Bring your dominant fist up so you’re just touching the side of your chin with your index finger, and bring the nondominant fist up to about cheek height. 5 minutes shadow boxing “This is to train you on moving away from an opponent.”Rest 30 seconds. 100 squats In summary, here are some things that are included in a typical boxing training regimen: Running Jump Roping Shadow Boxing Heavy Bag Pad Work Strength Training Common combinations include: Warmup: For more information please read our, How Brad Pitt Got in Boxing Shape for ‘Snatch’, The 30 Best Dumbbell Exercises of All Time, Heavyweight Boxer Deontay Wilder’s 4-Day Strength-and-Agility Workout Program. 3-minute rounds, as followsRound 1: jabs onlyRest 30 secondsRound 2: double jab-crossRest 30 secondsRound 3: jab-cross-hookRest 30 secondsRound 4: any four punchesRest 30 secondsRound 5: any punch combination, with 180-degree semi-circles around bag between combosRest 30 secondsRound 6: non-stop punching at 60% of full power. Aside from technique, that means lots of fast and varied movement, with active rest—you’re almost never not moving in a fight unless, well, let’s not go there. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. x3eval(ez_write_tag([[468,60],'mensjournal_com-incontent_13','ezslot_12',128,'0','0'])); Warmup: Bring your weight onto the balls of your feet and soften your knees. We use cookies and other technologies to customize your experience, perform analytics and deliver personalized advertising on our sites, apps and newsletters and across the Internet based on your interests. Here are some other workouts performed by heavyweight Deontay Wilder: Treadmill – Likening the treadmill to sand, Wilder described it as a similarly “soft surface” for running. Speaking to Sky Sports, Akpejiori shared his knowledge of Wilder's training, stating: "Based on what I know, the only person that can beat Deontay right now, is Deontay. Unlike the others, this isn’t a straight punch: Its aim is to come at your target from the side, using your hips and legs for power. 3 minutes fast jump ropeRest 30 seconds 3-minute roundRest 30 seconds It’s also thrown straight but much more powerfully, using your legs and torso to generate force. x3. If you don’t know your jab from your cross, or haven’t a clue how to even stand properly, start here. Training like a boxer is all about intensity—you go hard. Learn Boxing Basics With Chris Hemsworth’s Centr App Trainer Michael Olajide Jr. 9 NBA Players Who Train With Boxing Workouts, Bar Spar: The Boxing Competition Getting Bartenders in Shape, Sylvester Stallone Was ‘Really Upset’ This ‘Creed 2’ Fight Scene With Dolph Lundgren Got Cut. Heavy bag workout: Basic combinations 50 jump lunges 10 squats Second, he's basically tapping the box then going back up. 5 Boxing Workouts That’ll Get You in Fighting Shape, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), 5 Weight Loss Aids That Help You Lose Weight and Build Muscle Faster, Save 20% On These Great Halloween Fabric Face Masks For Kids, Play It Safe: Innovative Gaiters and Face Masks For Any Indoor or Outdoor Workout, All The Face Masks On Sale For Amazon Prime Day, 5 Best Prime Day Resistance Bands Deals That Are Sure To Sell Out, 5 Fitness Prime Day Deals To Start Your Shopping, Get These High Quality GSW Face Masks Now On Amazon, 5 Great Pull-Up Stations For Your Home Gym, The Case for Korean Barbecue—And for a Little New York Restaurant That Could, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. Jab: This is the lead hand punch thrown straight ahead with your nondominant hand. “Don’t let your elbow travel out wider than your shoulder, nice and compact, and return it the same way you throw it.” Boxers with good hooks include Joe Frazier, Felix Trinidad, Oscar de la Hoya, and Mike Tyson. And when preparing for a match, sessions are five or six days a week. “The pace is changing constantly.”eval(ez_write_tag([[300,250],'mensjournal_com-under_first_paragraph','ezslot_5',159,'0','0'])); Boxing workouts are often long—at least an hour—to fit in a warmup, conditioning, and drills. 40 lungeseval(ez_write_tag([[300,250],'mensjournal_com-incontent_14','ezslot_13',129,'0','0'])); Looking for more workouts? Conditioning: Finisher: When moving forward, push off back foot, and when moving backwards, push off front foot.Rest 30 seconds, eval(ez_write_tag([[468,60],'mensjournal_com-incontent_11','ezslot_11',126,'0','0']));2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. A real box squat is to sit back onto the box, pause to stop momentum, and then explode back up … Please enable cookies on your web browser in order to continue. x10, Finisher: 20 hard hooks, lead hand “Pace yourself,” Strout says. “Rest is very important, but you need to be able to perform under pressure,” Strout says. If you’re right-handed, your left leg will be in front, so your more powerful arm is further back to maximize the force it can generate. Switch direction after four squares. 