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Best Calisthenics Exercises for Boxers

sit ups, crunches, core stability, fitness, boxing

3 Must – Try Calisthenics Exercises for Boxing Training

In boxing training, effective trainers incorporate calisthenics into their fighters’ daily workouts, making it a habitual and routine part of their regimen. These trainers understand the importance of building and maintaining their fighters’ strength, conditioning, flexibility, mobility, and balance. Calisthenic exercises are a great way to increase your body’s overall balance, cardiovascular performance, athletic ability, power in your movements, and core strength.
Calisthenic exercises are essential and effective for all athletes, especially boxers, as fluidity and power in their movements are crucial for success in the ring. The great thing about calisthenics is that almost every variation can be done anywhere, as most movements require nothing other than body weight!

Why Calisthenics for Boxing Training?

Calisthenics enhance agility, endurance, and muscle coordination, all of which are critical for a boxer’s performance. These exercises help boxers develop explosive power, improve punch accuracy, and increase overall ring stamina.

How to Incorporate Calisthenics into Your Boxing Training Routine

Incorporate these exercises into your training routine 3-4 times a week. Start with basic variations and gradually increase the intensity as you build strength and endurance. Always focus on proper form to maximize benefits and reduce the risk of injury.

Top 3 Beneficial Calisthenics Exercises for Boxers

1. Push-ups and Push-up Variations

Push-ups are great for improving the body’s balance and posture, as well as shoulder and upper body strength. There are many variations of push-ups, suitable for both beginners and advanced athletes. Start from the traditional push-up position and work your way up to the more advanced and difficult variations.
3 Suggested Push-up Variations for Boxing Training:
– Alligator push-ups
– Explosive push-ups
– High V push-ups

2. Dips

Dips are a great way to increase punch power and speed. Depending on which variation of dips you perform, you can target various muscle groups, including the chest, triceps, biceps, forearms, abdomen, and shoulders. Dips are also essential for building wrist strength, which is especially important for a boxer’s punch power and injury prevention.
3 Suggested Dip Variations for Boxing Training:
– Traditional dips
– Negative dips
– Straight bar dips

3. Planking and Plank Variations

Planks are an excellent exercise to strengthen the core. A strong core will help protect a boxer from vicious body attacks from opponents in the ring. Core strength is essential for your body’s flexibility and stability, allowing fluidity in all athletic movements. Planking stabilizes your core, which in turn leads to increased flexibility, greater overall balance, injury prevention, and increased overall body strength.
3 Suggested Plank Variations for Boxing Training:
– Plank crunch
– Side plank rotations
– High plank toe touch

*Safety Tips*

– Always prep your body before starting your calisthenics routine. (A few minutes jumping rope, jogging or anything to get your blood flowing)
– Focus on proper form and full range of motion to avoid injuries.
– Train hard and follow a program.
Try integrating these exercises into your boxing training routine and see the difference in your performance. Have questions or tips to share? Leave a comment below!
Written By:
Thomas E. Kennedy
Boxing Coach

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