How to close the distance without getting hit 3. Defense and Offense in the pocket. In order to punch hard, you need to generate power through your whole body, not just from the arm. The rotation of the feet, the hips, and the spine is what actually makes a punch powerful. Through repetition, you will develop muscle memory and you will be able to punch faster, harder, more accurate, and you will know how to throw the best boxing combinations without even thinking about it.
In this article, I will show you the best boxing footwork drills for beginners for improving not only your mobility but also your balance.
The balance is also important when it comes to throwing hard shots remember that the power comes from the feet. The easiest way is just to block it with your glove. But you can also use footwork to dodge the shot — to move away from it, to slip it or to parry it.
Also, we are going to train counter punching. And the counter punching is the best way to do it. It simply means to land a shot right after you made our opponent miss by slipping, blocking or parrying his punch.
And that will improve your skills significantly after just a few weeks. But if you want to get the maximum of it, I recommend training in a gym or with a sparring partner or at least using some basic equipment like a heavy bag, gloves, wraps etc. Because the person who spars, and works on the heavy bag, double end bag 10 of 10 times will be better prepared from someone who is just shadowboxing and doing conditioning exercises.
Those some of the best gloves, wraps and other pieces of equipment I have ever used so feel free to check them out. Focus on volume, not on intensity. We will start the week with exercises that will improve your hand coordination and help you throw better punching combos. Start with full body stretch to prevent injuries in your joints. Then do 20 quick push-ups and 20 jumps squats. Now is time to start with the combinations. For this exercise, you can use a heavy bag if you have one.
But it will be good if you have something that you can hit, so you can feel the actual distance of your punches. You can use a tape or something you can hang somewhere. The idea is not to have something to hit to help you feel your distance. Throw a quick jab. Then wait for a split of the second and throw a jab-cross. Then move away imagining that there is an opponent who tries to counter you. You can circle around the heavy bag or the object or move back.
After seconds, throw another jab, followed by another jab-cross. Do this 5 times. Jab, Jab-Cross, Lead hook — moving away. Again do this 5 times. Then, without resting, start throwing 4 punch combination after the jab. Throw a right hook after the lead hook to finish the combo. After you do this 5 times you can rest for 40 seconds. Then do the same thing, but start with 4 punches combination and end with the jab cross. Here is how it looks:. Its purpose is to help you find the right distance to throw the following combination.
Freestanding heavy bag — In case you are going to workout in your home I suggest investing in a good free standing like this one on Amazon. Those should be gloves that will protect both your hands when working on the heavy bag and your sparring partner whne sparring. You can check them on Amazon here. I recommend using 14 oz size not too big nor too small.
Hand wraps — Boxing hand wraps will additionally protect your knuckles, the skin on your knuckels from rubbing when punching and support your wrists. I found those wraps on Amazon — they are really protectinve, comfort and cheap. The goal of the next exercise is increasing the punching power of the rear hand.
Ideally, you should do it on a heavy bag or on something that you can hit hard. Get in a proper boxing stance. Then quickly get your hand back on your cheek. After you do that, make small steps to your right or to left like when fighting and circling around the opponent , then stop and throw another powerful cross.
Do this for 2 minutes. Then rest for 40 seconds. Repeat the exercise 4 times. When moving is important to do it in a proper way. In boxing that means to step with your left foot first as you going to your left, and vice versa. Use the same principle when moving back and forward — step with the front foot first as you go forward and with your back foot as going back.
That way you can cover more distance without crossing your feet and losing balance. Keep your feet planted and start the punch by pivoting the back foot and rotating the hips.
Then rotate your upper body and release the blow. Another trick that will help you to punch with a proper technique is to imagine you want to hit the target with your elbow. Also, imagine hitting 3 inches behind the target. That will help you to find the right distance. Throw lazy punches but try to pivot your foot and rotate your upper body properly. That way you will still work on your power while avoiding injuries. In jail, he was known to get to pushups in one set for the first time and had a pretty interesting calisthenic squat routine.
You can see the full Mike Tyson workout here. This should give you an idea of what you need to do in the gym daily to get better at your craft. Boxing is a combination of body and mind. So make sure when you're training your mind is in it. Each punch should be thrown better than the last: faster, stronger, with more precision. Constantly try to beat your best and become a better you. Instead, think of strategies to defeat them. Every time you hit your goal markers you will see that your confidence increases.
Nothing builds a confident mindset a fighter needs like demolishing his training goals and staying consistent with his training regime. Hard work is something no one can take away from you. Hey Roman, you are very welcome! Glad you enjoyed the read, I try to use my experience and go as in-depth as possible. Thanks for this piece! I came across a link to your blog while searching for high rep calisthenics workouts and im glad i clicked!
Im 44 and not a fighter but those workouts always lean me out, albeit with lower reps! Hey John, glad you like it! Agreed, training like an athlete, even in part, has tremendous benefits.
Hey Brawler, Awesome article… again!! Great site. This is the way i prefer to workout. Great article! How do you do the pushups emom? Do you literally do them all day long? Thank you! For example, you start the timer at and get down to do a set, say you do 25 pushups and you finished at seconds, when the timer hits , you do your next set.
If you do 20 pushups per minute, you can do in 20 minutes. You can break this up into two sessions if you like. This is good way to set it right from the beginning. Thanks again! I personally did it back to back days without a split. Most boxers adhere to a pretty strict routine but then you have others who do splits, so there is no cookie-cutter approach.
