In my last article about boxing training, I discussed how the pros go about daily training in the boxing gym and the duration of their workouts. Every time I’ve observed an elite fighter during training camp, they’ve always started with the same exercise, shadowboxing.
Shadowboxing is the simplest boxing workout you can do. It doesn’t cost any money and you don’t need a specialized workout facility. You can do it anywhere.
Most boxers start their training sessions with shadowboxing because it serves as a good warm up activity. They usually shadowbox for 2-3 rounds before moving on to another exercise, and they usually pick up the intensity from round to round.
I would recommend that the average Joe do the same thing as the pros in this instance. If you are a true beginner, then you just might want to do 4 rounds of shadowboxing before you expand your gym routine or add in other exercises depending on your level of physical fitness. If this is all you can handle, don’t be embarrassed. You have to start somewhere.
Shadowboxing is especially beneficial for beginners. It forces you to move your arms and throw punches. You don’t have to swing for the fences on every punch, but just throw calm easy punches at the start. You can pick up intensity and force after round 1. Shadowboxing gets you used to throwing a succession of punches. Don’t be surprised if you feel arm weary at first. It takes a certain level of muscular endurance to keep your hands up for a full round.
In a low intensity round of shadowboxing you can throw 120 punches or more. When you pick up the intensity you will throw well over 180 punches. You will only get gassed if you put 100 percent of your power into your punches. Start with about 30 percent power and build up.
Depending on your intensity level, your heart rate can range anywhere between 115-150 beats per minute. Shadowboxing can provide you with a solid fat burn, or even a cardio workout. There’s a reason all the pros do it. Try it and see for yourself.
(Check in with me tomorrow at 7PM for my official Cotto vs. Alvarez fight prediction and betting guide.)