The Typical Boxing Workout in Burbank
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
The Typical Boxing Workout in Burbank
While your Female Boxing Coach Azbai adjusts her approach of running an effective Boxing Workout in Burbank’s Force/Balance BJJ & Yoga Academy, she has been trained by many different coaches over the years and therefore got exposed to many different Boxing regiments and workouts.
In this article you will learn what the typical Boxing Workout looks like. As a professional trainer, Azbai knows how to meet the needs of every student. Be it an aspiring athlete who wants to be a champion or a person, that uses the typical Boxing Workout as a stress-reliever and/or to get into great shape.
The 5 Stations of a Typical Boxing Workout
- Jump rope
- Shadow Boxing
- Heavy Bag
- Mitts
- Speed Bag
In the following segment I will explain each station and the alternatives you might encounter in the Women’s Boxing Class in Burbank.
Station 1 of the Typical Boxing Workout: Jump rope
The Jump Rope is a common training tool for Male and Female Boxers alike.
Jump Rope Training is useful to achieve better coordination, agility, quickness, endurance and foot work. Jumping rope can lead to burning 700 calories an hour.
Getting a jump rope from the 99 cent store would lead only to frustration. Better get a quality jump rope with or without weights.
Alternatives for jumping rope are jumping jacks, several body-weight exercises and foot work drills (using a ladder for these is very helpful).
Station 2 of the Typical Boxing Workout: Shadow Boxing
Shadow Boxing is used in a typical Boxing Workout mainly to prepare the muscles before stronger physical activity. In shadow boxing, the Boxer throws punches at no one in particular. This exercise is also used to maintain a Boxer’s rhythm. Some Boxers envision themselves facing an opponent.
Station 3 of the Typical Boxing Workout: Heavy Bag
Heavy bag training is an anaerobic activity that gets your heart rate up in a very short amount of time. It works like an antidote to stress. Fast paced punching combinations require extreme focus.
Heavy bag drills also make you push through your lactate threshold. They temporarily wipe you out. You feel spent.
As you recover your oxygen debt, you feel the tension in your muscles ease. You feel rejuvenated. The intense pace can also cause positive changes in your brain by releasing serotonin, a neurotransmitter that contributes to feelings of relaxation and satisfaction.
In addition to stress relief, working the heavy bag activates all the major muscle groups in your body. The arms, shoulders, back, gluteals, hips and legs all work together as you punch the bag. It is a fantastic total body workout that builds functional speed, power, balance, timing and coordination.
You can work the heavy bag in a typical Boxing Workout in many different ways.
Is your focus on speed, hit the bag fast. Is your focus on power, hit the heavy bag hard. Work your combinations, head movement and foot work.
Although the bag doesn’t hit you back, it’s important to always use proper form.
Station 4 of the Typical Boxing Workout: Mitts
Boxing mitts are considered by many boxing trainers to be the most important piece of equipment in a typical boxing workout.
They allow a boxer to train on many elements of his or her repertoire at the same time. Using effective techniques and proven training drills, while using the focus mitts, will help a boxer develop hand speed, accuracy and coordination.
Holding mitts is an art itself. Every Boxing coach has his or her own style, which will also vary depending on the Boxer they are holding the mitts for.
Here is an example of Azbai working the mitts with one of her former trainers.
Station 5 of the Typical Boxing Workout: Speed Bag
There are few sounds that are as synonymous with boxing as the rhythmic pounding and rebounding of the speed bag.
Yet, as much of a fundamental piece of equipment as it has been for more than a century and as traditionally engrained in the typical boxing workout of countless world champions as it is, some coaches still question the value of the speed bag.
One goal of the speed bag is to increase the speed. The speed bag also teaches you rhythm and increase the hand-eye coordination. Another advantage to gain from speed bag work, when performed properly, is that it encourages a fighter to keep their hands up. By keeping his or her hands up high on a daily basis while training, it then becomes unnatural feeling for them to drop their hands during sparring or in competition. With their hands up high and in perpetual motion round after round, the fighter then becomes accustomed to punching non-stop.
The key is to be sure that the fighter is holding their hands high while they are on the speed bag, that they are alternating their hands regularly and that they are pushing the pace. Like any other bag in the gym, the speed bag should be approached as work, not just something to occupy rounds.
Final thoughts
Although I described the typical Boxing Workout for you just know, chances are, that rarely (if ever) you will have a Boxing Class exactly like this at Force/Balance BJJ & Yoga. Why is that you ask? Well, we like to change things up to make every class interesting and challenging.
You will work on every aspect in your class, just like in a typical Boxing workout. But you will learn more different training methods. Using different training methods to achieve one common goal will help you understand the core concept of the training much better, than repeatedly doing an exercise that you don’t really get why you are doing it. We want you to succeed and achieve your goals.
Sign up for your free Women’s Boxing class today!
That’s why our training is a little different from the always-the-same routine of a typical Boxing Workout.
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- Female Boxing in L.A.
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- Women’s Boxing in Burbank – Try out a FREE class with no obligation | Women’s Boxing in Burbank