Exercises that No Boxer Can Ignore

The difference between the training regimen of a boxer and someone who is trying to build muscles in the gym is immense. While they may often be doing the same exercises, the volume and the structure of their exercise plans will vary greatly since their goals are so very different. A boxer is looking to build functional strength and the size and shape of his muscles are not as important to him as they would be for someone who is trying to build a muscular body. This is why it is important to know which exercises will benefit you the most as a boxer, so that you don’t waste your time with movements that won’t get you any closer to your goals.

The Jump Rope

You might have seen it in countless boxing movies as well as in the boxing gym; jump ropes are one of the most fundamental exercises for a boxer. There are very few movements which build agility, endurance, footwork and coordination as well as jumping ropes. It is also an extremely effective cardiovascular exercise which builds excellent stamina. Once you have mastered the basics of the exercise, try harder variations like double jumps, figure eights and high knees to further your skills.

Push ups

Push ups are an all-time favourite of mine for just about any goal out there. You can do knuckle push ups, Spiderman push ups, clap push ups, decline push ups and so many others, depending on your level of control. Even the most basic push ups build significant power.

Pull Ups

A perfect way to supplement push ups is by doing pull ups. It builds massive strength and as long as you are doing both of them alternatively, you should be developing a good upper body in the process as well.

Mitts Training

We are now getting into hardcore boxing territory with the mitts training exercise. You will need a partner or preferably a trainer for this one as the other person will be holding the mitt (thus the name) and moving around, all the while trying to get you back as you try to hit the moving target. It’s safer than sparring, while at the same time, being an excellent simulation of an actual fight. Training with the mitts is also one of the best training methods for developing new techniques.


Not as popular nowadays as it was once, shadowboxing in front of a mirror is a very effective way to increase your speed and footwork. The mirror will help you keep a tab on your form and the openings in your defence while moving around your imaginary opponent. When it comes to practicing and perfecting what you have learned so far, shadowboxing is the number one exercise you can do on your own.


This is when things get serious and you have to face an actual opponent in the ring. It’s not quite a full-fledged fight yet, but you won’t really know the difference! Although it is still training, it is so much more as well. Nothing preps you better for the excitement of the actual ring than sparring sessions with a good sparring partner. If you ever plan to enter the ring in a real fight, you will have to get in quite a few sparring sessions before that. It also gives you a clear idea of where you stand in terms of skills in an actual match against another trained boxer.

A superb approach to learning new things in boxing is by following professional and amateur matches. I always look for a Paddy Power Free bet and bet on the particularly interesting fights to see if I can accurately predict some of the things using my understanding of the game. It also makes the matches a lot more exciting and personal every time. Follow the boxers, their moves and try to figure out what they did right and where they went wrong. If you see something you would like to learn to do yourself, practice and try to incorporate it as best as you can in your own style. Watching is learning and that fact holds true in boxing just as strongly as anywhere else.


Integral part of the Irish boxing community for over 13 years