Before starting any exercise regime you should first check with your doctor that you are able to do so,
you could have something like high blood pressure and not know it so get checked.
The most important aspect to boxing training is simple, SKILL. This is the one thing you must master before
you even think about competing. Find a good club in your area and learn the fundimentals of the game, work on your jab and
power punch as well as footwork, their will be tips on these over the coming weeks but this should ONLY be an addition to
your training not instead of.
FITNESS
In terms of fitness I know I said that aerobic training should not take up so much of a boxers time but
when you are starting out you need to build a good aerobic base from which to work.
AEROBIC FITNESS.
This is one of the energy systems which produces ATP, this is the source of energy for all muscle contractions.
Aerobic glycolysis occurs when oxygen is readily available to break down pyruvate into ATP. Basically it is the ability of
the cardio-respiratory system to supply the exercising muscles with oxygen to maintain exercise. There are 2 main ways to
train this system:
. Long duration low intensity interval running
. Long distance low intensity steady state running.
Building up a strong base will help out in the future when you start hitting other fitness components (to
be discussed later). If you are just starting out then as well as learning the basic boxing skills start to build on your
fitness even if slowly.
I suggest that you start with something like the following routine:
10 mins at slow steady pace
. 1 min walk (warm up)
. 30 sec slow jog
. 1 min walk (brisk)
. 30 sec slow jog
. 1 min slow walk
. 1 min brisk walk
. 1 min jog (moderate pace)
. 30 sec slow walk
. 30 sec jog
. 1 min brisk walk
. 1 min jog
. 1 min slow walk ( cool down)
If that is to easy/hard then adjust accordingly by making jogging times longer or shorter and the same with
the walking times. build up until you can run at a good pace for 10 whole minutes.
MUSCLE ENDURANCE
You need to throw repeated punches throughout a bout and this requires good muscle endurance, before trying
anything to intense build up on this and you will thank me in the future when you can keep your hands up for a whole fight!
other factors need work such as speed, strength and strength/speed endurance but first start at the bottom,
don't run before you can walk!
Try this sample routine and see how you get on:
5-10 press ups
5-10 situps
5-10 body weight squats
Again adjust accordingly, build up until you can do 10 of each rest than repeat around 3-4 times then think
about the harder stuff.
Do both routines 2-3 times per week
