Physical exercises for boxers at home. Boxing training exercises for children and beginners

Are you a boxing fan? Is your dream to become like the stars of the ring? Do you think that training a boxer at home is not serious, and it is impossible to achieve any success here?

Yes, indeed, at home there is no ring, no ropes, and other equipment. There is no coach or sparring partners.

But independent training of boxers is possible even in such conditions. If you put in serious effort, the results can be very, very decent. You will get a good one sports uniform and become a real fighter. What exactly is required for this?

How effective is home boxer training?

Of course, one cannot seriously dream of victories in the ring without training in the gym - with partners and a coach. Classes in sports section there is no way for the future champion to avoid it.

If your goal is to master self-defense techniques for your own safety and feel confident in the street, it is best to study individually for an agreed fee from experienced trainer, and boxing in this matter is not the only and far from the best option.

Well, the goal pursued by boxers’ independent training at home is somewhat different - practicing the nuances sports equipment, honing combat movements, developing speed and power of strikes. The point of all this is to improve the general physical condition, increase the dexterity and speed of each movement, strengthen the muscles and ligaments of the body, acquire a beautiful athletic silhouette, as well as a sports (fighting) image and strong-willed character.

About the advantages of homework

If this is basically what you need, then home exercises are the best choice, because there are no disadvantages of the gym, and there are many advantages. Which ones?

First of all, you don’t have the average training plan for boxers, you do it according to individual program. That is, the one that best suits your body in terms of load and purely psychologically for you as an individual.

The start and end time of training is at your discretion.

There are no dangerous blows to the head and other vital places, which in no way add to your health. That is, the inevitable harm to the body in boxing is reduced to nothing, and the exercises are only beneficial.

But is it possible to train in a small room, and what should you do with equipment in this case?

What does a boxer need at home?

Here is a list of things without which normal training for boxers is impossible (namely, working on the strength of your punch):

Let's start with boxing gloves - without them you won't be able to hit a heavy bag.
It is advisable to have bandage gloves that are worn under boxing gloves. They eliminate the long and not very convenient procedure of wrapping each hand with ordinary bandages.
You definitely need to have a heavy pear (bag).
You can’t do without kilogram dumbbells. They are needed to effectively work on strikes in addition to the punching bag.
In addition, strength exercises will need to be done with heavier dumbbells. This is the best equipment for such activities, combining reasonable cost with small size.
For certain exercises you will need a bench.

And it's all?

If you work out exclusively for yourself, you don’t really need anything else.

Such “bells and whistles” as a helmet, mouthguard, dynamic bag, paws, etc. can easily be classified as superfluous.

It’s great when the apartment has at least a basic horizontal bar, not to mention a set with a bench, wall bars and bars. But, in general, there is no urgent need for all this.

Dress and put on the most ordinary items of sports clothing - as for any workout.

Let's warm up

Training for a novice boxer is impossible without a good warm-up. We begin to walk slowly around our home gym- in your own room, while moving and rotating your head. The goal is to stretch the neck muscles. Then the pace speeds up a little, we move our arms in different directions, and turn our body. We walk for about three minutes in the so-called “duck walk” with simultaneous rotations of the wrists and hands to warm up. Then we walk in place, raising our knees as high as possible.

After warming up, you need to stretch the muscles, for which you need to do exercises for each group of them, and don’t forget about the spine. He should also get his share of stretching movements, since the program necessarily includes back training.

Having warmed up, we move directly to boxing classes. Kilogram dumbbells are not yet recommended for beginners; they should be picked up after the first two or three months of training.

Boxing stances

Learn and remember several starting positions (there are three in total) from which you will perform the exercises.

Front stance (abbreviated as FS) is a position in which the legs are placed shoulder-width apart with knees slightly bent, hands with clenched fists are held near the chest.
Our stance (or SS) is one in which the weakest leg is put forward, the one of the arms, which is also less strong, moves forward (its task is to cover the jaw), while we hold the other at chest level. Most often, for right-handers this is the left arm and leg, for left-handers, respectively, the right;
With the opposite stand (designated as PS), we push forward strong hand and leg.

What are the exercises?

The boxer's training program allows each round to be completed (for those who don't know, the duration of a round is three minutes). Rest intervals between rounds are one minute.

