Increasing Your Stamina For Boxing

Being a good boxer is not just all about being able to land a heavy punch, it also takes stamina and mobility. This means that any aspiring boxer has to focus hard on achieving a high level of both aerobic stamina and muscle stamina. For this they need to develop and stick to a strict workout programme.

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Warming Up

However, much like any other fitness training, boxing workouts have to be preceded by an effective warm up routine. Muscles should be sufficiently stretched to protect against injury. A good way of doing this is to do some skipping which has the effect of working all the major muscle groups. This should be done rapidly for around three minutes followed by several more minutes of slower jumps.

Interval Training

Interval training should be done every other day. Interval training generally consists of exercises which expend a high amount of energy and these should be performed in short bursts with a minute or two of rest in between. Good examples include sprinting which should be done as fast as possible then followed by more gentle jogging to ensure the heart rate remains elevated. Alternatives to sprinting include bicycle spinning or heavy rope jumping.

Punch Bag Workout

Ideally you want to be practicing with a punchbag every day for anything up to an hour. Use a heavy punch bag and practice one specific exercise — say an uppercut — in sets of 100. This will ensure both muscle stamina and muscle memory are improved. You should then rest for several minutes before repeating the exercise with a different type of punch. Again practice this punch around 100 times before moving onto a different punch. Repeat these exercises as part of a routine circuit.


Ideally you want to carry out your workouts at maximum levels to match the timing of each round of a boxing match. In addition, working from the beginning of the week towards the end try to repeat your workouts as many times as there are rounds to ensure you reach the kind of levels that you may need to perform at should the bout last through until the final round.

Cooling Down

When working out, taking sufficient measures to cool down is just as important as your warm up routine. A cool down period should be performed after every workout. Begin by walking at a fairly rapid pace and then gradually slow your pace down until you feel your heart rate and breathing returning to normal. Next you should spend several minutes doing stretching exercises focusing on those muscles that you have worked hardest with. Ideally your cool down routine should be at least five minutes and is best extended to ten.

Cardiovascular Fitness

Aerobic exercises should be carried out separately in order to work on cardiovascular fitness. These should be done every other day, alternating them with your interval training routines. Good cardiovascular workouts include jogging, cycling and swimming.

Do’s and Don’ts

Try to develop different routines and alternate them each day so as you don’t become bored with your workouts. In addition, keeping a journal in which you can record your progress will help to keep you motivated.

High-intensity workouts however, should never be carried out unless you have received a thorough check up from your doctor or a professional trainer.

Zoe is a fitness and health blogger who has collaborated with to write this guest post today.

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