Boxing is one of the most popular sports and requires a very serious training approach. The development of strength, dexterity, endurance are the main directions in the process of training a boxer.
Instructions
Step 1
Before starting a workout, warm up with him for 20-25 minutes. Include the following exercises in the warm-up: alternation of simple and interval running (10-15 minutes), rotations with straight arms from the shoulders forward and backward, rotations with bent arms from the shoulders forward and backward, rotations and bends of the torso, and so on. Pay particular attention to warming up the boxer's hands.
Step 2
Move on to push-ups on fists. Get the boxer to be able to effortlessly do 2-5 sets of 20 reps. Over time, increase the number of times for the athlete by 1-2 repetitions each week. Rest 3-5 minutes before the next exercise.
Step 3
This is followed by pull-ups. In this exercise, make sure that the athlete is easily given 10-15 pull-ups at a time for 2-5 such approaches. Be sure to add one pull-up every week. If it is difficult for a boxer, then try an increase after two weeks. Rest should be given 3-5 minutes before the next exercise.
Step 4
Now jumping rope. For each workout, let the boxer jump for 10-20 minutes, varying the variation and difficulty of the jumps. Rest 3-5 minutes before the next exercise.
Step 5
Perform dumbbell curls with the athlete to change the weight during the exercise. Perform up to 5 sets with him. The time for one approach is 30-60 seconds. Rest between sets is one minute.
Step 6
Train your boxer's abs. Lying on your back, you need to raise your straight legs to a level of about 45 degrees and hold them in this position for 30-60 seconds.
Step 7
Squats. Do 5 sets of 50 reps.
Step 8
Go to the bag and work out the blows with the athlete, and then shadow boxer with the boxer for 10-15 minutes. If you are training with a group of boxers, then also use pair work and sparring.
