The beautiful art. Pugilism in its many forms has existed in our society for millennia. We have always been obsessed with the idea of perfecting the art of combat. Whether people enjoy boxing for the grisly and violent rounds of boxing where two wearisome warriors pound each other half to death, or for the love of the flawless technique sometimes employed, there is no question that it fascinates us. But how can you take this primal art and use it in your training arsenal? Why would you do it? Let’s take a look and break down some boxing workouts.
There is a strong possibility that you might be reading this with no intention of going toe to toe with Anthony Joshua anytime soon. However, boxing is not only for those looking to earn money as a prize fighter. It can be used for a variety of reasons. What reasons you ask?
The reason why most of us are motivated to go to the gym in the first place. Boxing, if utilized in this context can help you develop that athletic and muscular physique you are looking for. It is easy to prove the effectiveness of boxing on the look of your body. Take a look at most boxers. Aside from a few in the heavyweight division, every boxer has a lean, muscular and athletic physique. So, why box? To look incredible
Hitting things is really fun. There is a reason that when you were a small child you enjoyed smashing things and generally causing mayhem. We all enjoying unleashing our power, and battering something. Hitting a punch bag is often presented as therapy, and while that can be debated, what is non debatable is how fun it is. So, why box? Because it’s awesome fun .
If we were to break down the most useful human movements, then picking things up, carrying things, squatting, pushing, pulling are all important. But among these most useful movements comes punching. You never want to be in a situation where you are totally required to hit someone, but if that time comes, being able to land a clean shot is a good tool in your arsenal. We could talk for hours about the primal physical connection we have to combat, but to sum it up, the ability to weaponize our bodies is an ancient one that has spawned philosophies and entire civilization structures. So, punching is more than just a simple act, it is loaded with history and awesomeness. So why box? Because you are a warrior deep down.
How To Use Boxing
So we can philosophize all day about the beauty of boxing, but let’s get down to brass tax. How can you use boxing in your training? Let’s take a few goals, and see how that can influence your implementation of boxing into your training.
Plan 1 – Aesthetics
Since your physique is the most important thing in your mind, you aren’t looking on becoming the next Muhammed Ali. This means that you can be a little less strict about your form, and not spend countless hours perfecting each punch thousands of times. So here are some ideas that can give you an injection of pugilism into your program, while helping you toward your physique goals.
After your hit your heavy weight session, using this time to get some conditioning in can be perfect. You’ll lose fat and get the most metabolic demand from your training. Some ideas are:
- 3 minute rounds of heavy bag training.
- 3 minute rounds of light pad work
- 3 minute rounds of skipping
It is up to you how you want to implement this, but a suggestion can be.
- Heavy bag – 3 mins
- Rest – 1 min
- Skipping – 3 mins
- Repeat 3-6 times.
Another idea is if you have a training partner with you:
- Pad work – 3 mins
- Rest – 1 min
- Repeat 6-12 times.
Boxing Style Circuit & Boxing Workouts
Another consideration for your aesthetic goals would be to use a boxing style circuit on an off day. Take a look at the circuit below by clicking the + icon. Put it into practice, we doubt you’ll be standing for long!
- Circuit 3 times:
- Squat Jumps 10 reps
- Dragon Flags/Leg Raises 10 reps/15 reps
- Pushups/Clap Pushups 12 reps
Round #1 – 3 mins:
- Pad work/Heavy Bag. Focusing on straight punches
- REST – 1 MIN
Round #2 – 3 mins:
- Pad work/Speed bag. Focusing on speed punches and combinations.
- REST – 1 MIN
Round #3 – 3 mins:
- Pad work/Heavy bag. Focusing on hooks and some basic defense
- REST – 1 MIN
Round #4 – 3 mins:
- Pad work/Heavy bag. Focusing on power punches.
- REST – 1 MIN
- REPEAT FOR 12 ROUNDS
- Warm down with 1 round of skipping.
The Usefulness of Boxing Training
If you are hoping to become an excellent fighter, then be aware that keeping our strength and physique goals at the forefront of your training will not result in you being the best fighter you can be.
There are obviously many schools of thought on how to become a great fighter, and we will not be able to go into all the details. But recognize a few important truths. Lift heavy 3 times per week. Keeping up your strength and power is vital to becoming a great boxer. Here is a great article on power with your strength training. Use these as a basis for your strength training.
Focus On Your Fighting Technique
This will mean you are constantly thinking and practicing each punch that you have in your arsenal. Going 12 rounds with the pads might mean you are fit, but that might mean that you are the fittest person to ever get your ass kicked in the ring. Make sure that you have someone to critique your punches, and always focus on improving the technique of each of your punches.
Being able to handle your head in a fight is possibly the most important thing you can train for. As Iron Mike Tyson famously said, “Everybody has a plan until they get hit in the face”. This will condition your body, your mind and your boxing brain to think and attack when under pressure. Read here about Car Froch’s training principles, and implement some of these ideas.
Hopefully this article has given you some pointers into implementing the art of boxing into your training regime. Don’t forget that strong people are harder to kill, and generally more useful.