Sample Boxing Training Plan for Beginners

More and more people are taking up boxing as a physical activity to keep themselves healthier and physically fit. It is important to learn the demands of boxing and to get yourself ready with a boxing training plan from the onset to ensure prolonged success. The last one would want is to just lose interest and drop out because you started without plan, overdid it in the beginning, and felt it was too demanding to continue. The boxing training plan does not require a lot of weights except a pair of boxing training gloves. The boxing training requires individuals to work on a lot of endurance training and improving the existing body composition by reducing fats and increasing muscle mass by the use of calisthenics.

The Warm up

Before you get your hands into the boxing training gloves and start the training plan you must get started on a warm up to loosen up your body and muscles and thereby increase mobility. The upper and lower body, as well as your core should all be targeted in the warm up.

Start with the upper body by simply moving your arms in large circular motions, first forward and then backwards. Finish off warming up the upper body by stretching your arms out to the sides and then cross them in front of your chest.

Next for the boxing training plan's warm up, we move to the core. Start by tucking in your chin into your chest and slump your shoulders, slightly bend at the chest. Then undo it by raising your chin and shoulders, while arching back your chest.

Finally, for the lower body; rotate your midsection in a circular motion clockwise and then repeat the process counter-clockwise.

The Boxing Training Plan

The actual workout of the boxing training plan will focus on improving your punching power, punch focus, as well as your hand speed. The boxing training plan to increase punching power will mimic an actual boxing fight. Start with carrying out 3 minutes bursts of full intensity punching while wearing boxing training gloves, followed by rest for one minute. This should be done for 5-6 rounds using small combination of punches and then adding more punches with each additional round.

Next, we incorporate something called Shadow Boxing into the boxing training plan. It is one of the best boxing workouts to improve hand speed. You can even use some music to amp yourself up. Start a shadow boxing session on the beat of a rhythmic song lasting 3-4 minutes. At every fourth beat, release a furious combination of specified punches. Use varying sets of combinations for each song played.

This boxing training plan is not where you are lifting the heaviest weights or fretting over how many reps you can actually do. It is all about the quality of the specific workouts that use your natural body weight to improve your physical strength and endurance to go on for as many as 12 rounds.