Boxing Training

Boxing training is the name given to the rigorous training that boxers go through in order to perfect their form and movements.

The sport of boxing itself is a timed combat sport during which two opponents throw punches at each other while wearing protective gloves. As simple as it sounds, the body endurance needed to last through a boxing match is astounding.

Before even beginning boxing training, you must build cardiovascular endurance and strength – without these you are sure to succumb to exhaustion very quickly.

Early Beginnings

Boxing first appeared as a sport in the Olympic Games in 688 BC. However, there is evidence of it existing as far back as 3000 BC in Mesopotamian culture. Depictions of boxing have been found in numerous ancient cultures, such as Sumerian, Egyptian, Minoan, and Indian cultures. 

Greece  introduced boxing in the ancient Olympics. Boxers at this time wore leather around their hands and forearms for protection. Rome later became the leader of the sport of boxing. It weaponized the arm protection with metal studs on the gloves. Boxing turned from a spectator sport to garish displays of brutality. But the city of Rome fell, and boxing disappeared for centuries.

Making a Comeback

Boxing came onto the sporting scene again in 16th century London. It was a much tamer version of boxing than the last one, and the boxers were now categorized into groups by weight – Bantam, Feather, Light, Middle, and Heavy. These weight groups ensured more evenly matched fights and a better spectator sport. 

Even with all of this colorful history behind it, boxing didn’t really become mainstream until its Olympic debut in the 1904 Games in St. Louis. Guess who was the country that dominated the boxing field? The United States of America. America was the queen of boxing. At this point, boxing had developed training methods and rules to govern it, and it was ready to advance.

Rolling with the Punches

A typical amateur boxing match today includes three 3-minute rounds. It sounds fast and simple, but it is anything but easy. During boxing training, boxers endure many physically demanding routines and push themselves to their absolute limits to get better.

Boxing Match

Generally, boxing training will include some or all of the following:

  • The use of various punching bags of different weights. Different skills are developed with each punching bag, like punching power with the heavy bag and reaction time with the speed bag.
  • Sparring. Boxers in training will commonly fight each other for practice while wearing full protective gear. This is called sparring, and it helps develop technique.
  • High intensity interval training for anaerobic strength.
  • Running or swimming for endurance.
  • Squats, deadlifts, and bench presses for strength.
  • Clap push-ups and squat jump for quickness.
  • Proper nutrition to maintain weight.

Boxing to Better Health

Not only does boxing training build up your boxing skills, but it also has some really nice health benefits. Your heart will become healthier. The varied exercises included in the training will improve your total-body strength. Having to learn to focus on your hands and another person will make your hand-eye coordination much better. As with most exercises, boxing training can greatly reduce stress – while also improving your mood and helping you sleep. This training also results in total body composition improvement because it targets all areas.

See boxing training for beginners here: 

The Verdict

Boxing training is an amazing choice for someone who is currently in good shape and enjoying a regular fitness routine. If you are a beginner, this training is not for you. Nonetheless, with its rich history and amazing benefits, boxing is truly an institution in the fitness and sports industries.