week to increase stamina. Jump rope
for two minutes and rest for 60 seconds to
allow your heart rate to recover. Repeat
for five times. Take a 60-second rest.
Increase to four minutes and rest for two
minutes. Repeat five times. Rest for 60
seconds. Jump for six minutes and cool
down. Doing intervals simulates the
physical demands of a boxing match.
Step 2
Engage in resistance-training workouts
three days per week to develop muscular
strength and power. Perform compound
exercises that work multiple muscle
groups at the same time such as squats,
pushups, pull-ups, lunges, triceps dips and
the overhead shoulder press. Perform
each exercise for four sets of 12
repetitions. Train with moderately heavy
weight to challenge your muscles.
Completing eight repetitions should be
difficult.
Step 3
Perform sprint workouts two days per
week. Sprint for 100 meters and walk
back to recover. Repeat for five sets.
Perform timed sprints for 100 meters for
five sets. Record your times and increase
your speed with each sprint. Try to
improve your times with each sprint
workout.
Step 4
Participate in shadow boxing and bag
work three days per week to improve
technique. Perform shadow boxing for
one minute, using a combination of hooks,
jabs, cross punches and uppercuts. Rest
for 60 seconds. Practice a jab and cross-
punch combination on the heavy bag for
one minute and rest for 60 seconds.
Repeat one minute of the shadow-boxing
combination. Rest for 60 seconds. Perform
a hook and uppercut combination on the
heavy bag for one minute and rest for 60
seconds. Finish the circuit with one minute
of speed bag punches and rest for 60
seconds. Repeat the boxing circuit five
times. Na a stick (pako/rod) wil tel u how to defeat d enemy of d state |
| Re: Step By Step Boxing Training by fistonati(m): 12:06am On Mar 07, 2015 |
concord129:
Step-by-Step Boxing Training
Program
By azeez olanrewaju lateef
Preparing to step into the boxing ring
requires a high level of muscular strength,
stamina, agility and endurance. Boxing
requires powerful punches, quick jabs,
slips and blocking for multiple rounds,
making it one of the most physically
demanding sports. Boxing workouts
consist of interval training, sprints and
boxing drills to develop muscle, power
and speed and to improve technique.
Engaging in a boxing training program will
help improve your overall athleticism.
Step 1
Perform jump-rope intervals three days
per week to increase stamina. Jump rope
for two minutes and rest for 60 seconds to
allow your heart rate to recover. Repeat
for five times. Take a 60-second rest.
Increase to four minutes and rest for two
minutes. Repeat five times. Rest for 60
seconds. Jump for six minutes and cool
down. Doing intervals simulates the
physical demands of a boxing match.
Step 2
Engage in resistance-training workouts
three days per week to develop muscular
strength and power. Perform compound
exercises that work multiple muscle
groups at the same time such as squats,
pushups, pull-ups, lunges, triceps dips and
the overhead shoulder press. Perform
each exercise for four sets of 12
repetitions. Train with moderately heavy
weight to challenge your muscles.
Completing eight repetitions should be
difficult.
Step 3
Perform sprint workouts two days per
week. Sprint for 100 meters and walk
back to recover. Repeat for five sets.
Perform timed sprints for 100 meters for
five sets. Record your times and increase
your speed with each sprint. Try to
improve your times with each sprint
workout.
Step 4
Participate in shadow boxing and bag
work three days per week to improve
technique. Perform shadow boxing for
one minute, using a combination of hooks,
jabs, cross punches and uppercuts. Rest
for 60 seconds. Practice a jab and cross-
punch combination on the heavy bag for
one minute and rest for 60 seconds.
Repeat one minute of the shadow-boxing
combination. Rest for 60 seconds. Perform
a hook and uppercut combination on the
heavy bag for one minute and rest for 60
seconds. Finish the circuit with one minute
of speed bag punches and rest for 60
seconds. Repeat the boxing circuit five
times. Na a stick (pako/rod) wil tel u how to defeat d enemy of d state. Long thing |