Exercise 1. We make small, short jumps (they are also called shuttles) in the forward-backward direction, taking the SS position (that is, taking our stance), the front hand makes straight blows.

Exercise 2. We repeat the same movements in the opposite stance (PS).

Exercise 3. Having taken a frontal stance (FS), we perform direct strikes on the spot with an increase in their tempo and strength.

Exercise 4. Consists of slopes from the SS.

Exercise 5. Having adopted a frontal stance, as in the third exercise, we perform side blows on the spot.

Exercise 6. Consists of dives into the SS.

Exercise 7. It is done according to the same principle as exercises No. 3 and No. 5 (from FS on the spot), and consists of blows from below, called uppercuts.

Exercise 8. Shadowboxing.

Upon completion of this complex, it is worth doing what is called " power training boxers for the legs." Jumping rope is perfect here. With a good level of training, you can jump for three rounds, taking a minute break between them each time.

How to hit a punching bag correctly

Before you start, take a short break to rest for five or ten minutes. During this time, you can take a leisurely stroll around your home gym. Then we put on gloves and approach the pear.

The rules for fighting a punching bag are as follows:

As starting position We take our stance (SS).
The blows should be alternated - a straight left alternates with an uppercut, a straight right alternates with a side blow.
Don't stop at individual blows, move on to entire series and combinations.
Try to hit the center of the projectile.
The speed, as well as the force of impact, should be increased little by little, without sudden jerks.
By getting into a fast rhythm and striking with virtually no pauses, you will provide yourself, in addition to improving your technique, with a good cardio load.

Individual parts

When training independently, it is better to start with strikes from the SS position, then move on to the PS. But if you are comfortable with a different sequence, be guided by your individual preferences. Sports activities should bring muscular joy.

What period of time to devote to training with a punching bag is up to you. The body itself will tell you when it’s time to stop exercising. The appearance of slight fatigue is a must as a signal of a job well done. But severe overvoltage should not be allowed.

If the bag swings too much under your blows, then it’s time to replace it with a heavier one.

Boxer strength training

Does a boxer need to build muscle?

Not just necessary - necessary. The point is that without it's good developed muscles impossible high speed blows, and other movements. Legs are also important in this sport, and strengthening them together with the muscles of the buttocks should be given no less attention than training the arms.

It seems unnecessary to talk about the importance of strong, pumped up abdominal muscles. At the same time, a weak back will negate all achievements - that is, it also needs to be strengthened.

Strength exercises to help a novice athlete and boxer (approximate complex):

The best remedy for pumping up the shoulder girdle, arms, pectoral muscles- do push-ups regularly.
Bottom part abdominals strengthened by lifting the legs from a supine position.
Bend your lower back forward, keeping it straight, and use heavy dumbbells with your hands.
Legs - squats with weighted dumbbells.
The lateral abdominal muscles are trained by bending from side to side and holding a dumbbell in each hand.
In addition to push-ups, on hands, shoulder girdle and all top part Pull-ups have a wonderful effect on the body. If you don’t have a horizontal bar, you can replace it with curling your arms with dumbbells (perform after the second exercise), and instead of the sixth exercise, pull the dumbbells up to your belt.
Strengthening the buttocks is done by lunging back and forth while holding dumbbells.
We pump the “upper” press by lifting the body from a lying (on the back) position.

If you want to improve appearance any specific areas of the body, you should find and add exercises for specific muscle groups to the proposed ones.

How long to train?

Beginners should start with just a couple of approaches, no more, after three months you can add another one. The optimal number of repetitions is from six to ten. But if this load is not enough, and you don’t have heavier dumbbells, you can do more.

Go to execution strength exercises should be done only after properly recovering strength after a fight with a punching bag. The rest should last at least a quarter of an hour.

It is important to complete the workout correctly - walking at an extremely slow pace with slight shaking of the arms, which promotes general relaxation, is suitable as its end.

Undoubtedly, from a physiological point of view, a child’s body differs from an adult’s in all respects. Considering a child to be a reduced copy of an adult is fundamentally wrong, and this applies not only physical development, but also in the emotional sphere. Boxing is also no exception, because this type of martial arts has serious requirements not only for physical fitness athlete, but also his strong-willed qualities. That is why training process in the boxing section for children will differ significantly from training for adults.

