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Hello everyone! I'm a fan of practicing boxing for a while, and I would like to share with you some of my experiences in basic training, especially about leg strength and the use of weighted undershirts, I hope it will be helpful for those who are just starting or are improving their basics.
The Importance of Basic Boxing Training
Boxing may seem like an upper-body sport, but in reality, leg strength and core strength are what really hold everything together. Moving, dodging, power generation, pace control, all cannot be separated from solid lower body strength.
When I first started practicing, I only focused on boxing and hand speed, resulting in unstable pace and floating power, and then gradually realized that basic physical fitness, especially leg training, must be systematically strengthened.
Leg Training Share
- In addition to the regular deep squat, I have added more diverse movements to my daily training, such as:
- Arrow Squat (Lunges): to improve the flexibility and balance of the left and right pace.
- Bulgarian Split Squats (Bulgarian Split Squats): the ability to generate power from one leg is very helpful for rapid forward and backward movement in real combat.
- Leg Press: Strengthens the front of the thighs and glutes without adding stress to the lumbar spine.
- Romanian Deadlifts: Strengthens the back of the thighs (biceps femoris) and core stabilization, improving overall explosive power.
- Heel Lifts (Calf Raises): strengthens calf endurance and improves stride consistency and continuity.
I also introduced a weighted undershirt during the basic training phase. Using the weighted undershirt to do running, jumping rope, stride work and basic leg movements, there are several obvious feelings:
Increased endurance: jumping rope or basic movement exercises after wearing the weighted undershirt, the cardiorespiratory load is significantly improved, which helps a lot with endurance in the second half of the race.
Improve pace explosive power: after a period of training, take off the undershirt and then do the same pace movement, you can obviously feel lighter and start faster.
Strengthens body stability: especially when doing arrow squats and deep squats, the weighted undershirt engages the core muscles more and improves overall stability.
I personally recommend that first-time users of weighted undershirts start with lighter weights (e.g., 5-8 kg) and prioritize with low-impact training (e.g., walking, jogging), and slowly transition to high-intensity programs (e.g., jumping rope, agility pace training) to avoid overburdening the knee and ankle joints.