Boxing is arguably one of the toughest sports around. Fighters need to possess a wide range of fitness attributes including power, strength, endurance, aerobic fitness, anaerobic fitness, speed and plenty of bravery!
Boxers use a variety of training methods to develop the necessary fitness to survive and thrive in the ring and one of the most traditional is skipping or jumping rope.
Boxers use skipping ropes to develop cardiovascular fitness, eye/hand/foot coordination, for weight control, improving their footwork also for warming up before other types of training. Boxing skipping rope training can be a standalone workout or be mixed into a circuit or similarly demanding conditioning type workout.
Here are several workouts designed specifically for boxers. Make sure you spend a few minutes warming up before you start your chosen workout and then stretch your major muscles at the end. Feel free to scale or alter the workouts to suit your current fitness level.
Workout 1 – three-minute rounds
Skip for three-minutes, rest a minute and then repeat for five to eight “rounds”. This workout simulates the fitness demands of a typical fight. Make it more boxing-specific by periodically speeding up, slowing down or adding tricks like double unders and cross-overs to mimic the ebb and flow of a typical round of boxing.
Workout 2 – the conditioning pyramid
Do 5, 10, 15, 20 and then 25 reps of the following exercises in order…
Move quickly from one exercise to the next and only rest when you have to.
Workout 3 – fast feet intervals
Do ten sets of 100 skipping rope turns with 60-seconds between sets. Try to spin the rope as fast as you can and really pump your legs. Think sprint and not run or jog!
Workout 4 – bag and rope intervals
Jump rope for 60-seconds and then immediately drop your rope, put on your gloves and start thrashing the heavy bag for 60-seconds. On completion, rest for 60-seconds and repeat. Do five to eight rounds in total. Hitting the bag immediately after jumping rope will mean you start tired which will help increase your boxing-specific stamina.
Workout 5 – fitness and strength builder
Perform your normal strength training workout but rather than just rest passively between sets for 60 to 90-seconds, do some easy boxing skipping instead. This will help increase your fitness without increasing the duration of your workout and also helps inject some additional calorific expenditure into your workouts which is ideal if you are trying to make weight for a weigh-in.
Workout 6 – indoor roadwork
Bad weather may mean that doing your normal roadwork or running training is not very appealing. If bad weather keeps you indoors, do boxing skipping. Crank up the music, mix up your moves to include forward, backward, cross-overs and double under skipping and keep going for 20 to 30 minutes. Don’t stay on one spot – move forward, backward and side to side. If you trip, do ten-press-ups as penance!
Whether you are a contender or just want to train like a boxer and have no intention of stepping in the ring, boxing skipping training can help you get in and stay in great shape.