Walking around Delhi the latest buzz is where can I learn how to box and how can I start training in mixed martial arts (MMA). The follow up is usually how does a boxing workout look like and how does it differ from a typical gym session. The same goes without saying to other cities as well, like Gurgaon, Noida and even Mumbai.
In this article we try to answer the latter.
Most formal classes at boxing gyms or health clubs are 60 minutes in length. A typical session is broken down into several carefully designed components to ensure a total body workout.
- Warm-up – A complete head to toe warm-up. Its purpose is to safely prepare your muscles and tendons for the rest of the session. Approximately 5 to 10 minutes.
- Conditioning – This is typically a transition from the warm-up into some boxing specific strength and conditioning exercises. These are resistance exercises that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning. Typically without weights. Approximately 10 minutes.
- Technique – One to two new techniques are introduced in each session. The objective is to build from the basics, such as fundamental punches, to more complex combinations and defensive maneuvers. Approximately 5 minutes.
- Hitting Drills – These are the heart of the workout. Timed rounds are employed in a circuit training format that works everything from focus mitts to target shields to heavy bags and more. This is highly anaerobic, involving two or three minute rounds (work intervals) interspersed with one minute active recovery periods. After a series of these rounds, you will be refreshingly exhausted, de-stressed and invigorated. Approximately 35 minutes.
- Cool Down – This gets your heart rate down while you stretch out and improve your flexibility. It can also serve as a Q&A and planning session with your instructor. Approximately 5 minutes.
In addition to formal classes, complementary strength, plyometric and medicine ball training are commonly utilized to improve overall conditioning as part of a Fitness Boxing program. Strength training employs resistance exercises involving weights that improve overall strength with a particular focus on speed strength, or the ability to activate fast-twitch muscle fibers for explosive punching power. Plyometric and medicine ball training consist of a series of exercises designed to enhance starting speed, acceleration and power.