I have written an article on what a typical home gym should include above, it actually occured to me today that I havent said what a typical session should include
Im going to quickly try and cover a basic boxing session now.
Warm up
Shadow boxing, whether you love it, hate it or think its useless every fighter should do it. Why you ask? shadowboxing does not only help get the blood flowing and get the muscles that you will be repeatedly using ready but also helps you practice combinations you will use for sparring.
In Bruce Lee's words shadowboxing is homework for sparring.
At first throw your punches nice and light to get into things, after a few rounds build up speed and power. Many people argue that you shouldnt fully extend your arms while shadowboxing and others say there isnt anything wrong with it, the choice is up to you, personally id focus on proper technique as opposed to power when shadowboxing so you wont have to worry about your joints.
Also If you have a rope id try and skip for 5-10 minutes to really get the blood flowing, either 3 rounds or 1-3 mintues or 5-10 minutes straight, remember
variation it the key to keeping workouts interesting, mix your skipping up a bit.
Next is the warm up, every gym will have its own method, I generally warm up from my neck to my feet, giving the exact rountine would take a thread of its own, but make sure you warm up thoroughly.
conditioning
Again this would require a thread of its own if i went into detail but 15-30 minutes of hard bodyweight conditioning.
If you want to box you have to be fit, its as simple as that, if your just training skill and no conditioning you may as well sit in the crowd instead of stepping into the ring, boxing isnt a game, its a serious sport with many dangers and without conditioning you wont have the fuel in your tank that you will need in later rounds.
Skill work Bagwork
Bagwork, depending on the bag, will help develop strength, endurance, power and skill. Make sure you try and work on good form when on the bags, its easy for your hands to start dropping, especially after a few hard rounds on the bag, focus on technique rather than killing your bag.
Padwork
Padwork is taking the techniques you have practiced on the bag and shadowboxing applying them to a moving target, this will help build accuracy, stamina, reflexes and speed. If you are lucky enough to have a partner a few rounds on the pads will add flavour to your sessions and also teach you new skills, remember mix up punches when on the pads, if your holding then vary combinations and move around, make you man follow you, also test his guard whilst moving so he remembers to keep his hands up.
Sparring
Sparring is taking the techniqes you have applied on the pads and using them against a live resisting target, the aim of sparring isnt to kill eachother but to practice techniques and get a feel for new ideas practiced in training. Make sure (if you have a choice, which some people dont unfortunately) that you sparring partner is roughly the same weight and skill level as you, you will also want to spar in fairly heavy gloves 12-14 ounce should to the job, headguards arent compulsary but you can use them if you want and make sure you have your mouthpiece in unless you want to end up having a locking jaw, like myself
.
Roadwork
Whether you run or not is up to you but I advise it, in the longer rounds when you need your legs you will thank yourself for it, 3 miles 3 times a week is a nice length for amatuers, time yourself if you like but at first dont focus on beating your time till you get used to it. Make sure you control your breathing when running, the best time to run is early on a morning because there is usually less traffic and fumes oh and of course less dogs :P .
Well ive gone over some very basic drills for a typical boxing session, again if there is anything specific you want covering please ask.
Until later, take care and train hard
Umy