Home Workouts: Boxing Coach Tips
Now that gyms are closed and we all need to maintain a physical distance of six feet from others, we need to adjust our workouts. It turns out that many useful techniques can be learned from boxing training.
Boxing, with its rhythm of three minute rounds followed by one minute of rest, has interval training built in. Boxing training is no different. Walk into any boxing gym and you will be greeted by the ringing of a bell indicating a work schedule followed by rest. Meanwhile, strength and conditioning training for boxers requires minimal equipment and can be easily adapted for small spaces.
For some tips and tricks, we spoke to Dwight Pratchett , a boxing coach based in Houston, Texas. Pratchett, whose own professional career has includedtwelve rounds of wrestling with Julio Cesar Chavez Sr., has over thirty years of experience coaching boxers, including up-and-coming middleweight prospect Austin Williams .
Get a timer
Download the timing app first. There are several free ones available, or you can upgrade to a premium boxing timer app. A typical schedule is three minutes of work and one minute of rest, although this can be changed depending on your fitness level.
“You can work with it at your own pace,” says Pratchett. “You can reduce the number of rounds and extend the rest periods as needed. You don’t have to go all out in the beginning. ”
With your next workout schedule, you’ll be able to swim like a butterfly and sting like a bee in no time.
Skipping rope
The jump rope is a staple of boxing training and for good reason. It’s great for cardio and also teaches you to be light and nimble. It’s also an activity that can be done in a smaller space, be it a patio in your garage, or a few feet of open floor inside your home.
“If you don’t have a rope, you can pretend you have one,” Pratchett said. “Jumping with jacks will also give you good cardio.” Other good alternatives if you don’t have a rope and limited space are climbers , high knees, or running in place.
Once you develop the rhythm and coordination for jumping rope, you can add extra jumps, bounces, or double lifts, that is, when you jump higher than usual by swinging the rope twice under your feet. (If you want to see how versatile a rope can be, be sure to watch thisvideo, which features footage of boxers from Joe Louis and Muhammad Ali to Bernard Hopkins and Manny Pacquiao.)
Boxing with shadow
“Keep your hands up, squeeze your elbows and land some straight punches,” Pratchett said. Move as much as possible while striking; this will relax your legs and raise your heart rate.
Shadowboxing also forces you to move in all directions. If you want to increase the intensity a notch higher, use the shade box while holding the pound weights. (Water bottles or cans of tomato paste are a good alternative to scales)
“Use your imagination!” Pratchett advises. “It’s crazy right now, don’t be afraid to adjust on the fly.”
Bodyweight Exercises
Contrary to popular belief, boxing requires more than just arm strength. An effective strike involves the entire body, including the body. From standard squats and planks to modified exercises, every boxing workout includes several rounds of basic work. You will also want to add push-ups, push-ups, and squats to complete your strength workout.
“Bodyweight exercises are great because they don’t put unnecessary stress on your joints,” says Pratchett.
Unfortunately for most of us, heavy, reversible and speedy bags that are useful for practicing technique are more than just sitting at home. But it is important to remember that current circumstances will not last forever. Once we have all done our best to flatten the curve, the boxing gym will be waiting for us, and by then we will already know what to do.
Another tip? “Remember to hydrate,” says Pratchett.