The art of boxing requires a combination of strength, speed, endurance, agility, and power. It is a physically demanding sport that requires a high level of fitness. While traditional boxing workouts are essential, adding unconventional conditioning drills while wearing custom boxing gloves and exercises can take your boxing game to the next level. In this blog post, we will discuss eight non-traditional workouts that will help you become a better boxer.
- Plyometric Push-ups
Plyometric push-ups are a great way to build explosive power and upper body strength. This exercise involves pushing yourself up off the ground and clapping your hands before landing. The explosive movement helps develop fast-twitch muscle fibers, which are essential for quick punches.
2. Medicine Ball Slams
Medicine ball slams are a full-body exercise that helps build power and endurance. This exercise involves slamming a medicine ball on the ground as hard as possible and catching it on the rebound. This exercise will help improve your punching power and core stability.
3. Agility Ladder Drills
Agility ladder drills are an excellent way to improve footwork, balance, and coordination. These drills involve moving your feet quickly wearing custom fight gear through a series of cones or ladders. This exercise will help you move faster and more efficiently around the ring.
4. Sandbag Circuit
Sandbag training is an excellent way to improve your strength and endurance. This exercise involves carrying a heavy sandbag while performing a variety of exercises such as squats, lunges, and shoulder presses. The instability of the sandbag also helps improve your balance and coordination.
5. Battle Ropes
Battle ropes are an excellent way to build upper body and core strength. This exercise involves holding onto two heavy ropes and performing a variety of movements, such as waves, slams, and spirals. This exercise will help improve your punching power and overall fitness.
6. Stick Training
Manny Pacquiao, the renowned boxer and Filipino congressman, has gained fame for his unconventional training method of getting hit with a stick. Despite the unusual nature of this technique, it may have played a significant role in the eight-division champion’s successful career.
During Pacquiao’s stick training, one of his trainers repeatedly hits him all over his body with a thick wooden stick, helping him build a resistance to pain. Additionally, Pacquiao believes that this training method also conditions his mind for the ring.
When asked about his stick training routine, Pacquiao responded that he may be the only one who uses this technique. He explains that stick training helps him mentally prepare for a fight by allowing him to remain focused and composed, even when getting hit. Given Pacquiao’s exceptional durability in his prime, it’s possible that his stick training played a role in conditioning his body and chin to withstand the rigors of boxing.
7. Underwater Breath Training
It may come as a surprise that boxers such as Lomachenko and Oleksandr Usyk use underwater breath training to enhance their conditioning. By holding their breath underwater, they can improve their breathing control and enhance their body’s oxygen utilization. While genetics play a role in determining one’s ability to hold their breath underwater, it’s a skill that can be trained and improved by most people.
Even a few days of training can significantly enhance a person’s ability to hold their breath underwater for one to five minutes. Moreover, studies suggest that underwater breath training has multiple benefits, including repairing brain tissue, promoting relaxation, and improving cardiovascular health. By incorporating this technique into their training, boxers can reduce their likelihood of heavy breathing during the later rounds of a fight.
However, it’s important to note that this training technique carries some risks, such as the possibility of passing out underwater. Therefore, it’s essential to have a spotter present while performing underwater breath training. Despite its seemingly unusual nature, the effectiveness of this training method is supported by scientific evidence.
8. Schulte Table
Many boxers, including Lomachenko, have incorporated Schulte tables into their training regimen to improve their cognitive abilities. By practicing with these tables, fighters can enhance their visual perception, peripheral vision, and reaction times.
A Schulte table typically consists of 25 numbers arranged in a non-linear pattern, with each number displayed in a different color and block. The objective is to locate and identify all the numbers in the shortest amount of time possible, which is challenging due to the varying colors and shapes.
Regularly engaging in Schulte table drills and other similar mental exercises can significantly enhance cognitive abilities. With the abundance of brain-training apps available, one can easily download and begin training their mind with such exercises.
Wrapping it Up
Mental training is becoming an increasingly vital aspect of athletic performance, and boxers are no exception. Incorporating exercises such as Schulte tables into their routines can significantly enhance their cognitive abilities, ultimately leading to improved reaction times and decision-making skills in the ring. With the abundance of resources available, it’s easier than ever for athletes to train their minds alongside their bodies. By prioritizing mental training and regularly engaging in cognitive exercises, boxers can gain a competitive edge and reach their full potential in the sport.
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