Training Techniques for Beginner Boxers
5 Essential Training Techniques for Beginner Boxers
Boxing is an exciting and challenging sport that requires a combination of strength, speed, and technique. If you’re just getting started with boxing, it can be overwhelming to know where to begin. In this article, we’ll break down the 5 Training Techniques Beginner Boxers should know.
Shadow Boxing: Shadow boxing is a great way to improve your technique and get a feel for the sport. Start by standing in front of a mirror and throwing punches at an imaginary opponent. Focus on keeping your hands up, your chin down, and your feet moving.
Footwork Drills: Footwork is crucial in boxing, as it allows you to move around the ring and avoid your opponent’s punches. Try doing ladder drills or shadow boxing while moving around cones to improve your footwork.
Pad Work: Pad work is a great way to improve your power and accuracy. Have a partner hold pads and throw punches at them, focusing on hitting the pads with power and precision.
Speed Bag: The speed bag is a great tool for improving your hand speed and coordination. Start by hitting the bag with one hand, then try doing combinations with both hands.
Heavy Bag: The heavy bag is a great tool for improving your power and endurance. Start by hitting the bag with basic punches and work your way up to combinations and power shots.
By following these 5 essential training techniques, you’ll be well on your way to becoming a skilled boxer. Remember to always focus on proper technique, stay consistent with your training, and have fun!
Training program for the beginner boxer to follow the first month of training:
Week 1:
Monday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Heavy bag work: 3 rounds of 3 minutes with 30 seconds rest in between
- Speed bag work: 3 rounds of 3 minutes with 30 seconds rest in between
- Jump rope: 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Tuesday:
- Running: 30 minutes at a steady pace
- Sit-ups: 3 sets of 15 reps
- Push-ups: 3 sets of 15 reps
- Pull-ups: 3 sets of 10 reps
- Cool down and stretching
Wednesday:
- Rest day
Thursday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Mitt work: 3 rounds of 3 minutes with 30 seconds rest in between
- Footwork drills: 3 rounds of 3 minutes with 30 seconds rest in between
- Jump rope: 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Friday:
- Running: 30 minutes at a steady pace
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps each leg
- Planks: 3 sets of 30 seconds
- Cool down and stretching
Saturday:
- Rest day
Sunday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Sparring (with a partner or coach): 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Week 2:
Monday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Heavy bag work: 3 rounds of 3 minutes with 30 seconds rest in between
- Speed bag work: 3 rounds of 3 minutes with 30 seconds rest in between
- Jump rope: 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Tuesday:
- Running: 30 minutes at a steady pace
- Sit-ups: 3 sets of 15 reps
- Push-ups: 3 sets of 15 reps
- Pull-ups: 3 sets of 10 reps
- Cool down and stretching
Wednesday:
- Rest day
Thursday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Mitt work: 3 rounds of 3 minutes with 30 seconds rest in between
- Footwork drills: 3 rounds of 3 minutes with 30 seconds rest in between
- Jump rope: 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Friday:
- Running: 30 minutes at a steady pace
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps each leg
- Planks: 3 sets of 30 seconds
- Cool down and stretching
Saturday:
- Rest day
Sunday:
- Shadow boxing: 3 rounds of 3 minutes with 30 seconds rest in between
- Sparring (with a partner or coach): 3 rounds of 3 minutes with 30 seconds rest in between
- Cool down and stretching
Week 3:
- Monday: Shadow boxing with focus mitts, 3 rounds of 3 minutes each
- Tuesday: Heavy bag training, 3 rounds of 3 minutes each
- Wednesday: Speed bag training, 3 rounds of 3 minutes each
- Thursday: Rest day
- Friday: Shadow boxing with focus mitts, 3 rounds of 3 minutes each
- Saturday: Heavy bag training, 3 rounds of 3 minutes each
- Sunday: Speed bag training, 3 rounds of 3 minutes each
Week 4:
- Monday: Shadow boxing with focus mitts, 3 rounds of 3 minutes each
- Tuesday: Heavy bag training, 3 rounds of 3 minutes each
- Wednesday: Speed bag training, 3 rounds of 3 minutes each
- Thursday: Rest day
- Friday: Shadow boxing with focus mitts, 3 rounds of 3 minutes each
- Saturday: Heavy bag training, 3 rounds of 3 minutes each
- Sunday: Speed bag training, 3 rounds of 3 minutes each
Note:
- You can increase the duration of each round by 30 seconds each week.
- You can add a 3-5 min run before each workout session
- You can also add some bodyweight exercises like pushups, squats, and lunges to your routine to improve strength and endurance.