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ABC's of BOXING


by 


Seth Baublit

It is always important to stretch before boxing workouts, so, that you don't pull or strain a muscle.  Some of the stretches that are good to do before boxing practice would be the runner's stretch, standing side stretch, forward hang, the low lunge, seated back twist, and butterflies. On this page is the runner's stretch.  To complete the runner's stretch  athletes will put your right foot forward and go into a lunge, putting your fingertips on floor; make sure to breathe; then straighten and repeat on left; stretch should be repeated four times.

Runners Stretch

The standing side stretch is done by putting feet together, hands above head, clasp your hands together, then bend upper body to right, count to five and return to center.  This is repeated  on the left side.  This is repeated four times.

Side Stretch

The forward hang stretches your back.  To complete this stretch stand with your feet shoulder length apart, then place fingers behind back, lace them together, then straighten arms so that chest expands, bend at waist, stretch hands toward head, hold for ten seconds.  Repeat four times.

Forward Hanging Stretch

The low lunge is done by stepping out with the right foot forward, holding the left knee close to the floor, hold for ten seconds, the switch and do the same on the other leg, and complete five reps.

Low Lunge

Sit on the floor, legs straight, bend right knee over left leg, place your right hand on floor, fingers pointing outward, bend elbow and turn to right, placing back of your arm against the right knee.  Inhale as you stretch out and breathe out as you twist, pressing arm into leg and looking over right shoulder, hold for 5 breaths, return to center and switch sides.  Repeat 5 times.

Seated Back Twist

Sit on floor with legs straight, end knees and bring the soles of your feet together, knees should drop toward the ground, hold shins as you inhale and stretch chest upward.  Exhale as you hinge forward with hips and place palms on ground, hold for 5 breaths, repeat 5 times.

Butterflies

STEP BY STEP BOXING PROGRAM





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"Float like a butterfly, sting like a bee."

Muhammad Ali

Step 1 - Jumping Rope







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Jumping rope increases stamina.  Jump-rope intervals should be completed three days per week.  Jump rope for 2 minutes, rest for 60 seconds.  Repeat 5 times.  Sixty second rest.  Increase to 4 minutes, rest for 2 minutes,  Repeat t times.  Sixty second rest.  Jump for 6 minutes and cool down.  workout needs to be repeated five times with a sixty second break  between each. Doing short workouts simulates the demands of a real boxing match.

Resistance workouts develop muscular strength and power.  Doing resistance training workouts should be done 3 days per week; do exercises that work multiple muscle groups at the same time.  Resistance training workouts include squats, push-ups, pull-ups, lunges, tricep dips, and overhead shoulder press. Each exercise should be completed with four sets of twelve reps.  To challenge  muscles, boxers should train with moderately heavy weights and should complete at least eight reps.

Step 2 - Resistance WorksoutsImage result for resistance workout

Sprint training improves stamina. Boxers should complete sprint workouts two days per week. One training method is to sprint one hundred meters and to walk. This workout should be repeated for five sets. Timed sprints should also be completed  for five sets at hundred meters, recording times, trying to go faster each time. This workout should be repeated for five sets.  

Step 3 - How to Build Stamina for Boxing




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Boxers should practice shadow boxing and bag work for three days per week, and by doing this a boxer will improve his or her technique. Shadow boxing should be done for one minute using cross punches, uppercuts, jabs, and combinations of hooks. After completing this routine for one minute, the boxer should rest for sixty seconds. Then the next thing is to practice jab and cross-punch combinations on a heavy bag for one minute, rest for sixty seconds. Then the boxers will  repeat one minute shadow boxing, then rest. Next, they will go back to the heavy bag and practice  hook and uppercut combination for one minute, and rest for sixty. The last workout should be working for  one minute on the speed bag and resting for sixty seconds; then the circuit should be repeated five times.

Step 4 - Shadow Boxing





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Professional athletes must maintain a diet that includes carbohydrates, proteins, fats, and liquids.  Carbohydrates are ideal for boxers. Carbohydrates give boxers energy to do twelve round, three minute matches. Boxers should eat natural carbohydrates that is found in yams, beans, whole wheat grains, and oatmeal. Dietitians recommend a boxer’s diet should be about forty-five to fifty-five percent carbohydrates.

When planning your meal, boxers, should eat white meats instead of red meats. A good protein source  is chicken, turkey, fish, eggs, tuna, peanut butter,  and milk. White meat should be eaten because it is easier for the body to digest and goes through the body faster.   


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Nutrition for Boxers



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Fruits and vegetables are a great source for vitamins A, B1, B2, and C. Boxers should eat a wide variety including kale, carrots, and spinach and overall choose vegetables and fruits, such as bananas, apples, and pears,  that are colorful.

Boxers should drink at least 2 gallons of water per day and more if you can.

Training programs are very hard but without proper nutrition, the training programs might not be effective.

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Works Cited


“30 Of Muhammad Ali's Best Quotes.” USA Today, Gannett Satellite Information Network, June,www.usatoday.com/story/sports/boxing/2016/06/03/muhammad-ali-best-quotes- boxing/8530850/.

“A Boxer's Diet.” A Boxer's Diet, Talk Boxing, www.talkboxing.co.uk/guides/boxing_diet.html.

Hogan-Jenkins, Nicole. “Step-by-Step Boxing Training Program.” Livestrong.com,Livestrong.com, 11 Sept. 2017.

N, Johnny. “A Healthy Boxer's Diet.” ExpertBoxing.com, ExpertBoxing.com, 12 June 2008,

www.expertboxing.com/boxing-training/boxing-diet/a-healthy-boxers-diet.