Lesson 10 of 11 · 6 min
Stamina
After this lesson: Know how boxers build fitness, and start your own plan.
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A boxing round is three minutes of explosive work, a minute's rest, then again. Technique falls apart when you're exhausted, and that's exactly when you need it. Stamina is what lets you keep your hands up and your punches sharp in the last round.
How boxers build it
- Jump rope: rhythm, footwork and fitness in one. Start with 3 rounds of 2 minutes.
- Roadwork: easy runs build the base (20–40 minutes, 2–3 times a week); intervals (fast/slow) build the fight engine.
- Shadowboxing in rounds with the timer: the closest thing to a fight you can do alone.
- Core strength: planks and rotations help you punch hard and take body shots.
- Rest counts: sleep and easy days are when your body actually improves. Train hard, recover properly.
Light, relaxed, on the balls of the feet: this rhythm saves energy
Animation: red glove is the lead hand, blue glove is the rear hand.
Rounds for beginners
- Start with 2-minute rounds and 1 minute of rest. Move up to 3-minute rounds as you get fitter.
- Breathe out on every punch, and breathe through your nose between exchanges when you can.
- When you're tired, don't stop. Slow down, keep the technique, keep the hands up.
Build up gradually. If you have a health condition or haven't exercised in a while, check with a doctor before you start hard training.
Try it
Fight-shape rounds
- Round 1: skipping (or bouncing lightly on the spot if you have no rope).
- Round 2: shadowboxing: jab and move.
- Round 3: shadowboxing with every punch you know. Last 30 seconds as fast as you can with good technique.
3 rounds · 3 min work · 60 s rest. Clear some space and turn the sound on.
Get ready
0:10
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