What is the emphasis in the boxing section for children?

Children's groups at the Moscow Boxing School practice according to their own schedule, taking into account the capabilities of young athletes.

Particular attention is paid to general physical training. Each lesson includes exercises that help build strong muscles, improve posture, develop quick reactions, agility, speed, coordination and endurance. At the same time, work is underway on the development of the child’s moral and volitional qualities; a significant role in this is played by the personality of the coach, who teaches children to discipline and work in a group.

Until the age of 10, only basic elements are studied in boxing training. Most classes take place in a playroom or competitive form. A full-fledged study of martial arts techniques begins in youth groups, where children from 11 years old study. However, this does not mean that sending a child to a boxing section is possible only at this age, since children who have studied in children's groups are more prepared for the upcoming loads.

You can find out more about how classes are held in children's groups at the Moscow Boxing School by phone or from our online consultants. We also invite you and your children to trial lesson in the boxing section near the Voikovskaya metro station.

A fight in the ring according to the rules of classical boxing requires good physical training. You don't have time to catch your breath. There is no way to lower your hands, shake yourself, or wipe the blood or sweat from your face. You need to have an excellent sense of your body, know your weak points and see the weak points of your opponent.

Boxing is the loneliest sport, the most mentally and physically difficult. Your body is being abused. It's not like running a distance, swimming in a pool, or throwing a ball into a basket. You must always be 100% ready.
Emanuel Steward, professional boxing coach and boxing commentator

The main qualities that a fighter needs are anaerobic endurance. Strength is needed to strike quickly and powerfully. Anaerobic endurance is necessary to avoid enemy blows and deliver your own. A boxer's training is based on these two factors.

If you don't practice martial arts yourself, training on bags and shadow boxing is unlikely to be useful to you. At the same time, a number of exercises that boxers love and practice are sure to fit into your workout and help you get in shape.

1. Running

Running is considered one of the the best ways prepare the fighter for long and grueling minutes in the ring. The load on the heart given different types running, helps improve endurance and the fighter’s ability to regulate the rhythm of work during a fight.

2. One-arm burpee for a while

Burpees are an exercise that uses the entire body, develops strength, speed, endurance and proves that your body weight is quite a sufficient load. One-arm burpees allow you to work your shoulder girdle more intensely by placing your body weight on one arm. Timing will only add to the heat.

3. Jumping from prone position

The exercise is also aimed at increasing endurance. From a prone position, the legs are pulled up to the arms with a jump. The difference from ordinary jumps in a prone position is that you need to stand on your fists and pull your legs up one by one, maximally working the gluteus maximus and biceps femoris muscles.

By standing on your fists, the striking surface of the knuckles is strengthened and the load on the shoulder girdle increases.

4. Timed push-ups

One of the most versatile types of exercises with own weight which many people neglect. But not boxers. One-arm push-ups, tight, lever push-ups. Try new things. Try doing push-ups at speed. If you can't do 100 push-ups in a row, you still have room to improve.

5. Fold with one leg alternately

Potential harm to the spine aside, this exercise is one of the most effective for working the core muscles. It works the upper and lower abs, targeting both the rectus abdominis and oblique abs.

6. Diagonal crunches

The main load falls on the oblique abdominal muscles, additional - on the rectus abdominis and psoas muscles. This exercise, combined with a fold, can make your abs steel and impervious to shock.

7. Jumping rope

Jumping rope develops aerobic and anaerobic muscles, increases the speed of muscle contraction, thus increasing your speed and strength, and uses the muscles of the upper and lower parts body, as well as core muscles.

In addition to regular jumping rope, boxers actively practice jumping on one leg and alternate jumping on the rope. Some people prefer to alternate 2-3 jumps on each leg. 10 minutes of jumping rope initial stage will be sufficient.

8. Pistol

Pistol or somersaults with access to the pistol - great way work your leg muscles. Your body weight shifted onto one leg does the trick. And since footwork is extremely important for a boxer, these exercises are indispensable.

THE ESSENTIAL GUIDE TO BOXING!

