Men's Workout Magazine

Boxing Drills for Super Conditioning

For amazing physiques, few athletes can match boxers. Getting in the ring to dish out and absorb savage punishment requires participants to be in superb condition. Fighters must be super strong, coordinated, quick and possessing the stamina of marathon runners. The training program of a boxer combines many elements. Weight training builds power, running and jumping rope maximize the cardiovascular system, and boxing exercises perfect the skills needed to succeed in the ring.

You don’t have to plan on becoming a boxer to reap the physical rewards a pugilist’s training provides. You can have a lot of fun and get in tremendous condition by following some of the basic weightroom and boxing exercises. You’ll need a partner for the one-on-one stuff. Make sure he understands that it’s not about trying to inflict punishment. The defensive drills will improve your agility, hand-eye coordination, balance and more. Be sure to warm up before performing the exercises.

CROSS-BENCH DUMBBELL PULLOVERS
(chest)

Lie across a bench with the shoulders and upper back, grasping a dumbbell with both hands at arms’ length. Proceed to lower the weight behind the head. Pause, then return to starting position. Perform 10 repetitions.

BARBELL BENCH PRESSES
(chest)

Lie on your back on a flat bench grasping a barbell with a wide grip. Proceed to press it up to arms’ length. Pause, then
return to starting position. Perform 10 repetitions.

INCLINE BENCH DUMBBELL PRESSES
(chest & shoulders)

Lie face up on an incline bench grasping dumbbells above the shoulders. Proceed to press them overhead. Pause, then return to starting position. Perform 10 repetitions.

SIDE JUMPS
(hips & legs)

Set four sticks or other long objects on the floor as shown.
Stand inside two at one end. Proceed to jump sideways, landing between the two in the other end. Pause, then jump back to starting position. Perform 10 total jumps.

TUCK JUMPS
(glutes & legs)

Stand a few feet behind a stick or other object as shown. Squat down, then proceed to jump straight out as high and far as possible. Pause, then turn around and jump again. Perform 10 total jumps.

HEAVY BAG THRUSTS
(arms, back & shoulders)

Standing behind a heavy bag, proceed to push it away with the right hand, making a strong shoulder turn. Catch it with the right hand and return to starting position. Perform
10 repetitions, then 10 more with the left hand.

JAB BLOCKS

Stand at arms’ length away from the puncher.
As he throws continual left and right straight
jabs, paw them to the side away from you.
Take turns on offense and defense.

STEERING

The puncher throws straight rights, and the defender steers them aside with his right
hand. Take turns throwing and defending straight lefts and rights.

BLOCKING

The puncher throws left hooks, and the defender blocks them with his raised right arm. Take turns throwing and defending right and left hooks.

DUCKING

The puncher throws a left cross. The defender ducks under it, leaving the puncher vulnerable
in a real fight. Take turns throwing and defending left and right crosses.

ON THE ROPES

Stand with your back to the wall (mimicking ropes in a ring) and proceed to react to punches thrown. Bob, weave, block and evade as best as possible without leaving the spot or fighting back. Take turns on offense and defense.

MOVING TARGET

Pads holder stands and moves hands side to side, forcing puncher to constantly change the path of his thrusts. This provides a more athletic challenge than hitting a stationary target. Take turns on offense and defense. Throw punches
at half strength, as missing could cause injury.

BACKAWAYS

BACKAWAYS
Stand with arms raised, and as the puncher throws
choreographed left and right crosses, lean back so
he misses. Take turns on offense and defense.

SPORTS TRAINING

PACK A PUNCH!

Boxing Drills for Super Conditioning