As a standalone exercise program, boxing itself is quite effective. It will get you in shape pretty quickly and effectively. However, it is good to supplement boxing training with strength and conditioning training. You want your body to be capable of peak performance and working on your strength. Strength and power training is undoubtedly a crucial part of boxing.
Whether you’re aiming for a fitter body or more muscle mass, strength training can certainly help you achieve that goal. Using boxing headguards for strength training builds lean, stronger muscles that enhance your athletic performance and reduce your risk of injury. Even if you don’t have any experience with strength training, it’s never too late to try something new.
Strength training is suitable for both men and women and can be performed at any age and fitness level. You don’t have to be a fitness freak to start strength training. In this article, you’ll learn how to start strength training and what to consider, both for beginners and professionals.
1. Cardiovascular Health Benefits
Table of Contents
Strength training for boxing helps to regulate blood pressure. It is recommended to do muscle-strengthening exercises twice a week and exercise at least 150 minutes a week at moderate intensity to minimize high blood pressure and reduce the risk of heart disease. Strength training makes it much easier to stay flexible and independent, as it is increasingly associated with longevity.
2. Warm-up Before You do Anything
The next thing you can do is warm up. Warmed-up muscles are less prone to injury, so do five to ten minutes of cardio or warm-up in your workout with a lightweight that is easy to lift. Good form will ensure you enjoy all the benefits while avoiding injury.
Be mindful of your balance (stand tall, with your chest up, and keep your abs tight), move very slowly (so you rely on your muscles and not momentum to lift the weight), and do not forget to breathe to maintain your form. Many people hold their breath when they exercise, but exhaling during the strenuous part of the workout helps to sustain the exercise.
3. The Aim Is To Challenge Yourself But Not To Overstress
For the first few weeks of your workout, focus on learning boxing punches using boxing focus pads rather than how many workouts you do. You’ll have plenty of time to build muscle later. After six weeks or more of regular strength training – which is about the amount of time you need to start making physical progress – you can change your training plan to make it more challenging.
Lifting the same weights for roughly the same strategy each week will keep your body in the same position. You can switch weights or reps, choose different exercises, or change the order. You just need to make one adjustment at a time to make a difference, although more is always better.
4. Try Weighted Boxing
Don’t let this stop you if you can’t go to the gym or don’t have a heavy punching bag at home. For this technique you only need dumbbells, if you don’t have them, you can also use water bottles or heavy items as weights. Shadowboxing has a double benefit because it affects both technique and punching power. You stress your punching muscles with weights, which makes them work harder and grow, which in turn increases the power you generate.
Start with a round of shadowboxing and focus on your form. If you’re using weights, larger weights aren’t better as they can be prone to injury. Rather, use smaller weights and keep your workout going longer.
A crucial aspect of the preparation process is to be familiar with different boxing ring sizes, as it can influence a fighter’s strategy and performance during the match.
5. Check Your Nutrition
Even if you give it your all when you work out, your muscles can’t repair themselves and grow if you don’t watch what you eat, which affects how hard you punch. Protein and fiber-rich foods, along with adequate hydration, will keep your weight in check and your muscles in tip-top shape. Your fists are not the only thing you need to hit.
Your legs and thighs have the largest muscles in your body. Think of power punching as a compound movement. The power generated in your legs is part of the force behind the perfect punch. You need to use your whole body for this action to get the power you need.
It usually takes a few weeks to start seeing results, but strength training is a reliable way to build rock-solid abs, strengthen hips, or properly sculpt the body parts you want to tone. Plus, the body continues to lose calories long after the workout is over – a bonus that makes strength training worthwhile for anyone who wants to lose weight.
Every boxer incorporates road training into his routine in one way or another, whether it’s spending a few minutes on the treadmill during each training session. The slow, steady endurance workout provides just enough of a challenge to get your heart rate up slightly and maintain it for an extended period.