Jul 27 2007
4 Conditioning Yardsticks for Starting Boxing Training
Many people want to get in shape before beginning boxing training. While recuperating from injuries I’ve used the following fitness rules of thumb to ensure I don’t get too out of shape. These are probably good guidelines for those wanting to ease into their first boxing class.
I must say I hesitate to give these rules of thumb to those who haven’t started training. Fear of pushing your body past it’s limits is the biggest barrier to development. Instead learn to embrace how the boxing gym environment pushes you. Continually showing up is the fastest path to boxing skill.
Here are my 4 rules of thumb, some modified for beginners:
1. Cardiovascular Fitness
I do an intense 2 hour boxing class and spar 3-4 rounds afterwards. To do this somewhat comfortably I look to be able to run at least two 8 minute miles. To start a boxing class, being able to do moderate intensity running or biking for 15-20 minutes is sufficient.
2. Jumping Rope
If you can do two 3 minute rounds, you’re where you need to be. You’ll get pushed harder than this, but that’s what trainers are for.
3. Punching
If you’re taking a class as opposed to a traditional gym, you’ll get a rest while holding the mitts for another person. If you can do 4 rounds of bag work, shadow boxing or mitt work at home, you’ll survive. Don’t worry if you don’t know how to punch right, just punch for 4 rounds.
I’m looking at more like 6-8 rounds and being able to do the “300 Drill,” or throwing 300 punches in a 3 minute round.
4. Calisthenics
You should be able to do 3 sets of push-ups and 6-8 sets of ab work.
Good luck, and don’t forget to show up!
I like these practical yardsticks. One of the things I often here from guys who are interested in trying boxing is this: “I’d like to start doing the workouts, but I need to get in shape first.”
While I admire their dedication to fitness and their respect for the demands of our sport, I also know that we can talk ourselves out of even starting. I have reassured friends that they can use boxing to get in shape.
Obviously, if someone has not exercised in a long time, has a health condition, or is recovering from an injury, he should talk with a doctor before starting the program and talk to the trainer about any concerns. However, there is no reason why someone can’t ease into a program.
Some years ago, a buddy of mine attended a competitive match I had. After the bout (happily, I won the decision), my friend said, “That was really cool! I’d like to do that, but I could never get in shape for it.”
Argh! He is someone who has run marathons, so he has a good training ethic. I told him just to show up for the workout, meet the coach, and get started. He initially balked and I told him he’d probably be making excuses for years if he didn’t start right away. Those of us who have perfectionist tendencies might never be at a level of fitness that lets us think we’re ready.
It’s a subtle mental trap, but a very real one. I experience it sometimes when I have missed training for a while. I amaze myself with the number and variety of excuses I can generate. “Oh, my wind isn’t so good yet. I need to do roadwork for a few more days.” “My left jab should be quicker in shadowboxing. I won’t be able to do any good work on the pads until I speed it up.” And on it goes.
I sometimes think that unless I can become some elite athlete, some world class amateur boxer, my training won’t be any good. Well, that is not going to happen–not in this lifetime anyway! So I may as well get off my butt and get back into it.
I’m in a transitional stage with my training right now (trying to get to a new gym), so I am doing a bit more roadwork and shadowboxing than usual, but I know I can give myself some slack on the perfectionism and get back to my routine as soon as I can.
As a final comment, I have noticed one thing about those times when I overcome that resistance and get to my workout. I almost always have a much better training session than I thought I would. Knowing that makes it easier to get back in there the next time I have missed some training or am feeling “too slow,” “too weak,” or “too tired,” to train.
Thanks for this helpful blog entry!
It’s funny how many people I also meet that want to box but talk themselves out of it due to the required fitness levels.
Nerd of Steel
What those people forget–and what I try to remind them–is that they have to start somewhere. Usually, if you can get them to one workout, they like it and stay with it.
[…] wish I could say I followed my own conditioning advice on getting into boxing shape, but I’m still pretty sore from coming back. During my downtime I did do some drills to keep […]