Conditioning training routines for boxing

Lately I’ve been working out with a heavy punching bag, and now I am ready to start a conditioning routine. All of this hard work is geared towards helping me become a better boxer so I can get into the ring with my sparring partner and actually have a chance at winning a friendly match.


My conditioning training routine for boxing is a lot harder than I thought it would be. First of all I am at the gym five days a week, though I have to admit that I have skipped a couple days. My trainer scolded me appropriately, but unless you are striving to make a career out of the sport, an occasional missed day is not going to set up back to far.


The first thing I do is warm up and stretch for 5 minutes, this is the one part of the routine you never want to skip. Simply warming up your muscles is the best way to prevent injuries that could sideline your training. Once I’ve warmed up I usually start my training routine by jumping rope. Since I don’t want to over exert myself this early in the routine I keep the sets down to 3 with each one lasting three minutes. I also take a 60 second break in between the sets so I can catch my breath and conserve energy.


From there I move on to the heavy punching bag where I do another 3 sets that last for 3 minutes. Sometimes I switch to a speed bag, and if I feel like I am up for it I include both types of training exercises. My trainer has also started me on some shadow boxing, and while I do feel a little silly I know that it is getting me ready for the time when I finally have a partner. After this my conditioning routine gets a little harder, at least for me.


This is when I am doing 4 sets of 20 squats, followed by the same number of lunge thrusts. According to others at the gym the painful burning sensations in my legs will slowly get better, but until then I often find that I am walking a little funny after this part of the workout. Push ups, sit-ups, along with strength and weight training are also included on some of the other days. All I can say is that I am thankful that it isn’t all included on the same day. If it was I don’t think that I would be able to last through this conditioning training routine no matter how badly I want to improve my boxing skills.


The final part of the conditioning boxing workout is 5 minutes of cooling down, and this is just as important for injury prevention as warming up at the start of the routine. Hopefully this post will help anyone that is looking for some information on conditioning training routines for boxing.

How to start training with a heavy punching bag

When I decided to finally get into boxing I bought my first heavy punching bag and then realized I wasn’t sure how to use it. I knew that I was supposed to hit and kick it, but I didn’t know if there was a right or wrong way. I quickly learned after starting my research that there was and how you use the punching bag will affect your training, along with determine your risk of injury. To help you get started safely training with the best heavy punching bag here are a few of the things I have learned.


Before you start training it is important to spend a few minutes warming up. A lot of boxers spend several minutes jumping rope, which has the added benefit of being a great cardio exercise. Warming up your muscles will significantly decrease your risk of injury. Once you are warmed up it is time to wrap or tape your hands. Not only does this look cool, it also provides necessary protection. Some boxers like to hit their heavy punching bags bare handed, but I really don’t recommend this. It is painful and can result in broken bones and bruised knuckles, which is why I always wear a pair of boxing gloves.


Once you are ready to start training with the heavy punching bag it is important to stay balanced. When you are steady on your feet you will be able to put more power behind your punches, and it will also be easier for you to hit and move around the bag. When you are hitting make sure that it is a hard punch and not a push. The difference between the two types of hits is that a push moves the bag wildly around, while a punch makes a loud “smacking” sound. A punch hit will also move the bag and put it back in place. If you notice that your hits are turning into pushes, it might be a sign that your arms are tiring and it’s time to take a break.


The most important tip that I’ve learned is that breathing is extremely important, and it will affect your training. Breathing also affects your endurance, and if you can’t teach yourself to take long, slow deep breaths you should expect to take a lot of breaks when you are training. Don’t worry if it does take you a little while to regulate your breathing, but when you do you will be surprised at the increase in your endurance and energy levels.


When you are finally done training with the heavy punching bag for the day it is also important to spend 5 minutes or so warming down. A few stretches or a slow short walk will help prevent muscle cramps and other painful injuries.

The first step – the right equipment

I always wanted to get into boxing, but since I never had enough spare time because of my job, I used to postpone my training. Once my retirement settled in, I was able to make a few changes in my diet and gradually work my way up toward the physical shape I wanted. The first thing I did was purchase a heavy bag. Of course, I had to settle for one that wasn’t too large considering that I wasn’t really keen on the idea of getting into kickboxing or any type of martial arts to speak of.

alabama7I started doing my share of research online. In order to avoid any kind of injury, you have to get yourself a nice pair of hand wraps and gloves. I was so excited that I just went out and bought some equipment from the nearby specialized store. Boy, was I wrong! I didn’t have to choose the highest quality but these things were hardly usable given that the size I had picked was downright wrong. Once I got back home and tried out some kicks, I decided I was better off with several other weeks spent researching the topic. From what I noticed, the boxing community is very united when it comes to getting the right kind of equipment. In fact, many professional have blogs or are rather active on forums where they address topics such as getting the right size, the best gloves and boxing boots for beginners, and others.

Another thing that I found while sifting through the many forum topics I consulted during that time was that the most efficient training starts with at least several minutes of jumping rope. I didn’t even own a jump rope, but fortunately I was able to get one for less than fifteen dollars. I have to be honest and say that this wasn’t the core piece of equipment I wanted to spend a fortune on. Fifteen dollars seems like a fair price if I can use the jump rope for at least a year or so.


Gloves are way more complicated since you have to consider the fact that you’ll be wearing the hand wraps underneath them. Nobody ever recommends avoiding using hand wraps and now that I’ve started my boxing adventure, I can say the same. Hand wraps restrain your knuckles so that they don’t get injured during the training. As for the boots, I had to focus on things like flexibility and performance. I didn’t really have any trouble with getting the right model considering that I came across several buying guides that I used to figure out what I was looking for.