Boxing - How to Train Properly

Reading time: 2 min.

Leather meets leather – under this motto, personal trainer and fitness coach Arne Derricks not only presents the right punching bag and matching boxing gloves, but also immediately shows that boxing can be a holistic fitness training. Endurance, strength and coordination can be effectively trained.

Content

The striking technique
Use the break
More challenging with side changes
New combinations for more variety
Classic interval training on the punching bag

The striking technique

First, your right leg is your support leg, and you execute the first punch with your right arm, the lead arm. Important: The arm is never fully extended, and the punch does not come from extension but is a short, powerful "punch" against the punching bag. The punching bag should not swing but move barely. Then comes the cross arm, i.e., the second punch with the left, equally short and crisp.

After that, the side is changed: Your left leg becomes the support leg and you punch with the left first. Important: Tune into the punching bag and get to know its reactions so that you can land your punches accurately. After two short punches, a short break follows.

Using the break

To make the training more intense and versatile, you now use the short break between punches for squats, i.e., punch right, punch left, deep squat. Don't forget your guard there! A small circular movement in the squat is also possible to make it even more dynamic. This also trains the core.

More challenging with side changes

Now, a side change is integrated into the squat to make training with the punching bag even more authentic. After or during the squat, you incorporate a switch jump, where you change your support leg before executing the double punch.

You do this for 30 seconds at a tough pace to achieve optimal training success. This also gets the cardiovascular system going. Then take a deep breath and a short break!

New combinations for more variety

Once you have internalized the striking technique, you can vary the punches as you like, for example, by having the lead arm punch high, the cross arm lower. Or a double punch high each time, and then the high-low combination.

There are no limits to your imagination, the only important thing is to regularly remember to switch sides so that your body is trained evenly.

Classic interval training on the punching bag

Yes, that's also possible! For example, you can combine the short punches perfectly with other exercises. Here's an example: From a parallel stance, four short, fast punches, then support yourself on your hands (boxing gloves), jump, from there back and stand up again for the next punches.

The next demanding increase is to incorporate a push-up between the jump into extension and jumping forward again. By the way: The cowhide boxing gloves provide optimal cushioning for your hands in the supporting movements during these exercises.