Warm-Up
It is very important that all athletes
take at least
10 to 15 minutes to thoroughly stretch
All of the
major muscle groups [arms, legs, back,
abdomen, etc.] before working out. A flexible
muscle is less likely to cramp or pull.
Remember that flexibility is just as important
as power.
Jump Rope
A quality speed rope is necessary to condition
the legs and
develop cardiovascular endurance. Always
jump on a padded
surface. Jumping on concrete is too easy
and bad for your legs.
You should complete three rounds of rope
jumping.
Heavybag
Before you begin any bag work, be sure
you have a good pair of
bag
gloves. The heavybag and double end bag should be hit with
large
gloves for two reasons:
- To protect the 26 small, delicate bones of the hand.
- One hand injury can end a career.
In competition, 10 or 12 ounce gloves
will be used.
It does not make sense to train
with small bag gloves.
Your arms need to be conditioned
for what will be
used in competition.
The heavybag develops punching power and
speed.
Do not just go through the motions of hitting
the bag.
Act like the bag can hit back. Slip
these imaginary punches
and counter. Most clubs, have a variety
of bags
Each one responds differently when punched
just like each of
your
opponents will box differently. Rotate on your bags.
Double End Bag
The primary purpose of this bag is to work
on your jabs and quick combination. It can also be used to practice slipping punches. Again, as with the heavybag, you must
pretend that the double end bag can hit back, so do not forget your defense. Make your
jab work like a well-oiled piston and throw combinations in bunches of five to seven punches.
Speed Bag
This light bag does wonders to improve
arm endurance and hand-eye coordination. Do not just hit the bag. Work it! Learn the double hit movement. Hit it once with
each hand. Hit it 25 times with each hand. Alternate these routines, work hard and the speed bag can be a valuable tool. For
a variation, remove some air [about 25%] from the bag and hit it. It will force you to punch harder.
Shadowboxing
This is a great way to end your workout.
The
Idea is to spar against an imaginary opponent.
You can work on different styles and opponents.
imagine that you are working against Ali
the
first round Frazier the second round and
then
work on “In and Out” in the
third.
Exercise Out.
The Intermediate Boxer will be skilled at:
1) Using the Speed Bag.
2) Using the Double End Bag.
3) Throwing skilled combinations on the Heavybag.
4) Using Lateral Movement on the Heavybag.
5) The Intermediate Boxer will learn the Punch Mitts, combinations, footwork, and slipping puches.
6) The Intermediate Boxer will show excellent technique while throwing the Jab, Straight Right, or Straight Left, Left
or right Hook, Upper Cuts, and Bodywork combinations (throwing and catching).
7) The Intermediate Boxer will learn extended footwork for ring maneuvers
Pivoting and lateral movement in the ring.
8) The Intermediate Boxer will master the neck exercises, stomach exercises, and the conditioning exercises that will
keep him safe in the ring.
9) The Intermediate Boxer will learn to Spar and develop good habits, and sportsman like conduct in the ring.
It takes twelve weeks of conditioning
and training to develop and build a solid foundation in amateur boxing. When the foundation is strong, the athlete will have
a more successful amateur boxing career.
