Are you thinking about learning boxing? Do you have the stamina for boxing? Boxing is a kind of sport that needs a lot of practice and endurance. You can’t just go and start boxing. You have to prepare yourself for this sort of sport. For that, you should know the answer to the question: How to increase stamina for boxing? The coming section of this article has all your answers.
Boxing is not only an excellent way to handle your anger and frustration but also great for exercise and workouts. Your stamina and power make you win over a strong opponent.
Learning techniques and various drills are not the first steps of boxing. Building boxing endurance is the primary and crucial step of boxing. If you want to be a solid boxer or just want to stay in shape, you need to work on your patience and endurance.
If you’re a beginner in boxing and don’t know how to build stamina for boxing. Then this article is for you. Keep on reading and get to know some effective methods that can help you gain enough strength.
How to Increase Stamina for Boxing?
Cardio exercises are great for stamina building as undoubtedly cardio workouts increase blood circulation throughout the body. Also, it can enhance lung power which consequently helps in building endurance.
But what are those exercises? For cardio, you should consider the following activities such as hill-climbing, cycling, swimming, and high-intensity interval training(HIIT).
What is HIIT?
You must be wondering. HIIT is training or workout that doesn’t need a lot of time. Doing hard workouts for a short duration and then having some short period of active rest after the workout is the whole idea. This concept is designed to elevate the body’s endurance and push the body to work harder. So, cardio exercise, especially HIIT, is great for achieving boxing stamina.
One of the most advantageous boxing endurance workouts is running. Running works amazingly for boxers to boost their stamina. Constant running has a positive impact on boxers’ overall health. Mostly, boxers run for constant 30-40 minutes followed by rest for some time.
For running, you should look for an open place such as a park or any other outdoor area where the air is clear and freshening.
Running not only builds enough stamina but is also considered great for leg endurance and increasing lung capacity.
Heavy Bag Training:
There’s no doubt that boxing and heavy bags go parallel. If you are a boxer, you must have been working with heavy punching bags. Workout with a heavy bag is considered effective and famous for boxing endurance training.
If you are a regular at the gym, you should go and train yourself in heavy bags. But if you are as lazy as we are, you should definitely have a solid punching heavy bag at your home. Do you have a sturdy heavy bag? No? No worries. Here are some incredible and sturdy heavy bags that you should check out.
But the question is, how to increase stamina for boxing with heavy bags? Here is the first workout for endurance. First, start hitting the bag with a variety of intensities and speeds. Keep punching for at least 8 minutes. After that, take a rest for a short duration, one minute would be good. Then, start hitting again.
Here’s another boxing endurance workout regarding heavy bags. This workout involves fast impact hitting at the end of the training session. All you have to do is non-stop fast-hitting during the last 30 seconds of the workout.
Heavy bag training will help you build upper body strength and power. Also, you can gain good flexibility and arm muscles.
Jumping rope is something we all have heard about since childhood. It is a kind of activity that increases your heart pumping and oxygen intake. Besides, an amazing way to maintain your body balance and coordination.
Jumping rope is a bit challenging yet fun too. You have to look at your footwork and be relaxed at the same time. Nevertheless, it’s one of the most effective boxing endurance workouts.
Jumping rope, also known as skipping rope, helps you be in shape as well. Not only skipping rope but also double-unders are suitable for boxers looking for increasing stamina.
Speed Bag Punching:
There’s no way you haven’t heard about speed bag punching. A lot of beginners, as well as expert boxers, do consider speed bags for boxing endurance training. You can work on your arm muscles with the help of speed bag workouts. Also, speed bag hitting works effectively for upper body power and flexibility.
You don’t have to hit fast, just go with the flow with the speed bag. You need to slow but continue hitting.
Do you want an effective activity than heavy bag and speed bag training? We have that too for you. That my friend is mitt drills. This activity is a little more challenging than the above-mentioned training. However, it’s a more realistic and effective one.
For this boxing endurance training, you can have a partner with you who will be holding punching mitts. You need to move your body more like in a real fight. Your partner can throw counter punches which help you get more into the game.
To boost your boxing stamina, you can even do a combination of different punches and drills while working on your vulnerable points.
In a nutshell, mitt drills can be exhausting and tiring but a very significant and realistic way to work on your boxing endurance.
You need a partner for this boxing endurance activity. Your partner will be wearing focus gloves to give you a target to throw a punch at. This activity will help you gain enough flexibility and develop better footwork. In addition to that, you can achieve focus and eye coordination as well.
Another very effective workout for building stamina is boxing with small weights. Small weights in your hands during boxing will help you gain arm stamina and build body muscles. Not only that but you will be able to work on your speed and accuracy.
Besides, weights in your arms will make your arm stronger and increase endurance capacity.
A Good Diet:
How can a boxer ignore his diet? No boxer does that to himself. You simply can’t ignore your consumption while working on your boxing stamina and endurance. You have to stick to a balanced diet to be a competitive boxer. We are about to mention some food that will help you build strength.
- A food that has a good amount of protein and calcium such as yogurt.
- Additionally, banana is a food that has carbohydrates and proved to be an amazing pre-meal before any workout.
- Moreover, for a fresh day’s start, breakfast with oatmeal can be effective as it has a lot of fibers that can help with endurance building.
- You can also consult your nutritionist to get an amazing diet plan.
Mental relaxation is as important as physical activities. You can’t be a successful boxer when you’re not paying attention to your mind. If you’re mentally not strong enough, all your boxing endurance workouts will go in vain. Body and mental stamina work together.
With the help of a straight mind, you will be able to knock your opponent down in no minutes. Mental stamina will help you control your aggression in the ring, panic attacks, and focus during a real fight as well.
How to relax your mind?
The following tips will help you keep your mind relaxed and full of stamina.
- Warm baths have a freshening impact on the mind and body as well.
- Listen to your favorite singer often. This will soothe your brain cells and develop calmness.
- Be optimistic and have a positive approach to life.
- Don’t be overconfident and feel superior
You can’t be a boxer if you don’t have enough endurance and power to throw hard punches and knock your opponent out. To make yourself a successful boxer, you need to do hard training at least three to four times a week.
You need to be dedicated to training and hard-working to get to the expert level. Our above-mentioned techniques will make a lot of difference in your body endurance.
Now you know the answer to how to increase stamina for boxing? You can change your boxing game by building boxing stamina in your body.
We hope our little effort helped you with your technique and stamina.
Chris Bent is a professional MMA Trainer who has expertise in both Martial Arts and Karate and he loves to teach Men, Women and Kids.