Boxing is an intense contact sport which requires a high level of technical skill, as well as strength, speed and cardiovascular fitness. While strength and punching technique go a long way toward scoring an early knockout, in order to fight strong all the way through a grueling ten round bout, excellent stamina is needed.
Instructions
1. Run long distance regularly. Jogging is a foundational stamina workout that applies to practically any sport. Jogging 3 to 5 miles at medium intensity is a good way to build up a base of stamina. Mix in some longer, 6 to 10 mile runs periodically, sprinting the final 1/4 mile of each run will also help build up stamina. In a boxing match, it is best to finish rounds strong with a flurry of energy to tip the judges in your favor.
2. Do extended heavy bag and sparring work. Sparring and heavy bag work are commonly used to train technique, but when done as extended high intensity intervals, these workouts can be used to simulate a real ten round bout, and increase stamina. Going three to five minutes hard on a bag or sparring partner, with a minute of rest for five to ten intervals is a great way to achieve better boxing shape.
3. Use a jump rope. Perhaps one of the more stereotypical training methods for boxers, jumping rope remains an intense total body work out. Five minutes of jumping rope can burn more calories than twice that of jogging, and the jumping motion strengthens the calf muscles, which is important for a boxer as they must stay light and quick on their feet.
4. Do other high intensity interval training. Aside from using sparring and heavy bagging to emulate real matches, doing other activities in short high intensity intervals is a good way to build stamina for boxing. Boxing is a sport where the resting effort level is quite low, but during short periods of 10 to 20 seconds, effort level is extremely high. Doing repeated sets of short sprints, fast push ups, fast sit ups, and squat thrusts are ways to build stamina to have the energy for many bursts of energy throughout a bout.
Tags: build stamina, high intensity, build stamina boxing, effort level, good build