Are you new to boxing and don't know where to start? I've made this complete, fundamental boxing guide for all aspiring boxers, complete with explanations, images, videos, and links to more detailed guides. Please share this article with other aspiring boxers and fighters.

Let's start!

The Most Important Advantages of Boxing

First of all, why boxing?

There is no simpler question than this. Boxing is a great workout, perhaps the hardest of all sports. It requires speed, quickness, agility, endurance and perfect mental stability. Boxing promotes you simply incredibly, pitting you against best athletes and high-level athletes against each other. This is a pleasant science, but at the same time, it is a tough and brutal sport.

More importantly, boxing takes you much further than you ever imagined. Boxing makes you as alive as possible, humble in defeat and incredibly brilliant in victory. Boxing brings out the true fighter that sits deep inside each of us.

Fundamental Boxing Technique

Basic Boxing Stance

The basic boxing stance should be such that it is easy for beginners to attack and defend from it. In this stance you are well covered and both your hands are ready to attack. More advanced fighters will use different boxing stances for more advanced body movements and counter-attacking capabilities.

Correct boxing stance - ready to attack and defend()

The toe of the front foot and the heel of the back foot are on the center line. The dominant hand is located behind (if you are right-handed, place right hand behind).
The weight is evenly distributed between the legs, knees slightly bent.
Feet point diagonally, stand slightly wider than shoulder width, and the heel of the back foot is raised.
Elbows down, arms up.
The head is behind the gloves, the chin is slightly pubescent, the eyes look through the gloves.
Relax and breathe!

*** Get used to returning to this position after all the boxing moves!

More Boxing Stance Tutorials:

Basic Boxing Footwork

Beginners definitely need to learn how to step and turn on their feet. This movement may seem difficult at first due to the fact that many people have a habit of constantly bouncing off the ground. In boxing, you need to keep your feet low to the ground so that you are always ready to attack, defend, or move away. Also, constant jumping is a huge waste of energy. Effective footwork will come naturally once you develop better coordination and technique.

This is fundamental boxing footwork. Step with your lead foot and then pull up. hind leg. This step-and-pull footwork technique ensures that your weight is supported and that you are always ready to attack or defend. It also prevents you from walking or crossing your legs, which can throw off your balance.

To go FORWARD or LEFT, first step with your left foot and then pull up right leg.
To go BACKWARD or RIGHT, first step with your right foot and then bring your left foot up.

*** TIP: Try to finish all steps so that your feet remain the same distance from each other.

Next most important technique The boxing footwork you need is a spinning leg. It is usually performed on the front leg. You can use it for defense, to evade attacks, or for attack, to find new angles of attack. Pivoting on your feet can be useful for counters, moving you out of harm's way while still leaving you in striking range to counter.

Rotate CLOCKWISE, shifting your right leg and allowing your body to pivot onto your left leg.
Practice both small turns (45-90 degrees) and large turns (90-180 degrees).

More Boxing Footwork Tutorials:

Video about boxing footwork technique: Added Step , Shuttle
Boxing Footwork Strategy Video: How to Enter and Exit Strike Range

Basic Boxing Punch

Basic Hitting Technique

Start from a relaxed position
Exhale when you strike
Clench your fist and body muscles at the moment of contact with the target
Bring your hand back to you

Punching is simply an action that starts with you being relaxed and then quickly accelerating your hand towards the target while exhaling sharply. You clench your fist the moment you make contact with the target, and then relax it to throw a few more punches. The trick is to put all your body weight into the punch without losing your balance. Skills and experience will teach you over time.

For a beginner, the most important thing to learn is correct execution blow. Later, you will be able to throw many different variations of strikes from different provisions, and develop your own striking technique that suits your style.

Fundamental Striking Tips

Rotate your entire body and rotate your feet when throwing ALL PUNCHES EXCEPT THE JAB
Maintain your stance and balance for greater strength and mobility.
Make sure your non-hitting hand is protecting the opposite side of your body.
Exhale sharply with each blow
All boxing punches are essentially variations of straight punches (elbow straight), side punches (elbow out to the side), or uppercuts (elbow down).

The Left Straight (JAB) is the #1 most important weapon in boxing.()

Keep the rest of your torso still and extend your left fist straight forward.
Exhale sharply as you punch, twisting your fist to hit the target with your palm facing down.
Immediately return your hand after being hit to protect yourself.

