Basic boxing training routines

It’s not uncommon for people to avoid adding boxing routines to their workouts simply because they think that these workouts might be to hard for them. I often say this is due to watching too many “Rocky” movies, and if you want to be the next champion than you should expect the workouts to be ridiculously hard. On the other hand if you just want to improve your overall health, and change up your regular workout plan adding a basic boxing training routine might be perfect for you. Best of all basic boxing training routines are relatively easy to follow, and can be done by almost anyone. Here is an example of one of the routines I often put my clients through.


  1.  5 to 10 minutes of warming up.


This is one of the most important steps to follow in any workout routine. Your muscles need time to warm up, which means to basically loosen up. Just by spending a few minutes jogging, stretching or even jumping rope will significantly reduce your risk for injury. Trust me, straining or tearing a muscle is painful and it can be easily prevented just by warming up.


  1.  The stance


Before I let my clients start swing at a punching bag or sparring with each other they must know the proper way to stand. While this might sound silly, your stance is important since it is responsible for stability, balance and even the amount of power you put behind your swing. The first few minutes of the basic training routine deals with the proper stances for attacking and defending. This is also a good low impact cardio workout, which is always beneficial for your overall health.


  1. Punches and jabs


Once my clients have mastered the footwork, or are at least familiar with it, I move onto the basic boxing punches. One of the first tips I have is to remember to breathe, and to stay relaxed. Pivoting, stepping back and throwing a punch or jab at the same time can be overwhelming, and this is way I like to divide the routine into sections.


The amount of time that my clients spend workout out with the bag really depends on their fitness level. I have trained some that can punch, jab, attack and defend for 20 minutes before feeling winded, whiles others can also push themselves for 5 to 10 minutes. There is nothing wrong with working out with the punching bag for a shorter amount of time, especially since if you stick with the training you will soon be able to go a full round in the ring.


  1. Cool down


The final 5 minutes of the basic boxing training routine is always devoted to cooling down. This signals your muscles that it is time to relax, and can help prevent painful cramping that often occurs after a workout. Since you want your muscles to cool down and your breathing to steady, I usually have my clients relax on a mat and slowly stretch everything out.

How to get kids interested in boxing

Sometimes, when you want to draw people towards something (in this case, boxing), you need to talk to them about things related to that sport rather than about the sport itself.

I understood this when I started teaching box to young boys and girls. It is true, some kids come into my gym determined to box, sometimes they stay, other times they give up along the way. Usually, it is the emotional commitment that keeps a child connected to the sport he practices. The stronger the bond between the sport and the student, the more chances are they become great boxers. I personally believe that the best way of convincing my students from giving up boxing is to keep them around enough for them to feel that if they give up, they lose something that they made efforts to achieve. Therefore, before you start training your new students get to know them a bit and approach their training from the one point you consider to be a breach through which you can build a direct connection between them and boxing.

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In my case, the hardest to keep are kids sent to my gym by their parents. They don’t have the same will to carry on their training like those who decide to start because they want it. However, I’ve also learnt that some of these kids have great boxing abilities. If you manage to make your students understand that they are good and can even become great in time, chances are that they continue practicing. If they reach a higher level, you win them over.

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In some other cases, I just try to reason with their parents to let their kids do something else because the gym is really not the place where they should be. Not because they couldn’t box, I believe that we are all born with some physical skills that can be improved in many directions, but I don’t want them to come into training forced, when they made it clear they want to be someplace else no matter how positive their evolution. I had such a case, a boy that was really gifted in boxing, but wanted to become a figure skater and his father insisted that was a girls’ sport and he should take on boxing instead. He was unhappy with this, so I had to have a talk with his parents, explain them that figure skating was as much of a tough sport as boxing was and that their boy would do a much better job if he was allowed to choose for himself.

Anyway, long story short, if you want to have new students, offer them something else besides physical training in the beginning. Tell them boxing stories, give them books about boxing, make a special lesson about boxing equipment: how boxing gloves evolved, who wore them, interesting or funny facts, ask them about their favorite boxing movies, explain them that boxing is not only a punching sport – whatever works. You’ll see that most of them will appreciate this approach much more than the traditional one.


Boxing equipment – what you should know and have

There are several advantages to taking up boxing. It can be a great way to get some strength and cardio training in, along with helping you keep a lean toned shape. Another advantage to boxing is how affordable it is compared to some other sports. While you will probably have people telling you that you need a ton of expensive gadgets, as an experienced boxing teacher I can assure you there are only a few things you absolutely need to know and have.


The first thing is to make sure you have clothes to workout in. Since you need to be able to move freely and you will get sweaty a comfortable t-shirt and pair of loose fitting gym shorts are really all you need, along with supportive athletic shoes and socks. When it comes to the clothing it really is up to you and what you feel comfortable in.


If you are working out at home you will need a heavy punching bag and you can find several used ones for sale that are affordably priced. There are also online tips on how to make your own if you are on a really tight budget. The other items you will need are also affordable and easy to find at any sporting goods store and this includes a jump rope, hand wraps and some very good bag gloves. You will also need a timer, and this can probably be found in your kitchen.


When you are ready to start training with a partner I recommend always wearing a mouthguard and headgear. I also want to point out that this protective gear is required at most gyms. For obvious reasons a groin or chest protector is another good piece of equipment to have, and wearing it could be the difference between winning or losing the friendly training match. A good pair of sparring gloves is something else you might want to consider, especially if you are training in a gym. Otherwise that is really all you need to start participating in boxing.



Once you get into the ring boxing does become a little more expensive. Now you will want to spend more money on expensive sparring gloves and you should also think about upgrading to a pair of boxing shoes. You might even want to consider adding a weight machine and speed bag to your home gym so you can really take your training to the next level. These extras are only necessary if you plan on competing in the ring or if you really want to impress your sparring partner at home.