Boxing is a sport that requires quick feet, good reflexes, and endurance. You’ll need to develop all three qualities, with endurance forming the foundation of your training.
The average sparring session needs you to launch powerful, precise strikes while dodging your partner’s punches. Competitive boxing matches are even more demanding, with longer fights and opponents that keep coming. It takes endurance to maintain power, speed, and accuracy for the duration of a bout.
That’s why you need to take up exercises that boost your stamina for boxing. The right exercises will condition your circulatory system and strengthen your muscles.
Building Endurance Training Into Your Fitness Routine
Fatigue slows you down and dulls your reflexes, making it easier for an opponent to hit you. It also gets harder to throw powerful, accurate punches as you tire. This means your training should focus on keeping you effective for as long as you’re in the ring.
Training should involve cardio exercises to increase lung capacity and condition the heart. Consistent cardio workouts also improve blood circulation from the lungs to the muscles. Then there’s strength training, which targets the different muscle groups you need to develop as a boxer. This type of exercise builds endurance in your arms, legs, and chest.
Combining these two aspects of endurance training goes a long way toward growing your ability. Here are a few endurance exercises that are sure to build your stamina.
1) Running
Roadwork is a form of cardio that strengthens the heart muscle, lungs, and blood vessels. This type of exercise makes your heart and blood vessels more efficient at getting supplies to your muscles. A rich, steady supply of oxygen keeps your muscles energized for longer periods. The conditioning of your circulatory system takes care of this one aspect of the stamina you need for boxing.
Running or roadwork takes two forms:
Long-Distance Running
The term describes jogging at a moderate pace, ideally for at least half a mile. A boxer with some training under their belt may choose to do a three-mile run. It’s best to limit long-distance jogging to two or three days a week to avoid putting excessive stress on your joints. You should also wear comfortable, padded running shoes for this reason.
Sprints
Many boxers avoid long runs to protect their joints from the repetitive impact that comes with the exercise. They prefer the sprint because it requires less time and more intensity. The exercise is also versatile, allowing you to create effective drills like wind sprints. Drills that include sprints help with footwork, coordination, and conditioning.
You can measure your sprints by distance, where you cover a set distance in the shortest time possible. Sprinting can also make for a high-intensity interval exercise where you start a stopwatch and run as far as possible.
2) Jumping Rope
The jump rope is one of the most essential pieces of equipment that a boxer owns. Skipping is a classic cardio exercise that helps with footwork, timing, and coordination. You can do all kinds of jump rope drills with the following techniques:
- Knee-raise skipping to increase muscle endurance in the legs.
- Double-under reps that push you to pass the rope twice for each jump.
- Cross arm reps that help with coordination.
You can also jump rope with one foot at a time to simulate jogging on the spot. This variation is an excellent way to burn calories while developing good footwork techniques. You can also try different moves to simulate the type of footwork you’ll need in the boxing ring.
3) Bodyweight Exercises
This category of exercise is convenient because the only equipment you need is your body weight and some floor space. You can work bodyweight exercises into a tight schedule at a convenient location for you. Here are some calisthenic exercises to add to your training regimen:
Push-Ups
This is a full-body exercise that works the muscles of your arms, chest, and core. With time, push-ups will build the muscle endurance you need to keep throwing accurate punches after several rounds.
Pull-Ups
Pull-ups and chin-ups are also great at building endurance in the arm, back, and abdominal muscles.
Squats
Squats strengthen the muscles of the legs, which helps after many bruising rounds in the ring. Stamina will help you to remain agile when you should be exhausted. Strong and explosive leg muscles also translate into more powerful and explosive punches.
4) Weight And Resistance Exercises
These exercises work your muscles with resistance from gym equipment. Free weights make the exercises more demanding and a lot more interesting. The weights add versatility and intensity to your strength training workouts. Use these simple free-weight exercises to condition your legs and upper body:
Bench Press
Bench presses make your arms and chest more powerful, allowing you to throw harder punches. Your upper body will gain explosive power as you graduate to heavier weights. This is in addition to increasing the endurance in your arm and chest muscles.
Deadlift
The deadlift gives you a full-body workout, primarily targeting your legs, lower back, and abs. The exercise trains your muscles to release short and powerful bursts of movement.
Stretching With Resistance Bands
This type of exercise is excellent for building strength in every muscle group in the body. Use a resistance band to work your arms, legs, and core muscles.
5) Boxing Training
An efficient way to build stamina for boxing is with actual boxing. The following drills will train your body to develop endurance for real-world fighting techniques.
Shadowboxing
Practice different techniques and combinations with shadow boxing. This exercise also allows you to perfect your form and footwork.
Drills With Punching Bags
A heavy, speed, or uppercut bag will help you practice your technique. Use these pieces of equipment to perform a wide variety of drills that help with power, stamina, and coordination.
Mitts And Sparring
Training with your coach or a sparring partner is an excellent way to develop endurance for real-world boxing matches.
Grow Your Skill And Stamina With Simple, Effective Endurance Exercises
A blend of cardio and strength training is essential for anyone who takes up boxing. The exercises are effective for newbies, amateurs, and competitive boxers alike. Add these exercises to your larger training regimen and watch as your stamina grows.
Attend one of Evolve MMA’s complimentary introductory boxing classes for more fighting tips.
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