Jun 19 2007
My Boxing Class
I talk about my boxing class a lot on this blog. I thought I would post the details of our workout so you can compare it with yours.
Strictly speaking boxing isn’t taught in classes. Often a boxing gym has trainers around that work with fighters individually along with encouraging these boxers to spend time working on their own.
These days classes are becoming more common, even at the most hardcore gyms. I could, and probably will, spend an entire post discussing advantages and disadvantages of training in a class format.
My boxing club has a pretty intense class. Our class runs 2.5 hours, though the last 30 minutes is sparring. Below is our regiment.
Note, for those brand new to boxing, training is almost always done on the round system. We do an activity for a 3 minute rounds, have a 30 second rest and then go back to the next 3 minute activity.
Stretching
We do full body stretching for about 7 or so minutes.
Running
A short run, including running forward, sideways, backwards and skipping.
Footwork Drills
Footwork and balance form the backbone of boxing. We do a variety of drills, moving forward and backwards bobbing/weaving, v-slipping, pivoting and various other exercises.
Shadow Boxing
Three or four rounds of group shadow boxing. The trainer calls out a boxer to choose a sequence and everyone does this sequence. I’m a big fan of this format because another boxer often picks sequences that I would never think of and it avoids falling into the trap of working on only things one feels comfortable with.
Jump Rope
Four rounds of jump rope with sets of 20 push ups during the 30 second breaks. At the end of the four rounds we do 2 more sets of push ups, making for 6 total sets. Note sometimes we do lunges instead of push ups on the break (but in this case we do 30-40 reps).
Focus Mitts
People pair up and each do 3 rounds of mitt work. This is the downside of a boxing class. Poor focus mitt holders can completely waste a training session. There’s nothing worse than the guy holding the mitt with floppy wrists. Would you like a hyper extended elbow with your round of mitts?
Open Period
During this period some people get extra rounds of focus mitts. Others do work on the heavy bag or speed bag, or do some shadow boxing. There is probably enough time in this period for 6-8 rounds of work.
Calisthenics/Isometrics
We do roughly 16-17 sets of work on the core. 90% abdominals, but a little lower back work too. I can’t emphasize how important core work is. Despite what beginners often believe, punching power comes from your legs and core. Upper body strength has only a very minor part in power punching. Conditioned abs also armor your body against punches and allow you to rapidly move your head when slipping punches.
Stretching
To finish off we repeat the same stretching routine done at the beginning of the class.
Sparring
Now it’s time to gear up and get in line to spar. Fighters spar a different number of rounds depending on their experience level, conditioning and if they have an upcoming fight. This varies anywhere from a few half rounds to 5 full rounds against a rotation of fresh boxers.
