Get fitter through Boxing
It’s been well documented that a solid boxing workout works the entire body from a strength and fitness point of view. It’s the energetic nature of applying this particular sport within the fitness environment that allows Claudefit to deliver great results with my client’s fitness and conditioning. It’s also a lot of fun once you have the cardio base to push yourself harder.
I’ll get right to the point and go over a simple yet effective template that I use with my personal training clients. The criteria are simple, get fit and have fun while you are challenged and level totally worked. For general fitness it’s easier to adjust as you go along and wont interfere with fitness objective.
Get fit, burn the calories and have fun. Ok then, let’s get you Boxing!
The warm up
- 3×2 min light bag work at around 70% exertion will allow most people with the ability to last out the timed rounds. No point in attacking the bag for 30 seconds flat chat and floating around wondering where the energy went. Remember the plan is to last out the session, not deteriorate within the warm up.
- 3×2 min Skipping will add value to any cardiovascular workout. A solid set of 3 rounds will go a long way in working out your shoulders, ankles, warm your core and hit the heart rate a treat.
- 3×2 min Shuttle runs and punch-out drills will introduce the running component. Yeah, you have to run. For those who neglect the running part you are greatly diminishing the returns on any true fitness workout. For the rest of you embrace the movement and reap the rewards. Remember, athletes run.
The core work
My favourite go to core and abdominal drills for the boxing clients is to work the following exercises together as part of your non-boxing component and rest before you continue the theme and glove up again later and be expected to work harder.
- Medicine ball – These drills can be simply the old school throw and catch where you are performing a sit up while having you partner/trainer throw the ball. Simple and sinister when performed at high volumes. Old school is still the best here.
- Gymnastic ring drills- I use this one in particular for my female client as it not only his core in a dynamic way but had the benefits of effectively working the hips region. A clear favourite with my female clients as it hit the hips and core nicely.
- Hang knee raise – A classic movement that work the same muscles as a traditional crunch, however this movement delivers more bang for your buck in that it works your grip strength, stretches out you shoulder region and with the lower body isometric hold adds up nicely in delivering a solid core workout. Give 15+ a go and hit them hard.
Time to push Intensity
3×3 80%+ Bag work drill – Moving onto the next phase where you will hit the heavy bag again. This time you will be sufficiently warmed up, have you timing, co-ordination and be ready to bang! The 3 rounds at now 80%+ exertion will certainly take its toll. It’s time to get down to business and let go with all the energy you have, work the bag well and move constantly. Once you complete the rounds and depending on you skill-set/fitness you will be totally charged up.
Focus pad rounds – Keep in mind that with proper focus pad work you are feed the information and it will be up to you and your work output to proactively strike the target while moving around. Time to put in champ! With an experienced pad holder you get to move around so be prepared to go harder. You won’t beat the pads though, its part of the drill. This is where you decide how much work you want to put in. Time to leave it all on the line.
Skipping/shadow work– Once the heaviest workload has been completed it’s now a matter of preparing to complete the session with an eye of lowering the heart rate and allowing your body and mind to start winding down. For the fitter ones feel free to work the skipping a little more vigorously, for the not so fit it just a matter of finishing the rounds.
Close the workout
Stretch & cool down this is the best part of the session (if you have done the work) time now to focus on slow and gentle movements and hit the areas that need the work. The body is pretty much all warmed up and any stretching should be done correctly. Not a good time to go the full reach and hurt yourself.
Rest and nutrition
You have worked hard and have managed to smash out another session. Well done. Now it’s time to property fuel yourself and take in plenty of water. This is where your nutritional program is important. Why waste your time in eating junk after you have worked so hard.
Getting your rest post exercise is part of the workout. Here’s a tip. You will go a long way with your fitness and weight management goal if you are diligent with both your nutrition and getting in proper rest/sleep.
Claudefit is an experienced personal trainer located in Mill Park in the outer Northern Suburbs of Melbourne.