Learn the 6 parts of a boxing workout to better understand how training principles apply to boxing:

1. Ropework

Jumping rope warms up the body, develops rhythm and coordination, increases stamina and improves footwork.

2. Mirrorwork

Shadowboxing refines technique, improves muscle memory, and develops creative thinking. Using a mirror also helps for self-assessment.

3. Padwork

Padwork improves both offensive and defensive skills, as well as fitness, including precision, timing, power, speed and stamina, all with the attention of a boxing coach.

4. Bagwork

Bagwork improves punching power, speed, stamina, and timing.

5. Partnerwork

Partnerwork, including technical, conditional and open sparring, improves boxing-specific knowledge and skills in a controlled environment.

6. Floorwork

Bodyweight and resistance exercises improve general fitness. Also, cooling down with ropework and finishing with static stretches aids recovery.

Key Points:

• Training should fit the individual.

• Training should fit the sport.

• Training should progressively increase in workload.

Common Mistakes

• Useless or dangerous to the individual.

• Irrelevant to the sport.

• Excessive overload or no overload.

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