Used Home Gym Equipment

how can i get to high level of fitness for a boxing match and get faster hand speed and reflexes?

effective training methods for boxing

Better hand speed and reflexes are done through training. Remember though, a proper boxer doesn't incorporate weights or weight-based routines, but rather natural exercises such as pushups and situps (and even then, the only floor work absolutely mandatory is situps). A properly trained boxer will also spar as much as possible, as sparring prepares you like nothing else can. One of the most important things that are neglected by many is shadowboxing. Shadowboxing is how big, heavyweight guys like Floyd Patterson and Mike Tyson got their hands and combinations thrown quick as hell. Without the resistance of a bag or the impact of hitting an opponent to stop your punches and combination flurries, it's shadowboxing with your combinations that puts you on the road to being as fast as you can be. How many boxers or fighters do you know who approach shadowboxing as a serious workout? None who want to be taken seriously.

Here's my personal schedule I made (but never got around to doing) for myself based off of the routines of other professionals, as well as talking on the phone with Kevin Rooney from time to time. My advice is to take it and switch things around, lower or increase repetitions to your preference and mess around with it in order to make it work for you.

Monday-Friday

Morning (6:00 AM):
Stretch - 5 minutes
Jog 3-5 miles.
Eat breakfast.
Go back to bed.

Noon (12:00 PM):
Stretch - 5 minutes
Shadowboxing - 10 minutes
Sparring - 10 rounds
Slip Bag - 10 minutes
Speed Bag 10 minutes

Afternoon (6:00 PM):
Stretch - 5 minutes
Punch mitts and Body Protector - 10 minutes
Heavy Bag - 10 minutes
Floor work (in circuits of 5):
- 100 Sit-ups (20)
- 100 Crunches (20)
- 100 Oblique sit-ups (20)
- 100 Push-ups (20)
- 100 Dips (20)
Neck Work - 10 minutes
Jump Rope - 10 minutes
Medicine Ball to Stomach and Ribs - 5 minutes

Night: (9:00 PM):
Stretch - 5 minutes
Bike Ride - 30 minutes

Most importantly, eat right.

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