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Complete Boxing Gym Workout

Updated on April 27, 2017

No Pain, No Gain

Boxing gloves were invented to help protect the boxers hands. In the professional ranks gloves are 8 and 10 ounce gloves.
Boxing gloves were invented to help protect the boxers hands. In the professional ranks gloves are 8 and 10 ounce gloves. | Source
The speed bag helps with hand and eye coordination.
The speed bag helps with hand and eye coordination. | Source
Heavy Bags are great for working on power punches and for practicing combination punching as well.
Heavy Bags are great for working on power punches and for practicing combination punching as well. | Source
Punch Mitts are a very important tool used to simulate an opponent. Mitts allow you to work on offense and defense.
Punch Mitts are a very important tool used to simulate an opponent. Mitts allow you to work on offense and defense. | Source
8 division world champion Manny Pacquiao works the double end bag to help him stay sharp and accurate.
8 division world champion Manny Pacquiao works the double end bag to help him stay sharp and accurate. | Source

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The Sport of Boxing

5 stars for Boxing

Boxing Workout Equipment

 
 
 
 
 
 
Speed Bag
Heavy Bag
Reflex Bag
Jump Rope
Weights
Double End Bag
Boxing Gloves
Hand Wraps
Head Gear

Blood, Sweat and Tears

Boxing Training (Minus Roadwork)

Phase One: (Warm Ups and Stretching, Slight Cardio)

1. Stretching: Stretching is very important in boxing or in any sport for that matter. Proper stretching will help prevent pulls and tears in your muscles. Be sure and stretch your arms and legs for at least ten minutes before starting your serious training. Boxers work so many muscles and warming up is vital in order to stay injury free entering a bout.

2. Shadow Boxing: This is a great way to warm up and also a good time to practice boxing with an imaginary opponent. Work on offense and defense. Always shadow box in 3 minute intervals unless you have no clock or timer. And take 60 second breaks in between to be fully acclimated to the actual real thing in the ring. It is a good way to prepare for work on the bags and also a nice way to practice techniques that you are working on.

3. Jump Rope: Skipping rope is a great exercise to help with your stamina. It's not a replacement for doing road work(running) but an supplement to it. Try to do this in three minute intervals. Over time try to mix up your technique as you skip rope. You should learn to skip rope and not just jump it.

4. Jumping Jacks: Jacks are another stamina building exercise and a great way to get the blood flowing before you spar. Doing 50- 100 jumping jacks right after stretching and using the jump rope is a great way to finish stretching your muscles, break a good sweat and work on your stamina or cardio if you prefer.

5. Sit Ups/ Push Ups: Sit ups and crunches help tighten and flatten your stomach as well as build punch resistance as your working out your muscles. Push ups should not be a substitute for light weight training but an addition to it. It helps build arm muscles and chest muscles.

6. Bicylce/ Treadmill: Riding a stationary bike or running on a tread mill is as close to road work as you can get while in the gym. It's a great way to warm up your legs which are just as important as your arms are in prizefighting. Also, if it's raining or snowing you can substitute running outside for the thread mill inside.


Phase Two: (Bag Work and Medicine Ball)

1. Heavy Bag: You should work four, three minute rounds with a minute rest in between each round after you build up enough stamina to do so. This bags are mainly for working on power but also for practicing new things you just learned. Always use hand wraps and gloves when using this bag to protect your hands from injury.

2. Speed bag: These bags help with hand eye coordination, timing, speed and they also help a boxer learn how to slide and shift his body weight while boxing. Timing is everything in boxing and this is a great bag for it.

3. Double End Bags: These bags help you practice punching accuracy as well as defense such as blocking and side to side head movement. Mobility and fast thinking is a major part of this exercise which many people find to be their favorite.

4. Reflex Bags: These bags are similar to the Double end bag except that the bag is on a flexible pole. The purpose is to work on punching accuracy, efense and counter punching while getting a great workout for the body. This is a good substitute for a double end bag if you do not have an area where you can put bolts in the ceiling and floor.

5. Uppercut Bags: These bags look like canvas bags for a gym except that they are filled with sand and or styrofoam. They are known as sideways heavybags and they are great for working on hooks and uppercuts. The bag can be taxing but not as much so as a heavybag.

6. Medicine Ball: They are used mostly for strength training especially to help boxers or MMA Fighters with explosive power bursts. Also, it is good for stomach exercises.

Phase Three: ( Footwork and Pad Work)

1. Practice Footwork and shadow boxing: Footwork is an essential part of boxing and must be practiced routinely. Once you have mastered foot work it will help you have proper balance and help you to get in or out of range of punches. Shadow boxing is a great way to begin a work out after stretching but it aslo a great way to cool down from a workout and to practice some of the basics you may have been working on.

2. Pads with your Trainer: Working the punch mitts is very important because this is where you learn and work on strategy. Mitts are important for working on combination punching and for practicing slipping, dodging and counter punching. It is sparring Light if you will. Pads are a trainers best friend and they form a connection between fighter and trainer.

Phase Four: ( Sparring) Sparring should be done once per week, twice maximum. It is boxing with head gear. Sparring should be done in three minute rounds with one minute rest periods in between rounds. This should be done in order to simulate what you will be doing in an actual boxing bout.


Complete Boxing Gym Walkthrough

Mike Tyson Training in The Gym

Location of Gleason's Gym

© 2013 Buster Johnson

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