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.

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