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Training Twist: Boxing

Nyam's Boxing Regime

nyam shadow boxing

We're lucky enough to have Nyam doing work experience at our office this week. He's a big boxer and we thought that we'd ask him for his advice on some boxing related training that everyone can add to their conditioning routines. Here's his plan:

Boxing is a very demanding and physical sport that requires a lot of discipline and practice. Many people do not have the requirements to build a strong boxing foundation and in turn do not excel or progress at the sport. However the greats would never have been “great” if it weren’t for their routine and training plans.

Here’s a simple yet effective training routine I have planned out for beginners and newcomers into the sport. And for cyclists who aren’t boxing converts just yet but want to mix up their training a little! All of this can be done at home with substitute equipment if you don’t have a gym near you.


  1. Cycling to get started

Many people don’t seem to realise but the start of your training begins the second you step out of your house, not when you enter the training grounds/gym. Cycling is a great way to get the heart pumping and warmed up for the more brutal routines later on, your body is ready and prepared with a less risk to injury. I tend to cycle to my gym or to get warmed up before a workout. Why not use Beeline’s compass mode and try some different routes?


  1. Jump Rope

This is one of the very first exercises that every boxer must start with. I usually skip for 20 mins with 10 min interval rests. Skipping is a essential part of boxing that helps build stamina and endurance. Typically more experienced boxers known to last at late stages of rounds will need to take longer session.

You could try some of these workouts

  1. Bag

Find a light bag at a gym (or a stack of cushions at home) and slowly hit it directly in the middle with straight long jabs until you get into a curricular rhythm.


  1. Shadow Boxing

This is a very important concept in boxing. It improves the awareness and focus on their opponent. Find a large mirror in your gym or at home and face yourself in your boxing stance. Slowly start to spar with your reflection and acquire the knowledge of how you move and try to improve your movement and reaction.


  1. Interval Training

Interval training is a great way to build endurance and stamina for the muscles and can massively improve to discipline your body and mind. Grab a couple of cones (or jumpers) and head to a park. Set your cones up 100m apart and then run the following splits:


1 x 400m (four lengths)

30 second break

1 x 200m

30 second break

1 x 100m

30 second break

1 x 50m

2 minute break




  1. Reaction Ball


The reaction ball is a fantastic way to improve a boxers agility and reaction time. Just tie a tennis ball to a baseball cap and Bob’s your uncle!


Movement is key within this exercise and focus is essential to improve over time. start with a large soft ball to use then as you become more comfortable slowly move towards using a tennis ball.

This is only a basic training plan for beginners and allows them to be comfortably bought into the sport. It has not been put up in any particular order and the reader may choose whatever they feel comfortable.