*** Try to throw the jab with a step forward (“step jab”). Also, try to jab to the body while bending slightly at the knees and waist.

The jab is the most important punch in boxing. You can jab, defend, counter, score points, create space, and much more. This is your longest, fastest strike, it takes the least amount of energy, and leaves you the least vulnerable. Boxing trainers will usually tell you that every combination should start with a jab. This is a quick blow that stuns your opponent for quite some time. for a long time, so you can throw your powerful punches.

Excellent fighters have excellent jabs.

Basic Boxing Defense

There are many protective techniques, which you may have heard of, some more spectacular than others. The first thing a new boxer needs to learn is how to block punches. Blocking is the easiest way to stay in striking range without taking damage. And for beginners, blocking is the most safe way, because it blocks the angles of attack. Once you've mastered blocking, you can move on to more advanced things like parries, rolls, and slips. The main benefits of more advanced defensive techniques are that they allow you to defend yourself without using your hands, so your hands are free to hit back!

Blocking is the easiest way
stay within striking distance without taking damage.

Blocking head shots

bring your gloves closer to cover your face
Raise your right glove to block left-handed shots.
raise your left glove to block punches from your right hand

Blocking body shots

bring your elbows closer to you
lower your right elbow to block punches from your left hand
lower your left elbow to block punches from your right hand

Boxing Defense Tips

It's safer to cover yourself rather than chase the strike (which still leaves you open).
Keep your eyes on your opponent (the punches you see don't do much damage).
Maintain balance, blocking blows without jumping back is easier when you stand on both feet.
Hit back, the only way to go from defense to attack is to hit back.
Stepping back out of striking range is the easiest way to avoid blows.
Watch out for your strongest hand, if you can't defend against everything then at least watch out for the big shots.

Of course, there's more to blocking than just holding your gloves close to you, but it's a good start for beginners. There's no need to do anything fancy or get confused about where to place your hand. Pull your hands towards your face, or pull your elbows towards your body.

More Boxing Defense Tutorials:

Basic Boxing Counters

Over time, you realize that boxing is almost constant non-stop counter-punching. You will always be attacking and defending at the same time, so you will need to combine your offensive and defensive boxing skills. For beginners, the easiest way to counter is to block first and then immediately throw a counter. A jab can be countered while throwing another punch, or blocked first and then countered.

As your skills improve, you will eventually understand that any blow can be countered with any blow. The hard part is figuring out how to do it. For now, you should focus on easy counters for beginners that don't require high-level defensive moves.

Basic Counters vs. Jab

throw your jab (head or body).
throw another punch (head or body).
blocking first and then countering may not be fast enough to counter the jab.

Basic Counters vs. Right Cross/Overhand/Uppercut

Interrupt the right hand with a long jab.
Or throw a quick left hook before or after his right hand.
Block first, then throw your right hand.

Basic Counters vs. Left Hook/Uppercut

Throw a long left jab.
Block first, then throw a counter right.

More Boxing Counter Punching Guides:

Basic Boxing Training

The best way to train for boxing is to go to a real boxing gym full of licensed boxing trainers and competing amateur and professional boxers. There you will only need to follow the instructions of more experienced guys, and over time adjust training program to suit your needs. Now, if such options are not available to you, here is what I recommend.

Essential Boxing Equipment

These are the most essential items that EVERY BOXER should have. Sure, you can borrow them, but it's gross/unhygienic and not as safe as having your own gear.

Bandages

An indispensable tool for protecting your hands. Do not work on the bag without hand protection, this can damage your wrist and quickly injure you. You need to wrap your hands every time you plan to wear boxing gloves.

Having your own bandages is like having your own socks. They will be filled with your sweat and your terrible fragrance. You can get by with one pair, but it would be better to use 2 or 3 pairs, depending on how often you train.

Gloves

Using gym gloves may be okay for a while, but over time you will come to love your own gloves. And sometimes it’s very annoying when you want to practice, but someone else is already using “your” gloves. Or one day you come to the gym and with a broken heart discover that “your” gloves are torn and the Velcro has been torn off. At some point, you'll come to the realization that it's better to have your own boxing gloves because they smell better, they have newer padding, and they're always available when you need them.

