|Shaking up your Heavy
Traditionally boxing training uses a 3 to 1
workout ratio- three minutes of hard, fat burning, muscle tiring
work with a one-minute rest. It simulates a real round of boxing. If
you've been using this same time frame for your interval workouts
for the past few months, it could be time to mix it up a little.
Your body has probably adapted to the physical demands of the
three-minute round and you may have it a plateau. Take your workout
and our skills to the next level by changing your interval pattern.
By changing the patter your body will be forced to
adapt, you will end up working harder and you'll improve your
fitness. As you mix up your workout intervals, you can choose to
reduce the rest between each interval or increase the duration of
the active portion. For the purposes of this exercise, keep the same
intensity you've been working out at during your standard 3/1
workouts. For example, the next time you do a heavy bag workout try
doing 5 minute rounds, with 1 minute rest. Keep pace as if it's a
regular 3-minute round.
Example: Instead of
doing 5 - three minute rounds, do 3 -five minute rounds. This change
will shake up your aerobic capacity as the rounds are longer, and
you have less rest periods. Try this for a few weeks and go back to
3 minute rounds and see how much stronger and less winded you are
after the three minutes.
Another way to shake up your endurance and
training is to work with a partner on the heavy bag. A partner will
help motivate you and cheer you on to a new level of fitness and
While one partner holds the Heavy Bag, perform 8 x 1 minute rounds
with one-minute rest periods. Punch for one minute - rest for one
minute. Alternate each round with your partner so you hold the
bag for your partner during your rest period. With these short
rounds the key is INTENSITY, maintain a fast pace throwing plenty of
punches. Use the last round for a full out heavy bag sprint to the