Boxing builds stamina, strength and speed

The weight room is like a second home for athletes. While that training time is necessary, let’s face it – it can also get a little stale.

Let us help you mix up your routine with unique and fun (but not easy) workouts that build strength, speed and power, and improve balance and flexibility. If you missed our first episode, see what TRX Suspension Training can do for you.

Our series continues with a boxing workout guided by Terry Southerland, a premier trainer at Mendez Boxing in New York City.

What it is and how it helps: Boxing teaches muscles to react quickly for an extended period. Movements rely on bodyweight to build stamina, strength, speed and power. Since the upper and lower body is simultaneously exercised, boxing is tremendously beneficial for developing coordination.

The test: Medgar Evers (Brooklyn, N.Y.) sprinter Kadecia Baird has serious speed. Not only is Baird the 100- and 200-meter New York state champ, she is also the New Balance Nationals champ for the 400 meters.

We put Baird’s advanced speed to the test with a basic boxing workout. Watch her in action, and learn about how boxing is useful for improving your athleticism.

Jump Rope
Builds conditioning; improves footwork and hand-eye coordination

Perform six sets of 30-second intervals to acclimate your body and develop skill with the rope. Rest 30-60 seconds between intervals. Once you’re comfortable increase intervals to 40, then 60 seconds.

Then try the below routine:
•    Jump fast on two feet for 30 seconds
•    Jump slow on two feet for 30 seconds

Perform for 5 minutes and gradually increase the total time to 10 minutes. As you become more comfortable, increase the interval to 1 minute hard followed by 15 seconds slow.

Shadow Boxing
Develops upper-body strength and speed; improves reaction
(Below instruction is for right handers)

•    Assume boxing stance (left foot forward, right foot back, feet hip-width apart)
•    Bend knees slightly, hold arms up with elbows tucked by sides of body
•    Bring fists to cheek level, left hand slightly in front
•    Quickly extend left arm straight in front of chin, then pull back

•    Assume boxing stance
•    Bend knees slightly, hold arms up with elbows tucked by sides of body
•    Quickly extend right arm across body, slightly turning torso while rotating inward on ball of right foot

•    Assume boxing stance
•    Bend knees slightly and hold arms up with elbows tucked by sides of body
•    Slightly rotate inward on ball of left foot while lifting left elbow to chest; rotate across left shoulder with palm facing in or down

•    Assume boxing stance
•    Bend knees slightly and hold arms up, elbows tucked by sides of body
•    Bring right fist down slightly and quickly bring fist up with palm facing body  (as if moving in a “u” shape motion)

Practice each punch at least 50 times before performing in combination.

Core routine
•    Lie on back and bring knees up to form 90-degree angle
•    Interlock hands behind head and raise body toward knees
•    Perform continuously

Perform 2 sets of 30-40 reps

•    Assume all-fours position (hands on floor shoulder-width apart, knees under hips)
•    Slide one leg back, then other leg
•    Hold position for 20-30 seconds, then lower to floor

•    Lie on back and with arms above head on floor and legs extended
•    Simultaneously lift arms and legs to form “v” shape
•    Return to start position and quickly repeat motion

Perform 3 sets of 30-40 reps

Related content:
TRX Suspension Training

Boxing builds stamina, strength and speed
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