If you can only afford one pair, get 16-ounce training gloves. If you can afford a second pair, get the 12 oz or 14 oz for those times when you need to do speed work on the bag or stretch bag. (For sparring, always use 16 oz.) Small guys, women or children (under 55kg) can train with 14 oz gloves or smaller, but otherwise, I highly recommend the 16 oz standard.

mouth guard

This is a must if you are going to do sparring. I don't know why there are still idiots out there who think you can spar without a mouthguard. Possible consequences: A) You will lose a tooth, because the blow may land directly on one tooth, instead of hitting the entire jaw. B) You injure your jaw (which will make your jaw weak for a long time) because the lower jaw moves freely and is not firmly attached to the upper jaw. High probability of concussion. B) You will bite your tongue. I once bit my tongue RIGHT THROUGH. Imagine how painful it would be to pierce your tongue with your teeth.

Also, do not use someone else's mouth guard. Unless it's melted under your teeth, it won't provide you with the most protection. Also, since blood gets on the mouth guard all the time, you can catch someone’s disease (such as hepatitis, AIDS, herpes, etc.). The best mouth guards cost at least $20, but at least something is better than nothing.

Optional Boxing Equipment

Ultimately, all boxing equipment is “essential” if you plan to take up boxing seriously and even compete. However, for a beginner who is just starting to learn boxing and is scouting out the situation, the equipment listed below may not be required. Do the best you can with what you have.

Helmet

Over time you will want to have your own helmet if you are going to be sparring regularly. It will fit you better and will always be accessible, and will not be constantly used and soaked in other people's sweat. The cushioning material will be much better since the helmet will not be used by 30 people. A helmet is required ALWAYS when sparring; don't spar without it.

Boxing Shoes

Boxing shoes increase your mobility and power in the ring. This is due to their superior grip and thin material that increases your mobility. Not only will you feel better in them, but you will also move much better. There is no other piece of equipment that can improve your boxing abilities faster than a simple pair of boxing shoes. My favorite brands are Nike and Adidas. Everlast and Rival are okay too. Title, I don't really like them.

Boxing Training Equipment

In order from most important to least important. You will most likely need EVERYTHING to become a successful boxer, but if you are not going to compete then it doesn't matter at all.

Gym and Trainer

Most quick way to learn is to learn from someone who knows what he is doing. The people and environment you surround yourself with have a great influence on your growth. Training with a coach and the best fighters will increase your skill level very quickly. Training alone or with lower level fighters will slow down your progress. With that said, training in the gym and working with a trainer is best. It will be difficult and scary and outside of your comfort zone, but it will make you a better fighter!

Partner

A partner can hold your paws for you, run with you, train with you, motivate you and push you beyond your limits. Boxing, like many other endeavors, is a thousand times more fun when you do it with someone. Trying to box without a partner is like learning to play chess alone. You'll dream up all sorts of unrealistic possibilities, only to lose later when you finally meet a real opponent. If you don't want to waste forever, find yourself a partner so you can progress exponentially.

Punching bag

As a beginner, you will need a bag to develop proper punching form, punching power, punching speed, and punching endurance. You'll probably have a lot of fun at first because you've never had the opportunity to get your energy out in this way. Over time, you'll move on to bigger and better things, but as a beginner, the punching bag is a lot of fun.

Pear on stretch marks

A great way to develop accuracy, timing and hand speed. I highly recommend this as an addition or even replacement to a bag, especially for highly experienced boxers.

Jump rope

For $5, you can't find a better piece of boxing equipment that will help you develop all of your boxing muscles, balance, footwork, and even striking abilities. Jumping rope is a common way to warm up, train and cool down for boxers.

Pneumatic bulb

Excellent for developing rhythm, timing, accuracy, hand speed and hand endurance. An air bag is absolutely necessary for serious boxers, but not so necessary for those who practice boxing for themselves. If you have access to a jump rope, that's great.

Boxing ring

You can spar anywhere, but the boxing ring is the best option, if you want to learn how to box according to generally accepted boxing rules and scenarios. Having a ring helps limit the space so that neither you nor your opponent can run too far out of range. It also forces you to develop long-range skills as well as short-range skills. On a more psychological level, being in the ring forces you to confront your opponent without the ability to escape.

