NECK

NECK
This is the most under-worked area on a boxer’s body and must be strengthened to protect a boxer’s head from rotating
in a violent nature when hit with a good shot. Exercising the neck is of extreme importance. Do the following exercises
religiously.
1. The Wrap Around Neck Strengthener is convenient and very effective. This weighted training device is used
by laying flat on the floor. Begin on your back and bend your head forward until your chin touches your chest.
Slowly return your head to its starting position. Next, roll over to your side and lift your head to touch your ear.
Do this on both sides and then lay face down. Lift your head until it is vertical to the floor, then return it to a
horizontal position. Each exercise should be performed in a controlled, deliberate fashion with 15-20 repetitions
per side.
2. The Ringside Neck Strengthener incorporates cables to utilize resistance training which has proven to be
extremely effective. This unique cable-system can be attached to a door knob, a ring post or any hook.
The exercises it employs are the same as the Wrap Around Neck Strengthener only they’re done from a
standing position.
An instruction guide is included with each of these neck-strengthening devices when ordered from Ringside.
ADDITIONAL TRAINING
As previously stated, to become proficient, a boxer needs to train more than three days a week.Running is an excellent
means of conditioning for boxing, if done properly. Keep in mind that you are training for amateur boxing, not crosscountry
running or marathon racing. Roadwork should be done as follows:
1. Warm-up by stretching out. 2. Jog a mile or so to warm-up.
3. Now comes the workout—Sprint for the same amount of time you will be boxing.
• Junior Division Age 10-11 1 Minute • Intermediate Division Age 12-13 1 ½ Minutes
• Senior Division Age 14-15 2 Minutes • Novice Division Age 16-20 2 Minutes
• Open Division Age 21 or over, 2 Minutes
Novice Champ
Then rest for one minute and repeat this process three times. When you start to get in shape, you should be covering
more ground during your sprint. Bring a stopwatch or watch with a second hand to time yourself.
After you have completed your intense sprint program, it is a good idea to finish up with a jog of any length you desire,
but remember that your real amateur boxing workout is the sprint routine. Again, the key is training your body for quick,
explosive, intensive action.
For a more comprehensive running program, USA Boxing has produced a book called “Coaching Olympic-Style
Boxing”. This details, among other aspects of training, an intense interval running program. “Coaching Olympic-Style
Boxing” is available from Ringside and should be a part of every coach and boxer’s library.