It takes fighters many years to develop and hone the skills required to launch successful conbinations during fights. I have put together some tips that will enable you to work out like the champions. These punch combinations will cater for all levels of fitness and boxing experience and will help you exercise with focus and determination whilst improving your fitness levels.
The basic principle follows a 10 punch combination routine using 6 different punches:
1 - Jab
2 - Cross
3 - Left Hook
4 - Right Hook
5 - Left Hook to the body
6 - right hook to the body
The idea is to use a combination of these punches from a 1 punch to a 10 punch sequence. For simplicity the ten punches can be worked out as follows:
1 - Jab,
2 - Jab + Cross,
3 - Jab + Cross + Hook,
4 - Jab + Cross + Left Hook + Right Hook,
5 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body
6 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body
7 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab
8 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross
9 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Hook,
10 - Jab + Cross + Left Hook + Right Hook + Left Hook to the body + Right hook to the body, Jab + Cross + Left Hook + Right Hook.
Once you have worked up the scale to the 10 punch combination, you can reverse the order from 10 punches down to 1 and then back up to 10 again.
Resting for a couple of seconds between punch combinations should enable you to manage 3 sets (up to 10, down to 1 and up to 10 again) in approx 3 minutes - 1 Round.
This will equal 165 punches in total - enough for even a seasoned athlete. The fitter and more experienced you are at punching, the more variety you can add to the combinations. By counting up and down the scale and remembering combinations, you will be engaging your brain in order to focus and concentrate. This will get harder as you get tired and will burn more calories than your regular gym workout.
For the absolute beginner, you can aim for 1 set of combinations up to 10 with a rest and then repeat. This can increase to 2 sets and then 3 set per round with a 1 minute rest. Aim for 4 - 6 rounds and then finish your workout with some weight training, cardio, floor work and stretching exercises (if you have the time or the energy!)
Remember to warm up and stretch before you begin the workout - the cross trainer is good for this as it prepares the arms and legs for the activity to come.
Good luck and happy punching!
Author Bio:
Eddie Sica - Former Amateur and Professional Featherweight Boxer, personal trainer, Boxing fitness coach.
