Get in Shape for Boxing with this Easy-to-Follow Plan

Getting in shape for boxing involves a combination of cardiovascular conditioning, strength training, and boxing-specific drills. Here’s a comprehensive plan to help you get started:
Weekly Training Schedule
Monday:
– Warm-up: 5 minutes of jump rope
– Boxing Drills: 3 rounds of shadowboxing (2 minutes each)
– Strength Training: Push-ups, pull-ups, and bodyweight squats (3 sets of 10-15 reps each)
– Conditioning: 20 minutes of HIIT (High-Intensity Interval Training)
Tuesday:
– Warm-up: 5 minutes of dynamic stretches
– Boxing Drills: Heavy bag work (3 rounds of 3 minutes)
– Speed Training: Speed bag drills (3 rounds of 2 minutes)
– Core Work: Planks, Russian twists, and leg raises (3 sets of 1 minute each)
Wednesday:
– Warm-up: 5 minutes of light jogging
– Boxing Drills: Mitt work with a partner or coach (3 rounds of 3 minutes)
– Strength Training: Medicine ball slams, kettlebell swings (3 sets of 10-15 reps each)
– Conditioning: Long-distance run (3-5 miles at a steady pace)
Thursday:
– Rest Day: Light activities like walking or yoga
Friday:
– Warm-up: 5 minutes of jump rope
– Boxing Drills: Sparring (if available) or shadowboxing (3 rounds of 3 minutes)
– Strength Training: Push-ups, pull-ups, and bodyweight squats (3 sets of 10-15 reps each)
– Conditioning: 20 minutes of HIIT
Saturday:
– Warm-up: 5 minutes of dynamic stretches
– Boxing Drills: Double-end bag work (3 rounds of 2 minutes)
– Speed Training: Ladder drills or cone drills (3 rounds of 2 minutes)
– Core Work: Planks, Russian twists, and leg raises (3 sets of 1 minute each)
Sunday:
– Rest Day: Light activities like walking or yoga
Key Exercises- Jump Rope: Improves coordination, agility, and endurance.
– Shadowboxing: Enhances technique, speed, and footwork.
– Heavy Bag Work: Builds power, accuracy, and stamina.
– Speed Bag Drills: Improves hand-eye coordination and speed.
– Mitt Work: Refines technique and timing.
– Strength Training: Push-ups, pull-ups, squats, medicine ball slams, and kettlebell swings.
– Core Work: Planks, Russian twists, and leg raises.
– HIIT: Boosts cardiovascular fitness and burns fat.
– Long-Distance Running: Enhances overall endurance.
Tips for Success- Consistency: Stick to your training schedule and gradually increase intensity.
– Nutrition: Eat a balanced diet rich in protein, healthy fats, and complex carbohydrates.
– Hydration: Drink plenty of water throughout the day.
– Rest: Ensure you get enough sleep and rest days to recover.

This plan should help you build the strength, endurance, and skills needed for boxing.