Calisthenics

The calisthenics to be stressed in boxing training are stomach work and neck work. Sit-ups
or curls are the best stomach exercises for the upper abdominals, and leg raising exercises for the
best for the lower abdominals. The best neck exercises are partner-resisted lateral and vertical
neck flexions. Push-ups are an excellent way to improve punch strength. Calisthenics should be
included in each day’s workout. Coaches are encouraged to look at Coaching Olympic Style
Boxing by the United States Olympic Training Center for skills, drills, and example workouts.
Average Day’s Workout
5 minutes of loosening up
2 rounds of shadow boxing.
2 rounds of sparring.
2 four rounds heavy bag.