Boxing physical preparation

Discussion in 'Boxing' started by liero, Sep 23, 2016.

  1. liero

    liero Valued Member

    Hi MAP.

    For a few months I've had a break from Taekwondo, my primary martial art, on medical advice due to a hip injury. I've decided I would still like to do a striking art, but one that does not involve any kicking.

    I can't start formal training for about a month, and I'm wondering what recommendations people had for me to incorporate into my strength/conditioning sessions to get equipped for boxing.

    The main areas I'm interested in are developing strength to protect the wrist/shoulder/elbows and any prehab/mobility work that might reduce my chances of injury once I get punching.

    I have a skipping rope which I have dusted off, and I'm planning on reading through my copies of "infinite intensity" and "never gymless" which I picked up from rosstraining several years ago. But as I am moving back into training from injuries I'm looking for some more basic progression exercises and have been a bit stumped with my search.
    Last edited: Sep 23, 2016
  2. Van Zandt

    Van Zandt Mr. High Kick

    What was your hip injury?
  3. cloudz

    cloudz Valued Member

    For boxing guidance I turn to Fran Sands "my boxing coach". He has programs for conditioning and technique. Very good and worth checking out. As always try to work round go easy where injuries are concerned. I have had a dicky shoulder for a few weeks and it's getting a bit annoying lol!
  4. liero

    liero Valued Member

    Thanks cloudz I will have a look through his stuff! I've visited one local boxing gym in my area and they don't run classes. The gym is open for anyone to train. Regarding training they said it's "more one on one" which I took to mean that coaches prep fighters for fights. If I'm going to train somewhere like that I imagine that online training plans are going to be the go until the coaches there think I am ready/able/worth training for a fight. This is a very different style of instruction to the TMA's I'm used to.

    We briefly discussed this in my old training log. I have a pincer type femoroacetabular impingement (FAI) with a labral tear. Which had been causing me grief for years when I was doing a lot of TKD. I was advised that the labrum would likely heal but requires a substantial period of rest. I started doing physiotherapy, remedial massage, a lot of mobility work, and even acupuncture, to loosen the supporting muscles. In short, it's been great. I didn't realise how much pain I was living in, with an injury and sitting in a chair all day at work. I spoke to an orthopedic surgeon about a hip arthroscopy to address the impingement, but he recommended against it. My movement has improved since doing the more conservative treatment with regularity, but I did a tkd session about a month ago, and had a tough time walking around the next day. The range of motion would be good if I was a freestyle swimmer, but for TKD every kick makes the hip grind against itself :(
  5. Ero-Sennin

    Ero-Sennin Highly Skilled Peeper Supporter

    Boxing still involves a lot of hip movement with punches, defensive maneuvers, and footwork. Not sure if it will cause issues with what you're dealing with, but it's important to consider and keep in mind, as well as pay attention to when you start training. It might end up dictating your fighting style.

    If there were two things somebody could have told me prior to starting boxing in the past that would make my transition to it a lot easier, it would be to skip rope and work on shoulder endurance. The rope skipping transitions into the footwork immensely, and your shoulders being tired is probably the number one reason your punches get weak and you end up getting hit in the dome.

    For rope skipping I would recommend small skips (feet only coming up maybe an inch, just like when you're moving in the ring) and alternating feet. Long rope skipping sessions are mind numbingly boring, but absolutely necessary and simulate the cardio for sparing pretty well. I would work up to being able to do 3 minute rounds at a moderate pace, then start making sure you implement at least 30 minutes of rope skipping per session. I found that doing 6x5minute rounds with :30 seconds of rest to be ideal, and sometimes I would just do three 10 minute rounds. Learn how to do tricks, it makes it a lot less boring : P.

    For punching, I wouldn't recommend shadow boxing because if you're new you don't know the footwork or how to do the basic punches. Regular shoulder exercises using body weight or weights will probably be best for preparation. Lots of pushups, arm circles for extended periods of time, shoulder press, lateral/front/rear raises, etc..

    To expand on potential hip use and problems, there's a footwork drill you can do that involves the hips/torso a lot you can use to gauge how it feels for you. Basically you stand in your fight stance and jump up high enough to turn your body 180 degrees. You just do that over and over again, generally for a round limit in a routine. It's an exaggerated form of footwork/body movement in boxing, and about as stressful as the hip transitioning will get.
  6. aikiMac

    aikiMac aikido + boxing = very good Moderator Supporter

    Ya, I started boxing a year ago thinking it was all hands. I was wrong. It's as much legs as it is hands.
    Exercise thoughts:
    1) squats, split lunges, jumping on and off a platform -- for leg strength
    2) jump rope
    3) swimming for cardio and all-around strength -- instead of jogging. It's so much more gentle yet so tiring at the same time
    4) pull-ups, bicep curls -- arm strength to keep those gloves up
  7. Van Zandt

    Van Zandt Mr. High Kick

    I remember you saying as such, but couldn't recall where you originally wrote it. I think I gave you an example of banded distractions to release the impingement. Did it help at all?

    My only concern regarding your plans for boxing would be the potential to aggravate any lingering inflammation in the affected hip joint, such as from the repetetive stress of jumping rope for example. I'd suggest continue being ultra conservative in your approach - i.e. don't jump rope on anything harder than inch-thick tatami while wearing suitably padded athletic shoes (or forego it altogether in favour of a stationary bicycle), and so on.
  8. Ero-Sennin

    Ero-Sennin Highly Skilled Peeper Supporter

    Jump rope on anything harder than inch thick tatami wearing padded athletic shoes.

    You're Satan.

    And if Liero does that his calves are going to be the biggest muscles on his body xD.

    That footwork speed would be righteous when you get on the canvass ring with boxing shoes that have a 1/4" sole : P
  9. Van Zandt

    Van Zandt Mr. High Kick

    Chicks do love a huge calf.

  10. Boxing24

    Boxing24 Banned Banned

    Chicks do love an immense calf.:jester:
  11. Docholiday

    Docholiday Valued Member

    I wonder if it's more of a private lesson format. When I started at my boxing gym I couldn't make the evening classes due to my work schedule. The gym was open all day but the only way to get instruction was to schedule a private session with the coach. He would give you a pointer here and there on occasion but to get detailed instruction you needed a private session or go to the evening class (which I realize isn't a option for you). My suggestion is to ask about a one on one lesson to get you started.
  12. Dave Sing

    Dave Sing New Member

    I do a lot of cardio exercises like jumping ropes, shadow boxing and hitting the heavy bag. I only do minor strength conditioning because I'm afraid that it would affect my weight and speed.
  13. LandonS

    LandonS Member

    Infinite intensity for the win.

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