Boxing Training Guide


Boxing: A Great Sport - Boxing Drills and Skills
By Katalin Rodrigues Zamiar

Even the greatest athlete without pure boxing skill can not compete within the boxing ring. Today, it takes more than just skill or shape alone. The heavy bags, mitts, double ended bag, speed bag, jump rope and sparring are the essence of a boxer's training. The drills that utilize all these simple tools to build sharp pugilistic skills are most fighter's favorite times in the gym. Hitting the heavy bags whether they are filled with sand or water, dancing with the mitts around the ring, focusing on the double ended bag as it bops like a faceless head and feeling the speed bag's rhythm coincide with your heart beat are irreplaceable aspects of a boxer's training.

Below are six different drills that enhance boxing skills and ultimately improve footwork, agility, coordination, punching power and shape of many different types of martial artists; from point to ultimate fighters. These drills are excellent compliments to the following standard boxing program that has been followed for decades. Although 'old school,' these basic training drills enhance the average boxer's skills and condition and can provide challenge to any style of fighter.

The length of training is contingent on the caliber of fighter. The following program is practiced 4-5 days a week.

Perform: 6- 12 rounds at 2-3 minutes a round

ROPE SKIPPING (RS)
SHADOW BOXING (SB)
SPARRING (SP)
MITT TRAINING OR PAD DRILLS (which includes Defense) (MT)
HEAVY BAG (HB)
DOUBLE ENDED BAG (DB)
SPEED BAG (SB)

Usually the seven drills above are the fundamentals of boxing training. Keep in mind that these drills are not always done every day. Below is one sample program followed by many professional boxers.

DRILL/DAY
Rope
Skipping
Shadow
Boxing
Sparring
Mitt
Training
Heavy
Bag
Double
Ended
Bag
Speed
Bag
MON.
2-3 hours
Warmup
Warmup
X
X
X
TUES.
3.5-4.5
hours
Warmup
Warmup
X
X
X
X
WED.
2-3 hours
Warmup
Warmup
X
X
X
THURS.
4 hours
Warmup
Warmup
X
X
X
X
FRI.
2 hours
Warmup
Warmup
X
X
X
X

OUR FAVORITES