Complete beginners guide to a boxing routine

[leeza]

First, realize that if you ever want to compete and be good at it, you are going to have to have a real coach/trainer impart their incredible wisdom. You can't learn everything from books and the internet, although with video coaching and innovative ideas, it is easier to get feedback when you are training by yourself. At any rate, at some point, plan on spending some of your paper route dollars to invest in yourselves.

Okay, on to the good stuff.

First, an overview:

1. Conditioning - is the be all and end all. If you can't last 3 minutes in the ring and can't recover in 1 minute afterwards, you have no business being there. Boxing is the ultimate workout as it covers everything - strength training, agility, aerobic capacity, anaerobic capacity, speed, and power. As such you have to train everything in a logical and well planned way - and believe it or not, it means getting enough rest as well.

Needless to say, it is a lifestyle (I learned that from Dr. Phil )

2. Boxing skills - you have to develop the necessary skills to carry with you into the ring and that means practicising drills and perfecting them. It means understanding why you are throwing a jab before a right cross or why you slip to the outside. You have to learn the proper mechanics and the proper defense. In combat, your brain will shut down and your body will rely on what it has been taught in those drill sessions. Battle inoculation is the term - you come prepared with a game plan and rely on your training to take you to the finish.

3. Nutrition - all the exercise in the world is not going to get you in peak physical shape. The fuel you put in your body is going to be directly related to the results you get from your training. Everytime you raise your hand to your mouth you are making a choice - ensure it is the right one.

I've seen a lot of advice given in this forum about eating 5-6 times a day, eating a tonne of protein, eating a tonne of carbs, no carbs, no protein, yadda yadda yadda. The truth is, human bodies are not all that different. If you are eating more calories than you are using for energy, you put on weight. If you are eating less, you lose weight. How those extra calories are stored (as fat or muscle) depends on other factors. Basically though, one can predict how much of each nutrient - vitamins, proteins, carbs, and fat (yes FAT) one should be eating.

4. Planning - Implementing a complete boxing routine requires some serious thought on your part. You have to plan numerous workouts, devise an efficient meal plan, ensure you are getting plenty of rest, learning the trade, and fit a life in there. Time management is crucial. If self discipline is not your strong point, do not think for a second you can dream your way to the Contender. You have to make a lot of sacrifices that I feel are well worth it in the long run.

Here is a very basic beginner program. It is suitable for someone who has no boxing experience and no exercise experience. As for equipment, if you want to learn to box - you need (at minimum) - heavy bag, bag gloves, hand wraps, and a skipping rope. You can start everything else with your bodyweight.

Strength Training
Frequency: 5 times per week - eg... Workout A (M, W, F), Workout B (T, Th)
Sets: As indicated
Reps: Indicated
Weight: Bodyweight

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[ramya777]

Boxing training is one of the best ways to get fit and stay fit. In every boxing gym you will see a heavy punch bag, a punch bag is an essential part of a boxer’s training programme to build stamina, develop punching power and practice combinations.

Punch bags come in all different shapes, sizes and materials. The most common punch bag is the straight ones, these are available in all sizes from 3ft - 5ft, they are perfect for practicing straight punches and hooks.

Kickboxing gyms prefer the 5ft long straight bags, this is perfect for practicing punches and elbow strikes also knee strikes, low kicks and high level kicks.

The angled punch bag has a much wider top and is tapered, this bag is useful for practicing the uppercut and advanced combinations.

Leather punch bags might cost more but they are heavy duty and built to take a pounding, quality leather punch bags usually have an inner foam jacket for a more responsive feel and kindness to your hands and wrist, also they tend to be machine filled to give greater shock absorption, you will find leather punch bags in most boxing gyms.
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[divya88]

While the author highlights some very important points and corrects common mistakes that begginers make as she goes along, I just get the sense that in trying to cater to both the "I don't want to be hit" gym rat and the "where's the ring, lemme fight" potential boxer, she ends up taking away a little from both. Speaking as a martial artist and someone who trains for fights, I'd still recomend this book to anyone who wanted to learn the basics of boxing for fighting (and learn them WELL), or someone who wants to add a little recreational boxing into their workout routine. It could easily be a textbook for the physical aspects of boxing training, though I'd prefer Mark Hatmaker's "Boxing Mastery" for a concentration on the fight game and Ned Beaumont's "Championship Streetfighting" for the use of boxing in self-defense.
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