Boxing Intervals For Conditioning

Boxing Intervals For Conditioning If you're getting tired of biking or cycling on cardio day, there's always lap swimming. Or you could work in some boxing intervals suggested for a police officer Tactical Strength and Conditioning Program developed by the National Strength and Conditioning Association (NSCA).

Start out focusing on delivering short, intense bursts of power lasting just 10 seconds. You'll be hitting a bag with everything you've got, using 90% to 100% of your maximal capacity. Keep the punch combinations simple to concentrate on power. You get 2 minutes to recover from each 10-second interval.

Next you'll increase punching time to between 15 and 30 seconds putting out 80% of your maximum effort with just 45 seconds of rest between intervals. The final phase of this workout involves a half-speed effort lasting 1 to 3 minutes with 3 to 5 minutes of rest between each set. You'll focus on quick combinations and technique during this phase.

True Strength Moment: Pick a reasonable number of intervals for your first attempt at this workout, gradually adding sets as you become more comfortable with this style of training. Make sure you wear gloves to protect your skin from chafing on the canvas bag, and get some basic instruction on how to deliver a punch correctly.
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