Boxing sessions?

Question

just wondering what a typical 2 hour boxing session at a local gym would include. is it just a lot of bag hitting, jumping rope, ab workouts, etc?

Answer 1

Well it depends on the instructor eally, but I'll tell you a typical session at my local gym:

Level I

Introduction to boxing:

Throwing straight punches

Proper fighting stance

Beginning stage of footwork

Shadow boxing

Level I is where your timing verses your coordination is developed using varied types of boxing drills. Balance & awkwardness is corrected/perfected before advancing to Level II. Also, your conditioning must be in tip top shape before moving onward. This is why it is important to keep up with your cardio, as in jump rope, sprints, jogging, running machine, or whatever your exercise choice may be. Shadow boxing on your own plays a big role in cardio improvement. As your shadowboxing improves,then occasionally shadow box with 1 lb. to 2 lb. weights in each hand.

Level II

Level II begins the one-two series of which the hook & uppercut is taught from.

Body shots

Combinations

Defense skills

Bob & weave

Slips

Footwork performed in the ring w/pivoting & side shuffle

Medicine ball & advanced plyometrics

It is at Level II you are expected to perform 30 seconds to 1 minute for 2 to 3 rounds on the heavy bag & reflex bag. Your abdominal work should be at an advanced stage.

Level III

Power & speed begins.

Counter punching

advanced defensive skills

Speed bag

Double end bag

Advanced focus mitts

Timing drills

Extreme conditioning drills

Jump rope routines

Level IV (sparring)

Level IV is for sparring preparation.

Sparring preparation. Your skills are appraised by the coach upon approval, you are then matched up with another for sparring. Your opponent will have similar skill levels, along with height & weight.

Answer 2

It really depends on the coach/trainer.

If you are taking a boxing class, then it's something like this:

quick warmup (jump rope, jumping jacks or something stupid)

some light stretching

new techniques or practicing technique

combinations (application of technique)

cool down excercise of some sort (ab work, neck strengthening excercises, etc.)

If you are a more practiced boxer then you would have a routine. One of my older routines was something like this:

Jump rope (15 minutes)

Loose Shadow boxing (2 rounds)

Stretch for 30-45 minutes (a real good whole body stretch)

speed bag (2 round)

Double end bag (2 rounds)

Heavy Bag (4 rounds)

Cool down---

Ab work (Crunchies, etc)

Neck work

Push ups (if I felt like it - hardly ever did)

a little tai chi or work on technique real slow (2 rounds)

Other boxers might would probably add more time with and more equipment to work with to this routine

Outside the gym, depending how many rounds you fight during a fight you will probably add some running to your morning. I fought 2 round amatuer fights so I ran 4 miles a day outside of fight time, but that would change as fight day got closer.

Answer 3

man i underestimated boxing sessions. they are extremely tough and you will need crazy amounts of endurance. my legs started to cramp after i was done.

but yea:

running(laps around circuit)

jump rope (20-30mins)

bag hitting ( the fun part - with a partner)

push-ups, ab workouts.

depends on the instructor