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Workout Punching

What is the best workout schedule to build punching power?? What is the best cardio routine to compliment??

I am a natural body builder and certified trainer so I know my way around the gym. I am more interested in persons with boxing knowledge and expieriance who can share some advice on routine splits, exercises and weights to increase the velocity and power of punches.
I also would like to know what cardio routines most boxers follow. The less monotonous the better.

Joes Boys ~

I really don't recommend heavy weight training while boxing. There's quite a few things that you can do that will significantly improve your punching power. Being familiar with a the gym is a lot different than being familiar with a boxing gym. I've been in both, there's a HUGE difference.

Try these few things for starters. Get one of those rubber medicine balls around 5 pounds or so. Time yourself for three minutes and a one minute rest. Grab the ball with both hands, stretch your arms straight above your head and slam the ball to the ground as hard as you can. The ball will bounce a little. Grab it at waist level and repeat do this as fast as you can until the round is over.

With the same ball lay flat on your back balancing the ball with both hands keep all of the weight on one hand. Bring the ball down to where it hits you on the chest on whichever hand you have the ball in. Shove the ball upwards, toss the ball as high as you can. Use the same arm for the entire three minutes. Again, you want to go as fast as you can.

Get a basketball. Get into the push-up position and do push-ups off of the basketball. Keep your legs closed for one set, then spread them at various widths the remaining sets.

With the cardio just run and immeadiatley after you've ran however many miles it is you run skip rope for 15 minutes afterwards. This will be extremly hard, but you'll be able to build yourself up in no time at all.

Try these few things, they will make a difference. Good luck and thanks for the question.

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Columbus Ohio Boxing Gym Presents: Boxing Training Workout Technique Tip Heavy Bag Workout

How long should I be working out with a punching bag?

Im 14 and im in good shape! Ive started to workout with a punching bag and wanted to know how long i should make my workouts! 10, 15 ,20 minuets???? What do you think?????

start doing different mix ups. Do close ups as fast as you can for 30 seconds, then constant hooks as hard as you can, then repeat both another time. Im guessing because these are pretty strange movements at first you will not be able to go long (which means you are getting an awesome workout). Then as you build up the endurance start going longer and try working with weights to help you get faster and harder strikes. Also you can try moving up and down the bag, but only move up and down with your legs sitting in stance to build some muscle on your lower body. Hopefully this is not too confusing

Tags:boxing, exercise, fitness, training, workout, workout punching, workout punching bag

One Response to “Workout Punching”

1. ken j Says:
   September 14th, 2010 at 7:32 pm

   the problem is you are using training gloves(meant for sparring), when you should be using bag gloves. check these out.

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