Boxing Training

Below is the basic idea of basic boxing training. It may be too easy for natural athletes, but too difficult for others. Do what you can and move up. If something is hard for you, then you know you need to do it more. If something is causing you pain, STOP. Last but not least, REST. Don't be a nerd and don't train until you're completely exhausted and injured. No sane athlete does this, only noobs (because they don't know how to be productive other than completely exhaust themselves).

Boxing Warm-up

3 ROUNDS – running or jumping rope (both are good) [ how to jump rope ]
3 ROUNDS – shadow boxing [ how to shadowbox ]
warm up and move your limbs to warm up your body [ how to stretch your arms ]

Boxing Training

3 ROUNDS – mitt work with a trainer/partner (to develop new skills)
3 ROUNDS – bag
3 ROUNDS – air bag
ROUND 3 – punching bag
3 ROUNDS – more shadow boxing (to consolidate newly learned skills and warm up for sparring)
3 ROUNDS – sparring, can be for training or educational purposes
3 ROUNDS – endurance work, can be plyometric exercises, Tabata exercises, resistance training, gymnastics, etc.

Boxing Cooldown

100 push-ups
100 sit-ups
100 crunches
stretch again so your muscles aren't too damaged the next day

Boxing Training Tips:

Ask everyone for advice. It's incredible what you learn when you get advice from many different angles - there is more than one way to do something, you have to learn them all (there is no “best way”)
Eat right. This will provide you with more energy and speed up your recovery.

More boxing training guides:

(try this great workout!)

Basic Boxing Strategy

Boxing is 90% Psychology

Whenever it's time to compete, whether it's in the gym or in a tournament, you'll sooner or later run into confidence issues. It's natural for people to start doubting themselves about their first big loss. You start to wonder if boxing is even for you. Or perhaps you feel like you've reached a plateau and can't get any better. Here are some guides to help you cope with these psychological difficulties.

How to Become Outstanding (inspirational articles) –,

Boxing Styles

A lot of people ask me:

What is the best boxing style?
How to fight like Mike Tyson? How to fight like Floyd Mayweather?
Which boxing style should I use?

Okay, look, it's hard to explain, but I'll try my best. Here's the rub, there's actually no such thing as a “fighting style” or even “ best style" The only style that matters is YOUR NATURAL STYLE. That is, doing things naturally and easily for yourself. Moreover, you don't even have to think about style. Just keep improving your boxing technique, training and strategy, and over time, your “style” will become the result of it. What matters is that you win, not what you look like.

Your number one goal is
always do the best choice.

And the best choice is what feels easiest and most natural. A tall guy will probably find it easier to fight high. A short guy will probably have an easier time fighting low. Mike Tyson fights the way he fights because he likes it easiest way. He throws hard punches because he's already a strong dude, he doesn't need to put in extra effort to BE strong.

Muhammad Ali can dance around the ring because he has excellent footwork. If you want to do the same, you will have to develop your footwork to the point where it becomes easy. IN otherwise, trying to be Ali when you don't have his skills and form is just a waste of time. All best fighters The people you see have their own distinctive style because it is the easiest way for THEM to be successful. And you will have to find THE MOST EASY way(not the most glamorous) in order for YOU to be successful.

Of course, this doesn't mean your style will never change. This is nonsense. Your skills, physical attributes, and psychology will change over time, and so will your style. Your style will continue to evolve as new moves and new approaches to fighting become more natural to you. But this only happens if you focus on yourself, instead of trying to copy someone else. It's good to look elsewhere for inspiration, BUT FOCUS ON YOURSELF!

Boxing Sparring

I really hope you either know what you're doing or at least train with someone who knows what they're doing. Sparring can quickly become a dangerous thing for untrained wannabes. Very fun to watch Youtube video fighting on the street...and then when you do it, the worst happens - your nose is broken, you get a concussion, injury, or even death. These things do happen. Boxing is not a game; this is a serious sport. Go slow and work up to your full speed with practice, that's the only safe way to learn something.

