JUMP ROPE
A quality speed rope is necessary to condition the legs and develop the cardiovascular
endurance. Always jump on a padded surface. Jumping on concrete is too easy and bad
for your legs. You should complete three rounds of rope jumping.
SPEED BAG
This light bag does wonders to improve arm endurance
and hand-eye coordination. Don’t just hit the bag. Work it.
Learn the double hit movement. Hit it once with each hand.
Hit it 25 times with each hand. Alternate these routines, work
hard and the speed bag can be a valuable tool. For a variation,
remove some air (about 25%) from the bag and hit it. It will
force you to punch harder.
5
All new boxers should have their program
laid out for them so that they have
guidelines to follow and know what to do
each day they get to the gym.
— Warm-up 5 minutes
— Stretching 10 minutes
— 3 Rounds of Shadowboxing
— 3-4 Rounds of Sparring
(twice a week)
— 3 Rounds of the Heavybag
— 3 Rounds of the Double End Bag
— 3 Rounds of the Jump Rope
— 3 Rounds on the Punch Mitts
or Coach Spar Mitts
— 3 Rounds on the Speed Bag
— Abdominal Exercises and
Stretching 20 minutes
Each round should last two minutes with
up to one minute rest in between.