Improve Stamina For Boxing – 4 Exercises To Conquer

Improve Stamina For Boxing – 4 Exercises To Conquer

In this article, I am going to explain how you can be more active in the ring. These techniques will help to increase endurance, power and speed more efficiently. At a glance, you will discover how to improve stamina for boxing during sparring, training or a scheduled fight.

We have 12 rounds in pro boxing and 3 rounds in amateur boxing. Forget 12 or 3 rounds, most beginners totally run out of stamina after first round. It brings tension, lowers consciousness level and increases chances of being knocked out. This ultimately results in stress which is not good for boxing. So, I am going to teach you how to eliminate that and improve stamina for boxing.

However, this is not going to be easy like there is no secret formula. Most of you already know these techniques. As a beginner, you will need to train your chest, arms, legs, neck and brain to perform these exercises. These exercises to improve stamina for boxing are mainly based on cardio from beginning to end. Not only for boxing, it helps to increase endurance for MMA, kickboxing, muay-thai, soccer, etc.

Note: Following are the notations used in this tutorial:

  • 1 – JAB
  • 2 – CROSS
  • 3 – LEAD HOOK
  • 4 – REAR HOOK

I am also assuming that you know how to perform above moves properly before moving on. Unless you cannot master these 6 punches, you are not ready for a boxing match. So go ahead and practice them first.

How to improve stamina for boxing?

Before we get started, I want to tell you that do not compare boxing with mixed martial arts. You are not trying to knock your opponent out with every single punch. The gloves are heavy and designed to provide safety to your opponents. They try to absorb and retain as much as power you hit your opponent. If every punch that you throw is a power punch, chances are high that you will get tired soon. Your opponent is going to be fast and quick. So, not every punch will land.

Throwing power punches in air makes you tired quickly. Instead, you are trying to play technically. Do not close your eyes, watch your target and try to win via decision points. Understand that you can never achieve hand power like Muhammad Ali or Mike Tyson at beginner level. So save your energy and play wisely. In MMA, the gloves are very thin and light. So there are so many chances to rock an opponent, not in boxing. Boxers have more hand power and strong chin as compared to MMA fighters.

Shadowboxing for Speed

In one set, you’re either doing shadowboxing for head movement, footwork or hand speed only. This is the best exercise to improve stamina for boxing. Focus only one technique during training and learn to throw combinations quick. Use simple 1-2 combos while training for speed.

The following are two hit quick combinations that you should master as a beginner.

  • 1 – 2
  • 2 – 1
  • 1 – 1
  • 2 – 2
  • 2 – 3
  • 1 – 3
  • 6 – 5
  • 2 – 5
  • 1 – 5
  • 6 – 3
  • 2 – 5
  • 3 – 3

Some three hit combos for beginners and expert boxers are:

  • 1 – 1 – 1
  • 1 – 1 – 2
  • 2 – 1 – 2
  • 1 – 2 – 1
  • 2 – 3 – 2
  • 1 – 2 – 3
  • 1 – 3 – 2
  • 6 – 5 – 2
  • 2 – 5 – 2
  • 1 – 5 – 2
  • 2 – 3 – 3
  • 6 – 3 – 3
  • 2 – 5 – 3
  • 3 – 3 – 2
  • 1 – 1 – 6
  • 2 – 1 – 1

You can also try the following four hit boxing combinations while training for speed to increase stamina. Try to complete these 4 hit combos in less than a second.

  • 1 – 2 – 1 – 2
  • 2 – 3 – 2 – 3
  • 1 – 2 – 3 – 2
  • 1 – 3 – 2 – 3
  • 6 – 5 – 2 – 3
  • 2 – 5 – 2 – 3
  • 1 – 1 – 2 – 3
  • 1 – 5 – 2 – 3
  • 2 – 3 – 3 – 2
  • 6 – 3 – 3 – 2
  • 2 – 5 – 2 – 2
  • 3 – 3 – 2 – 5
  • 1 – 1 – 6 – 3
  • 2 – 1 – 1 – 2
  • 2 – 1 – 1 – 2 – 3 (five hit combo)
  • 2 – 1 – 1 – 2 – 3 – 3 (six hit)

While performing shadowboxing, do not go off guard. Keep your head rolling in the right way and do not throw the same combinations. Keep changing the levels from head to body. Sometimes you should also try to hit a quick single punch like rear upper or lead hook. Finally, end the drill with five or six hit combinations.

The shadowbox should be performed for three 3 minutes rounds with 1 minutes interval between each. In every one minutes, randomly throw straight punches at fast as you can for 10 to 20 seconds depending upon your level. Always keep moving in footwork and do not rest during the rounds.


Running improve Stamina for boxing
This is the second exercise in our list but there isn’t alternative for running. It is tough and heats your body. Huge size people, especially new boxers in the heavyweight division, find running difficult but unless you train hard, you won’t be able to fight easy. If any exercise is difficult in boxing, then you need to do it.

You’re not going to stand at one place in ring and win the fight. You’ll have to move and move, which is possible by running. Think that your opponent is already running faster and longer than you. Thus, he/she has more stamina than you.

Also, let’s break it down how you should run. Make sure that you have proper gears first. You’re not running on a coal tarred road straight for an hour. You will need a ground and a track. The reason we avoid pitch road is that the grip we have on roads and actual ring is different. We need to run on environment that exactly matches with surface on the ring. Although, a ground track does not have 100% surface like the arena but it is better than the pitch road (coal tarred).

There are many side effects and consequences of running on pitch road vs a ground track, we’re not going to talk about it here. The fact of the matter is, if you really want to improve stamina for boxing then make habit of running on a track than a road.

Jogging is just a warm up exercise. Jogging lightly for one hour straight will not help to achieve anything. In running, you will have to manipulate heartbeat because there are punches coming towards you. To control heart rate, you will have to jog for a while and then sprint as fast as you can. Repeat this exercise as much as you can to control breathing.

The duration to switch between both jogging and sprints should be 10 to 15 seconds. When you are about to give up, you should keep doing it because that’s the only time when you make real progress.

Heavybag Drill

Female boxing training
Hitting heavy bag not only increases stamina but also helps to adapt in real fighting situation. You’re not trying to break the bag with one punch. It will just break your arms and fingers. You should hit the bag with less power and more speed.

Try not to swing heavybag in the air with punches. Try to keep the bag stable at one place and throw punches by circling around it. Do not stand at one place and throw a single combination. Hit the bag at the level of head, body and stomach with different combinations. Try hitting the bag with combos mentioned above. When you are punching, keep your hands up and do not go off guard.

Shark Tank

Boxing match
Shout out to Shane Fazen of Fight Tips for revealing this exercise. I didn’t know its name before but we used to train this lot during boxing sessions. Shark Tank not only improves stamina but also eliminates fear.

In this exercise, you are fighting with multiple opponents. A new fresh boxer enters every one minute. You are trying to dodge him around the ring and throw every combination you know. You won’t get a chance to rest because one guy goes and another enters immediately. Shane says do it for 10 minutes straight. That’s too much for a beginner. Do it for 4 minutes and rest for 1 minutes.

At least complete Shark Tank for 3 rounds. The concept is that if you can fight nonstop with multiple boxers, it’s going to be easy for you to handle one boxer in a real match.

Final Words:
These were the 4 exercises to improve stamina for boxing. Hope you people enjoyed reading this ideal information. Thanks for coming and be sure to leave a comment below. Also, check out other cool information here at Advanced Blog dot com. [C U]

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.