Exercises for Sparring

It is very important to gradually work your way up to full contact sparring, especially if you are a helpless beginner. Work easy, work slow. If you're in pain, you're working too fast. If one of you jerks, you are working too fast. I recommend shadowboxing each other first (simulating a no-contact fight), then working only on jabs before using all possible punches. It's also a good idea to start with 2-minute rounds at first. If you get tired quickly, it doesn't mean you suck, it's a natural thing that happens to many fighters, especially if they're not used to the pressure of fighting.

Sparring Tips

Wear safety equipment (mouth guard, helmet, etc.).
Spar with someone who will help you LEARN to fight better (not just beat you up).
Don't spar with someone who is TRYING to hurt you (save that for when you're better trained).
You don't owe your coach anything, don't let him put you in dangerous situations.
HANDS HIGH, LOOK AT YOUR OPPONENT, BREATHE.
Deal no more than 3-5 hits at a time.
You will ALWAYS be tired. It's better to get tired from striking than from defending.

Basic Combat Strategy

Every beginner should at least start with basic strategy to fight. The goal is to score a few points without leaving yourself completely open. You can go very far if you do it right.

1st round: move around the ring and try to touch your opponent. Watch how it moves and where it is open. Study him and hit him without putting in too much energy. Save your energy for the later rounds.
Round 2: You need to feel his rhythm of movements. Start throwing harder punches and hit back, but don't do it mindlessly. Stay away from the ropes and remember to throw punches or you'll turn into a punching bag.
Round 3: Give it your all. Throw away your most effective strikes, as much as you can. Be aggressive, but not careless. This is the last round, so work as hard as possible. Empty your tank before the gong rings.

Basic Fighting Styles

There are a few basic ideas on how to fight different types rivals. This is by no means a complete guide. Ultimately, you will need to improve your stamina and technique to improve your fighting abilities. As your boxing skills develop, so will your ability to handle different types of opponents. And even then, there will always be someone who can easily suppress your style.

Power puncher - use either good protection, or move a lot. The goal is to avoid his attacks without expending more energy than he does. You need to wear him down so you can attack him when his blows won't do much damage anymore.

Speed runner– attack fast opponents the way you would attack a punching bag, not a bag. This means using quick punches rather than power punches. Use a lot fast strikes, and in time you will catch it. Once you do this, you can try to throw more power punches.

Protective armor– throw a lot of punches and you will break through his defense. Try to get behind him from the side or behind him before attacking, don't stand in front of him, or you will run into counter-punches. Take your time, there is no rush as he doesn't throw anything away.

Aggressive multi-striketer– these guys can be a nightmare for newbies. You don't have time to think, so all you can do is hit back and hope you don't get tired before he does. Work smart and aim good blows. Get closer to him to take away his striking space or use a tight guard to block many of his strikes. Be sure to hit back to at least keep the fight even, or you'll turn into a punching bag.

Tall or long-armed– Go forward with a high guard and throw sharp overhand rights. Try to trade punches and see if you can wear him down. The goal is to get within striking range without missing punches or expending a lot of energy.

Short guys or divers– if you can’t hit the head, aim for the body and from there transfer to the head. A good idea is to aim for the chest to force him to block there, then move to the head or body.

Boxing Mistakes of Beginners

More boxing tips for beginners!

Mistakes of Newbies in Technology

Tilt your head forward beyond the knee line.
Tense body and clenched fist during strikes.
Lifting of feet at impact (reduces balance, emphasis and power).
Closing eyes in defense.
Too big ego. Be sure to ask someone for advice. It's amazing what you can learn when you get advice from so many different sides - there is more than one way to do something, you have to learn them all (there is no “best way”).

Newbie Mistakes in Training

Not having a coach, thinking you can teach yourself everything (a fighter with a coach can learn 3 times faster than someone who trains alone).
Too much work on the bag. ()
Too much focus on strength (instead of speed, endurance, balance, accuracy, etc.).
Shadowboxing isn't enough.
Do not have rest days during the week.
Feedback training (sparring, paws) is much more useful than exercise training (shadow boxing, apparatus work, etc.).

Newbie Mistakes in Combat

Dropping hands.
Jump around the ring instead of using a step-up.
Do not look at your opponent (especially during exchanges).
Too few or too many strikes, the best combinations are 3-5 strikes at a time.
Reaching out with punches instead of getting within range.
They don't use the jab enough.