3-minute round on speed bag Rest 30 seconds See if you can go five rounds with these tough sessions designed by Strout. To find your stance, start with your feet shoulder-width apart, with your feet standing on the same imaginary line. Wilder said that “a lot of fighters don’t train for balance, but that’s one of the most important things.”. “Workouts vary the exercises as much as possible to mimic the fight, which is never a steady pace like a run for an hour,” he says. x8, 20-yard sprint OR 10 burpees 3-minute round “Don’t go all out in the first 20 seconds, then stop: Keep punching the bag even if you’re just touching it.”, Finisher: 1-minute round shadow boxing, focusing on speedRest 30 seconds Focus on pushing off the correct leg.Rest 30 seconds, 2 minutes circle drill A: Put something on the floor to use as your center point. x3 Rest as little as possibleeval(ez_write_tag([[250,250],'mensjournal_com-incontent_10','ezslot_7',125,'0','0'])); Footwork drills:2 minutes side steps: Start In your boxing stance, take 10 quick steps to the left, then 10 steps right, side to side. Your ultimate cheat sheet to getting a ripped six-pack. 20 pushups (Lefties do the opposite.) See our Privacy Policy and Third Party Partners to learn more about the use of data and your rights. 10 lunges 20 minutes jump rope, varying speed, Shadow boxing/conditioning: x10, Warmup: Focus on rotation of the body and using the legs.Rest 30 seconds, Then: It’s not a power punch but instead is used to set up other punches. In boxing stance, step using your technique to make a complete circle around the object, then reverse the circle. “If you let your elbows flare out, it leaves your body exposed,” Strout says. Keep your elbows in close, touching your ribs. Weighted vest and Bosu ball – “A lot of fighters don’t train for balance, but that’s one of … “You’re trying to mimic what it’s going to be like in the ring,” says Jason Strout, head coach at NYC’s renowned Church St. Boxing Gym. 3-minute round: Work basic jab, cross, and hook punches30 pushups as “rest” 20 pullups x5, Bag workout: x5. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_7','ezslot_0',122,'0','0']));Cross: The cross is thrown with the rear, dominant hand, which is farthest away from your target. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_5','ezslot_2',120,'0','0']));The boxing stance is crucial to your success—it sets you up to both throw and dodge punches, and puts you in the best position to take a punch should your opponent land one. We rely on readers like you to uphold a free press. x4, Heavy bag workout: Bring your weight onto the balls of your feet and soften your knees. eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_9',167,'0','0']));Think you’ve got what it takes? See our, Read a limited number of articles each month, You consent to the use of cookies and tracking by us and third parties to provide you with personalized ads, Unlimited access to washingtonpost.com on any device, Unlimited access to all Washington Post apps, No on-site advertising or third-party ad tracking. 5 pushups, focusing on speedRest 30 seconds 20 squats You also agree to our Terms of Service. By clicking “I agree” below, you consent to the use by us and our third-party partners of cookies and data gathered from your use of our platforms. That’s it; no running, no conditioning and stuff, no heavy bag, no speed bag, no jump rope, no nothing!’ “Keeping your elbows tucked also increases the power of your punches.”. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! And while a high box squat can be a legitimate training lift, it's not "harder" than a squat to depth. This content is currently not available in your region. Calisthenics 10 minutes jump rope as cooldowneval(ez_write_tag([[580,400],'mensjournal_com-incontent_12','ezslot_10',127,'0','0'])); Shadow boxing: Deontay Wilder- Training Regiment Deontay Wilder’s work-out plan is nothing to scoff at. 200 sit-ups To get a good stagger, righties should move the left foot forward so your heel is now touching that imaginary line, and shift the left foot back so the toe is on the line. Compound Lifts 3-minute round: Basic jab, cross, and hook punches 100 pushups 10 pushups Need an example? 10 minutes jump rope Boxers with a good jab include Larry Holmes, Ike Quartey, Muhammad Ali, and Gennady Golovkin. By clicking “I agree” below, you consent to the use by us and our third-party partners of cookies and data gathered from your use of our platforms. Isometrics Calisthenics Compound Lifts Resistance Isometrics Sparring 20 seconds shadow boxing “The hook travels out from your shoulder and turns in toward your target halfway through the punch,” Strout explains. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. “Always make sure you stay in your stance and your lead leg is pointing in the direction of the center,” says Strout. Start in your stance and complete full circles in each direction.