Boxing Training: What You Need To Know

(Last Updated On: August 10, 2019)

Boxing is often referred to as a noble sport. It is one of the purest martial arts, and it’s been with us for ages. Countless men and women have tried their luck in the boxing ring while seeking eternal glory and a championship belt. Only a few of those have succeeded in that, and almost all of them managed to do that just because they have trained harder than their opponents.

Determination, will, and passion are the things you need to possess if you wish to become a great boxer.

But keep in mind that just because you train often doesn’t mean that you will reach your full potential. You need to train correctly if you wish to become the best. Today we will talk about how to properly train boxing. If you wish to learn how to perfect your training, stay with this article till the very end.

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What is the right way to train for boxing?

Most important thing you need to understand is that if you don’t train properly, you will do more harm than good to yourself and your boxing technique and abilities.

Boxing has evolved over a couple of decades but in the past 20 years something has happened, and evolution of boxing has stopped. While other mainstream sports such as basketball, soccer, football, and baseball keep up with the advances in performance nutrition and sports science, it seems like boxing is standing in the same place it has been for past two decades.

Today, boxers are much bigger, stronger and faster than they were 50 years ago. Boxing is an anaerobic and explosive sport. Throwing quick punches, swinging for hard punches, absorbing your opponents attack and defending yourself makes boxing right on the top of physically demanding sports. We’ve all seen Rocky, and I bet that even some of you tried to replicate Rocky’s training regime.

Waking up before the sunrise and going on a run. The majority of boxers do their boxing training that way.

Now pay attention to what I am about to say; excessive running won’t help you become a great fighter. As I have said, boxing is an anaerobic sport. That means that you perform a high number of actions without oxygen. Anaerobic activities and exercises will incredibly stress your muscles for short periods of time.

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This leads us to run intervals. Running in intervals will allow you to stress your body the way it’s being stressed during a boxing round. There are a couple of sample routines you can try.

Routine 1

– Start with a 1-mile warm-up
– Run 600 meters x 6 with 1 minute of rest between each run
– Lightly jog for 800 meters

Routine 2

– Start with a 1-mile warm-up
– Run 800 meters x 2 with 1 minute of rest between each run
– Run 400 meters x 4 with 1 minute of rest between each run
– Run 200 meters x 4 with 30 seconds of rest between each run
– Lightly jog for 800 meters

Also, remember that conditioning is not the only thing you should pay attention to. There are lots of other boxing exercises you should follow. That leads us to…

10 Exercises For Boxing Training

There are ten essential boxing training exercises you should follow if you wish to become better in boxing. Let’s jump right to it.

Jumping Rope

This is probably the most classic boxing exercise. Jumping rope will help you to get a strong, lean body, it will help you with coordination, footwork, and agility, and it will boost your endurance.

There are a couple of variations of rope jumping such as double jumps, figure eights, single jumps and high knees. Make sure to try them all.


Probably the best exercise ever. Burpees will help you boost your endurance and strength.

The Proper way to do burpees is to squat with your hands positioned in front of you on the floor, throwing your legs back and lowering your entire body to the floor (same as push up). Returning your feet back in the starting position, and finally jumping into the air as high as possible.

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Sit Ups

If you wish to be good in boxing, you must work on your core. Having a strong core will allow you to throw stronger punches and you will be able to defend yourself better.

To properly do sit-ups you will need to position your back on the floor while keeping your legs in a butterfly position, put your arms in front of your, pull yourself from the floor using nothing but the abs.

Keep your chest forward and touch your feet with your fingers, lay back down and repeat the process.

Shadow Boxing

It might look silly but trust me, it works. Shadow boxing works really good. This will help you perfect your footwork as well as general movement. And one more thing, you will be exhausted after a couple of minutes of shadow boxing.

Push Ups

Essential exercise for strong chest, shoulders, arms, and core. To properly do it, start with a classic position for push-ups. Align your arms with shoulders. Tighten your thighs, glutes, and abs, lower your entire body so that your chest is touching the floor, push your body back to the starting position.

Pull Ups / Chin Ups

Same thing as push ups except pull ups will make your back muscles extremely strong. To pull off a pull up, grab a bar and hang your body with straight arms and position your palms facing away from you. If you wish to do a chin up, position your palms facing you.

Keep your shoulders back and your chest up, cross your feet and squeeze your glutes. Pull your entire body so that your chin touches the bar and then lower yourself and repeat.


To properly do squats, align your feet with your hips, engage your abs and keep your shoulders back, push out your hips and your butt, transfer all the weight on your heels, keep lowering your body until your thighs are in perfect parallel with the floor, push your body up and repeat.

Knees To Elbows

Grab the pull-up bar with both of your hands facing opposite of you while keeping your arms aligned with shoulders. Slightly swing your body and bring your knees up to your chest and try to touch your elbows if you can. Lower your legs and repeat the process.

Shoulder Presses

To do shoulder presses stand perfectly straight while holding a barbell, dumbbells, or a sandbag close to your waist. Raise the weight all the way to your shoulders while keeping your abs tight. Slowly straighten your arms, lower the weight back down and repeat.

Walking Lunges

Start with your knees close to the floor or touching it, without a pause, switch the position of your legs and continue doing it while moving forward. If you wish to make this little harder, grab something heavy and hold on to it while doing walking lunges.

That would be it on how to properly train boxing. If you are a beginner, follow this article step by step and make it your guide for boxing training. If you already have some boxing experience, follow these steps to further improve your boxing skills and abilities.

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