Page 64 - Jennifer Chieng Badass Boxing Workouts

Developing muscular endurance through repetitive motion
against a resisting force helps improve defensive and

offensive efficiency. Boxing requires periodic use of muscle
relaxation to create efficient movement as well as tension to
inhibit opposing force. Managing the application of both
relaxation and tension allows the body to develop a level of
muscular endurance needed to maintain balance, increase

output, and maintain an effective guard through retraction.
Balance, output, and retraction efficiency all serve as visual
measurements of one’s overall endurance level.

During periods of relaxation, the body can utilize speed and

range of motion to create efficient movement. This is
particularly useful when throwing punches. Tension must be
applied upon impact to transfer the generated force and

prevent overextension.

There are many endurance exercises that simulate the pace
and intensity found in boxing. Endurance exercises on the
following pages can be incorporated into your training
regimen.

SHADOWBOXING WITH WEIGHTS

1. Begin shadowboxing holding a pair of 2-pound or 5-pound
weights. Focus on maintaining proper form and keeping the
trajectory of the punches as you would without the added
weight. Shadowbox for 3 minutes per round for 3 rounds.

2. Put the weights down and continue to shadowbox,
focusing on speed for the last 30 seconds of each round.
Your primary focus here is to maintain your balance,
composure, and technique by slowing the punches down

when fatigue starts to set in.