Improving your boxing skills

Beginner 4 weeks 3x/week
article rating 4.9/5 92

This exercise programme will help you improve your striking speed and perform your moves at a higher pace and energy level. This is not to be confused with working on improving your reflexes, which we won't be addressing in this programme.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

We recommend using a speaker or bluetooth headphones to make it easier to follow the session.

You need to have Decathlon Coach application to launch this program !

Week 1 - Speed and body weight work

Don't forget your warm-up and cool-down periods, as these prepare your body for the demands of the workout and help it recover.

  • 01. Strikes and lower body strength (35 min)
  • 02. Strikes and upper body strength (35 min)
  • 03. Upper and lower body (35 min)

Week 2 - Increase your speed

This week we'll up our cardio to the next level. I recommend remaining active during the 30 seconds of recovery to keep your heart rate up.

  • 04. Kick/punch strike power/speed (40 min)
  • 05. Punching/kicking combo moves (40 min)
  • 06. Slow vs fast (40 min)

Week 3 - Iso + power/speed workout

To boost your explosiveness, we will mix exercises from week 1 and week 2 in order to improve your striking speed.

  • 07. Lower body speed/power (38 min)
  • 08. Boxing + Weight Training (38 min)
  • 09. Boxing + Weight Training (38 min)

Week 4 - Speed work with additional weights

This week you will need a pair of dumbbells (or 2 full small water bottles), and a boxing resistance band, in addition to your skipping rope.

  • 10. Upper body (45 min)
  • 11. Upper and lower body (45 min)
  • 12. Upper and lower body (45 min)

Coach advice

"As you do these heavy/light exercises, you will gradually be able to strike with more speed. But as you do, don't forget to keep up your technique and precision. You'll need small dumbbells or weighted wrist bracelets, a boxing resistance band, a weighted skipping rope (optional), and discipline to get through the full programme! Make sure to always immediately return to a guard stance. Your strike points (fists, shins, knees) should remain in contact with the bag for as short a time as possible."
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