Best Conditioning Techniques for Boxers

Best Conditioning Techniques for Boxers

Best Conditioning Techniques for Boxers

Read our blog to find out about the best conditioning techniques for boxers to help you get on top of your game and train your body for competitions.

Conditioning is crucial for any kind of training, but what are the best conditioning techniques for boxers? You might know everything you need to know about washing your gloves (inside and out) and keeping them smelling fresh, but what about your body?

Like every other sport, you need to work with your body to make sure it’s up to the task. Boxing isn’t easy, and it can take a toll on you. You need to be strong, but you also need to have the stamina to see those rounds through, so what are the best conditioning techniques for boxers that you should be doing?

We will cover everything you need to know below – from what conditioning actually is, and what exercises and techniques you should be spending your time on.

What Does it Mean to Condition Your Body?

What Does it Mean to Condition Your Body?

Simply put, when you condition your body, you are focusing on the areas of your body that are the most important for a particular sport.

With that being said, total body conditioning is the ultimate way to be healthy and fit, and it doesn’t focus on things like building muscle. However, when it comes to sports like boxing, you may want to do body conditioning very selectively to improve your odds in a match and improve your skills.

For boxing, you will focus your training techniques to condition parts of your body like your arms and core without forgetting about your legs. We’ll cover some of the best conditioning techniques for boxers in the sections below.

Best Conditioning Techniques for Boxers

Best Conditioning Techniques for Boxers

Unfortunately, some of the best conditioning techniques for boxers include some of the least-liked options out there – like burpees. However, it’s difficult to dispute their effectiveness, so you need to do what you need to do.

We will be going through the following best conditioning techniques for boxers:

  • Push-ups
  • Deadlifts
  • Roadwork
  • Agility ladder
  • HIIT
  • Pull-ups
  • Burpees
  • Jump rope

Ready to get into it?


Push-ups might seem like one of the most basic techniques out there, but you can’t argue with how useful they are. The more push-ups you can do, the stronger and fitter you typically are – which is perfect for boxing.

This exercise will put a lot of pressure on your arms, shoulders, and chest, which really do make them one of the top choices for boxing. Just make sure that you are doing push-ups with the right form so that you don’t hurt yourself, and so you get the most out of the exercise.


If you don’t want to hurt yourself, you need to know how to do deadlifts properly. Keep your toes pointing forwards and keep your back straight as you lift. Take it slow and ease yourself, and gradually deadlift more and more weight.

Jump in the deep end, and you can do some serious damage – and not in a good way.

The deadliest will activate your hamstrings and glutes, and really work on that lower back and core strength.


Of course, roadwork is going to help you build that all-important endurance that you will need for boxing. Whether you want to spend some time on the treadmill or move outside and retrace Rocky’s steps, you can’t forget about cardio.

Not only is running and jogging good for your body, but it’s also a workout that will help your mind. It can help you focus, and give you some time to think – plus, if you choose to take it outside, you get to enjoy some fresh air and scenery, too.

Agility Ladder

With all the focus on your upper body, the agility ladder will focus on your lower half and train you to move your legs with purpose. Your footwork needs to be impeccable, and this will help you to become more coordinated.

Not only that, but the agility ladder is a great tool to use if you want to burn calories like crazy. It can help you get leaner while helping you build the essential groundwork for agile movement.

High Intensity Interval Training (HIIT)

Build up your cardiovascular strength with HIIT, and reap the rewards of this intense conditioning technique. This technique will push you hard and set your body up to keep burning calories even after the workout is over.

HIIT has become incredibly popular over the recent years for all kinds of sports, and just as a general workout. It’s effective and is one of the ultimate strength and conditioning exercises out there.


Pull-ups are considered to be one of the toughest techniques out there because you need to be ridiculously strong to do just one, let alone several. Initially, you probably won’t be able to do any pull-ups without assistance, which is completely fine!

As you get stronger, you can say goodbye to the assist band and start doing them on your own, increasing the number you can do as time goes on.


We’ve already established that not many people like doing burpees, but they are too useful to pass up. They work your core like there’s no tomorrow and will build your stamina to obscene levels if you stick with them.

Burpees offer a full body workout and will help to keep your heart strong and condition you into the perfect boxing machine.

Jump Rope

To build your cardiovascular strength, jump rope is one of the best options out here. This exercise will be one of the most important in your repertoire, and not one that you can skip just because you don’t like it.

Although jump rope looks simple, it can be a lot of fun, and not something you will get bored of any time soon. It’ll keep you on your toes and be one of the most extreme workouts you ever do – and you won’t be able to get enough of it.

How Many Hours Should Boxers Train a Day?

How Many Hours Should Boxers Train a Day?

If you are getting ready to compete, you might want to train for up to five hours a day and incorporate all these techniques we’ve talked about. However, for daily training, anywhere between 2–3 hours is perfect.

Aim to train five days a week if you want to take your boxing seriously, but don’t overdo it. While it’s crucial to build up your skills and strength, it can be easy to push yourself too far when you’re reaching for a goal.

You need to take care of your body – because you only have one. If you hurt yourself by pushing yourself too hard, you can do damage that will slow you down. In the worst case scenario, you could come to a grinding halt.

When this happens, you will have no choice but to take time off and recover. So, instead of having to deal with recovery, aim to not let yourself get hurt in the first place. Prevention is better than cure, so take care of yourself.

Becoming a Boxing Pro With Maxx Pro Boxing

Becoming a Boxing Pro With Maxx Pro Boxing

We want you to achieve your dreams and support you in the ways we know how.

At Maxx Pro Boxing, we have a wide range of equipment that will get you to the next level, and the guides to go with them. We can help you get the right men’s and women’s boxing gloves, and even show you what to look out for when buying your set of gloves, how to choose the right sized boxing gloves, clean them, disinfect them, and more.

If you want to up your game, try implementing these best conditioning techniques for boxers, and see how your skills improve. With your determination, you can achieve anything.

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