If you want to take what you like and add your own thing to it, that always works well. You can also try it out and see how you like your progress.
Some people need more rest than others. Others progress better when doing something every day. Moderated training is a well-known, common sense principle that has been used for tens of thousands of years. It still works. Not so with Bruce Lee.
In summary, here are some things that are included in a typical boxing training regimen: Running Jump Roping Shadow Boxing Heavy Bag Pad Work Strength Training Calisthenics Compound Lifts Resistance Isometrics Sparring Plyometrics and explosive movements Supplemental exercises like a speed bag, reflex bag, double-end bag, cobra bag, etc.
Typical Boxing Exercises Before we get into what a typical boxing workout looks like, it's important to know what some of the exercises are in the workout, as well as what they're good for. So why run? Mental toughness Running is great for a few reasons. Endurance While the mind is important, your body has to be able to do what the mind wants it to do. Running preps you for a tough battle, both physically and mentally.
Especially once you get good. Pad Work The closest you can get to simulating target practice in boxing without punching a live person is on the Pads, better known in the boxing circle as Mitts. Strength Training There are a lot of myths about boxers and strength training. Here are a few ways fighters strength train, normally not limited to just one: Calisthenics Calisthenics is the most popular form of strength training amongst fighters. Compound Lifts The next best thing to bodyweight exercises is compound lifts.
If you want power, lift heavier, if you want to maintain speed, lift light and lift fast. Isometrics This is something everyone should do regardless of sport. Here is an example of it: This kind of exercise will build connectivity strength like no other and make your body stronger and less injury-prone.
Other There are other things you can do for strength and explosiveness. Sparring If you had a fight coming up and you can only do one workout to prepare for it, this would be it. Here is the workout for the average civilian: You will split this workout into workout A and workout B, which will be alternating days, and you will do this 6 days a week with one day off. Workout B 3, 2-minute rounds of shadow boxing 5 2-minute rounds on the punching bag, you can see fun heavy bag drills here: 5-minute alternating dumbbell shadowboxing routine, you can see it here: 5 Minute Arm Circuit - You will do bicep curls, triceps pulldowns, and shoulder raises to failure until the 5 minutes is up, going from one exercise to the next every time you fail.
Workout A. Work to increase your reps range per minute. Workout B. Tuesday, Wednesday, Saturday. Running Miles Morning or Evening, separate form training.
Remember this is just a sample, so use it as an idea and feel free to brainstorm your own. In the meantime, here are some workouts of the world's greatest fighters to give you more ideas. Famous Fighters Boxing Workout Routines While we may not always get all the details of how some of the past and present champions trained.
Roy Jones Jr. Strength training consisted of pushups, pullups, and dips. Stretching The training lasted 6 to 7 hours a day. Early morning 5-mile run, the distance decreased as sparring rounds increased.
Floyd Mayweather Workout Despite Floyd's famous public workouts, he is actually very secretive about his real training regimen. Wakes up at pm Sparring 9-minute rounds according to him it the first thing he does. Hits the bag 30 to 40 minutes, only water for breaks, no timed rest.
Strength training consists of situps, pullups, dips, and pushups. He believes you shouldn't spend most of your energy on running but in sparring, so he leaves the running for last. Muhammad Ali Workout Ali did an interview in which he revealed some of his training regime, which was 6 days a week. Wake up at am to run 6 miles Shadowboxing: 5 rounds x 3 minutes Heavy bags 6 rounds times 3 minutes Sparring, more rounds as camp went on.
Mike Tyson Workout Mike Tyson was a physical specimen, which is probably why he has the most searched boxer workout on the planet. Woke up at 4 am - 3 to 5-mile jog Breakfast Sparring 10 rounds Calisthenics push-ups, dips, sit-ups and shrugs and 10 minutes of neck work Lunch break Six rounds of sparring, bag work, slip bag, jump rope, pad work, and speed bag.
More calisthenics Shadowboxing focused on technique, often just one. Cumulative reps for the day calisthenics were situps, pushups, dips, shrugs, and about 30 minutes of neck bridges.
These were broken up into multiple sets throughout the day. Mike took Sundays off. Deservedly so. Conquer With Confidence Every time you hit your goal markers you will see that your confidence increases.
Work Harder. Braw all day! Share this Post. Next, lift your toes and simultaneously jump to bring your feet apart. At the same time raise both arms above your head. Jump back to the starting position with your feet together and hands by your sides. Perform for one minute. Start with your feet shoulder-width apart and hands up, guarding your face. Next, exhale then lower your glutes away from your hip flexors and bend until they are perpendicular to your knees.
Maintain an upright chest position and keep your chin down. Inhale and return back to the starting position. Stagger your feet into your fight stance. Next, shift your weight onto the ball of your feet. Push off your back-foot to step forward with your lead foot. Continue this motion without pause to shuffle forward.
Shuffle for about three beats. Then reverse the same pattern backwards. To reverse, push off your front foot. Tip: Maintain your fighting position during the shuffle by keeping distance between both legs. This move consists of four straight power punches — a jab cross performed twice — with a three-second break in-between. To perform a jab: From your fighting stance extend your lead arm in front of you then rotate your knuckles inward.
Return your fist back to your chin. To perform a cross: Repeat the jab movement with your rear arm. As you are extending your rear arm, simultaneously pivot on the ball of your back feet to elongate the punch and engage your hip flexors. Tip: Keep your elbow in close to your body and rotate your shoulder forward as your arm extends.
Start in a high plank position with your hands placed underneath your shoulders.
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