Some of the world’s fittest athletes are boxers. It’s a sport unlike any other that combines strength with speed and endurance.

However, it’s no easy feat. Boxing training takes a lot of hard work, that’s why elite athletes spend hours and hours each day sparring in the ring, hitting the punch bag and knocking out high intensity circuit training. Don’t worry, if you’re looking to improve your endurance capacity you don’t need to work that hard, but incorporating Boxing Equipment into your workouts is a surefire way to get fit quickly.

Different Types of Endurance

Endurance exercise can be divided into two groups, aerobic and anaerobic. Aerobic exercise uses oxygen as its main source of energy and covers longer steady state activity. Anaerobic exercise doesn't use oxygen, instead it uses the body’s glucose stores as its source of energy. High intensity interval workouts and sprints are great examples of anaerobic exercise.

However, it isn’t an all or nothing situation. You will still use some of the aerobic system during a sprint and the anaerobic for a marathon. Think of it as an energy spectrum rather than one or the other.

One thing that sets boxing apart from many other sports is that it requires an incredible amount of both energy systems. Rounds last from 2-3 minutes with a 1-minute rest in-between which is where anaerobic fitness is required. However, there can be anywhere up to 12 rounds for professional boxers, and so you need the aerobic fitness to last for several rounds.

As a result, boxing training is pretty hardcore. Usually sessions consist of short bursts of exercise with minimal rest and lots of rounds. This ensures that the athlete can sustain a high amount of energy for a long time. It’s often the athlete that’s quickest and fatigues the least that wins the fight.

Basic Boxing Principles

There are two stances in boxing; orthodox and southpaw.

Orthodox stance is the default position for right-handed people. You place your left hand (weakest) and left foot forward, using your right hand at the back for power punches.

Southpaw stance is the default position for left-handed people. This is the reverse of orthodox with the right hand and foot forward and left hand and foot placed behind.

The above stances are typical, however there are right-handed southpaws and left-handed orthodox fighters. There are also switch hitters who use both.

Although boxing can look complicated, especially when watching elite athletes moving at a fast pace, there are only six main punches that are used throughout a match -

• Jab - Punching the front hand forward, straight from the chin.

• Cross - Basic ‘power’ punch. The back hand punches diagonally across your body.

• Lead Hook - Keeping your elbow raised, punching to the side of the opponent at a 90 degree angle from your front hand.

• Rear Hook - Keeping your elbow raised, punching to the side of the opponent at a 90 degree angle from your back hand.

• Lead Uppercut - Awkward and surprising attack, punch the opponent from underneath the chin using the front hand.

• Rear Uppercut - Knock the opponent out of balance by punching from below upwards using the back hand.

These are the main punches used for both amateur and elite boxing, the skill comes from creating combinations that will catch your opponent out. There is an art to creating effective and powerful combinations.

Example Boxing Combos

When training, there are various methods you can use. First of all, if you’re training alone then you can use a Hanging Punch Bag to practise your combinations. One of the biggest benefits to using a punch bag is that you can really work on your power. When sparring with another person, you might be less inclined to throw heavy punches. Plus, a punch bag won’t hit back. Here are some examples of combinations you can practise on the bag -

• Jab, cross, lead hook.

• Jab, cross, rear hook.

Use your time with the punch bag to focus on nailing down your technique and possibly more complicated combinations. As there is no chance of accidentally hitting a sparring partner, you can use this as an opportunity to get creative and test out different combos.

If you’ve got a partner to train with then you have two options; one of you can punch whilst the other defends using Boxing Mitts, or both of you can spar together wearing boxing gloves. The first option is good if you’re training with a coach and only one person needs to do the work. The coach can hold the mitts and shout combinations for you to try. This is also better for beginners so they have the opportunity to focus on technique and footwork without having to worry about being hit. Here are some examples of combinations to try out using gloves and mitts -

• Jab, cross, rear hook, cross.

• Cross, lead hook, cross.

If you’re more advanced and training with a friend, you can both throw your gloves on and spar together. Mirafit Boxing Gloves come in weights 10oz through to 16oz, with a higher weight providing more cushioning. This style of training closely mimics competition and is essential if you’re training for a fight. It allows you to get to grips with punching, footwork and defending. Plus, if there are two of you it’s great fun as long as you’re safe. If you’re just getting started sparring, choose simple combinations until you feel confident to ramp it up. Here are example sparring combinations -

• Jab, jab, cross.

• Jab, cross.

How Do Boxers Condition?

The best way to get as fit as a boxer is of course, to box. However, athletes use other forms of exercise in order to condition themselves. Because of the combination of anaerobic and aerobic fitness needed, circuits using resistance equipment and bodyweight exercises are often a popular choice for boxers. Examples of exercises include -

• Kettlebell swings.

• Dumbbell thrusters.

• Burpees.

• Push ups.

• Battle ropes.

In order to mimic a boxing match, complete short bursts of exercise for 30 seconds to 1 minute, followed by a similar rest time.

If you want to improve your endurance performance, there’s much more to it than spending hours doing cardio. Boxing is one of the most effective ways to get fitter and faster with short bursts of high intensity exercise. Next time you fancy breaking a sweat, get your gloves on and give it a go with your training partner.

Written by guest author Eryn Barber.

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Tags: Equipment > Boxing ; Exercise Type > Conditioning