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Training Tips - January 2009

Exercise: Boxing Fitness
Primary Muscle: Abdominals, Obliques and Latissimus Dorsi
Secondary Muscles: Trapezius, Pectorals, Deltoids and Quadriceps
Skill Level: Beginner/Intermediate

Don’t overlook warming up. Before a boxing session you have to do five to ten minutes of gentle warming-up from head-to-toe. This allows you to awaken the major muscle groups throughout the body that are primarily used in boxing fitness.

Why Boxing Fitness?

Boxing Fitness is a whole body workout that meets a number of fitness elements..and more!

Intensity, Strength gain, Calorie burn, Variety..and mental toughness!

Boxing Fitness takes the best aspects of workouts used by some of the world’s most finely conditioned athletes, boxers, to be combined into a fitness programme. In other words, with boxing fitness, you train like a boxer in everything but full contact sparring. This type of training is definitely challenging, it works most of the human body’s physiological systems. The musculoskeletal system becomes stronger through specialized resistance exercises and boxing specific equipment drills i.e Skipping Ropes, Medicine Balls,    Focus Pads, Punch Bags etc (Fig 1 & 2). The cardio-respiratory and vascular systems become more efficient through speed (anaerobic) workouts. A cross-training approach to Boxing Fitness is often used in the form of circuits, designed for a total-body approach including Conditioning (free weights, medicine balls), Technique (stance, body positioning) and Hitting Drills (punch combinations, pads)