Recently, people are increasingly choosing home workouts. This article will focus on the correct setting of boxing training at home.
We immediately want to declare that in no case do we urge anyone to train independently, and mastering a sport such as boxing is best under the guidance of an experienced coach. This is especially true for beginners who will learn the basics in the boxing gym much faster.
However, for those of you who already have boxing skills and want to improve them outside the gym, this article will be very useful, since it will discuss the issues of equipping the home gym for boxing and martial arts, as well as the basics of the training process. So, let’s begin:
What do you need for boxing at home?
Here is the list of equipment and accessories you will need:
1. Of course, sportswear – boxing shorts, shirts and special boxing training shoes.
2. Boxing bandages. Keep your weapon (I mean your hand) protected. When working on shells, sparring always bandages your wrists! For beginners, boxing bandages, both from elastane and classic, from cotton, are suitable. It all depends on your personal preferences.
3. Bag gloves. They are different from training boxing gloves and are specially designed to protect your hands when working on heavy bags and at the same time to help you “deliver” the blow with a fully formed (closed) fist.
4. Punching bag. You can choose any bag that suits you according to various parameters. For more details, read our detailed instructions.
5. Mirror. Yes, mirror. It is ideal for such a basic and important exercise as shadow boxing. Also, with its help, you can practice air strikes and dives / slopes, monitoring the correct movement. Some coaches advise to hit in their reflection as in the opponent, aiming, for example, in the chin.
This list is suitable for individual boxing training. However, if you manage to find a training partner, let it be a relative or a friend (this will significantly expand the possibilities for training), then additional equipment will be required:
- 1. Focus gloves. Your partner will hold them, and you inflict single strikes and combinations in movement.
- 2. Boxing headguard. 80% of boxing success is training and light sparring. So a reliable boxing head guard will protect your head and face from unnecessary injuries.
- 3. Mouthpiece (mouth guard). It will protect the teeth from strong blows of the opponent.
- 4. 2 pairs of training boxing gloves. You can read our article about the right choice of gloves for boxing.
- 5. Optional equipment – medical ball, speed bag, boxing timer, jump rope.
And now, let’s talk about 5 steps that will easily help you learn boxing at home.
Step One: Create Your Training Space
For boxing at home, you need a free area of about 3 * 3 meters for hanging a boxing bag. If the conditions do not allow the bag to be suspended, a water-filling dummy will suit you.
Step Two: Exercise regularly at the same time without missing workouts
This helps to quickly develop the necessary skills. For example, do exercises on movement 2-3 times a week. Learn the theory first – from a book, boxing tutorial, or video tutorials. Then go on to practice. Once mastered technique, it needs regular but short training.
Step Three: Work on your rhythm, speed, timing, and percussion technique
To do this, exercise on a heavy bag at least 2-3 times a week – this will help build skills with time. Work in rounds, for 2-3 minutes, with a total training duration of 10-15 rounds. Before working on the bag, carefully consider your combinations, do not hit it just anyhow. This will help you grow in boxing.
Step Four: Sparring Partner is REQUIRED!
From time to time, you just need to spar, and it will be better if the level of the partner is higher than yours. It is much better if it is an experienced, confident boxer who will not allow any injuries. For greater security, it is better to invite a third person as an observer of the time and progress of the sparring.
Step Five: Cardio training is also important
Include cardiovascular strengthening exercises in your weekly plan. Despite the fact that you will not be directly involved in training the blows, these loads will allow you to train more effectively in the future. At the same time, there are great exercises that are close to the load you need – like shadow boxing, jumping rope, running, etc. Remember, the battle is not won in the ring, it is won in the training!