Admin May 17


Boxing is a combat sport. In this, you need two people for the fight. But if you are alone then you can train yourself.

There are many types of it. On the other hand, anyone can do boxing. For example, if you are a teenager, an adult, etc.

Further, if you want to participate in a national competition, you need to pass the criteria for it. Moreover, if you're going to continue with professionals then you do not need any criteria.

In this, there is one thing that is your mindset. If you play this game for fun then you move immediately. Firstly, you have a goal. Then you can have success in your life.

In this game, you have a specific weight category. And when you win your weight category, you fight with all gold medalists from all weight categories.

So these are the basic terms in boxing. But there are some important factors like stamina, diet, body strength, etc without these you can not compete in the boxing competition. If you are a beginner then you can start with a low-intensity workout.

Here you need to focus on your technique. When you go through training then you can easily train yourself at home. You do not need special equipment for it. The first thing to do is to clean your diet and build stamina.

Boxing Training Schedule


It is the most important factor in boxing. Here you need to run 5km per day. Then you can start your boxing training.

First, you can finish all the cardio training then you should start boxing. On the other hand, if you are not able to do 5km running then you can start with sprints.

And If you are not able to sprint then you can jog at high speed. These are the alternatives but after some time you need to increase intensity.

Skipping Rope:

This training is for your footwork. It helps in boxing. You need to coordinate your hands with your feet.

Moreover, it burns your fat and increases your stamina as well. skipping is a full-body exercise.

In the beginning, you can only perform basic skipping steps but after some time, you can add more different steps in your skipping like single-leg skip, fast steps, etc. Further, this exercise helps in your bout.


This is also important for your body. When you are eating junk food all the time then you can not build stamina.

So add more healthy food to your diet. For example, eggs, chicken, almonds, avocado, etc. These are high in protein and fats. And fat gives you energy.

When you are eating healthy fats then your body increases testosterone levels in your body. So your body increases muscle production.

Shadow Training:

This is the main technique for learning boxing. Firstly, you need to assume the opponent in front of you and then hit a punch.

It is called shadow training. On the other hand, if you are not able to do this then you can take a tennis ball and hang it in front of you. Then hit punch in slow motion.

Few More Steps

Punching Bag:

It is used for punching strength. When you are doing it regularly then you can feel your punch strength.

Further, In boxing, you have three minutes of three rounds. If you want to stand in three minutes of the round then you need to do 30 minutes of punching bag workout daily.

And if you do not have a punching bag then you can take an old tire of rubber. So punching is a must in your daily workout.

Clean and Snatch:

This workout helps to strengthen your shoulder muscles. Not only your shoulder, but it also gives strength to your full body.

Firstly, you need to learn technic for cleaning and snatching. if you do not know how to do it then it is hard to perform for you.

Boxing Drills:

In this, you need one partner for the drill. And you need a punching pad for it. Moreover, you have to need to learn more punching combinations.

For example, 1-2, 1-2-1, 1-2-1-2, etc. These are the punches. Like, your left punch, right punch, hook, uppercut, etc. These are the punches that are used in your drills.

On the other hand, if you do not have a partner then you can perform all these combinations in your shadow training. In the starting, you may face problems regarding combinations but after some days your body adopts all these drills. So do not quit easily.


Boxing is a sport where your legs are widely used. When you do have not strong legs then you can not hit a hard punch.

So when you hit a punch then you take all energy from your legs. Once you learn how to use your leg energy to produce a powerful punch then you can easily knock down your opponent.


If you want to avoid injury in this sport then you need to learn properly. On the other hand, if you are not serious then you may have a head injury, eye injury, shoulder injury, etc.

You can use a head guard to avoid injury. And many people do not train their neck muscles. If you can train it then you have a low effect of punch. Further, you can avoid knocking out in the match.

If you have a lower back injury then you should avoid boxing. Because when you hit a hook then you put a lot of pressure on your lower back. And when you do a clean and snatch workout then you may have to increase your back injury.

If you have a strong core then you can avoid lower back injury. In these conditions, you must rest for weeks. But it depends on your injury. If you have a serious problem then you can take a long rest for recovery.

So all the above are tips for beginners. Firstly, you need to apply all these steps. Be careful, boxing is a very dangerous sport.