Boxing Conditioning Ultimate Guide | Workouts to Increase Stamina and Endurance
In this video we're going to dive into a boxing conditioning workout and exercises that you can do to increase and improve your boxing stamina and boxing endurance. This will include boxing strength training for stamina, heavy bag drills for endurance, and much more.
Book:
You can find "The Art of the Sweet Science" here: www.amazon.com/dp/B095Z2NNDT
Here is a breakdown of the video:
0:00 - News/Intro
2:09 - Road Work/Jump Rope
4:27 - Sprints
5:34 - Stamina Heavy Bag Drills
5:58 - Mauler Drill
7:16 - Mayweather Drill
8:31 - Changing Strength Training
12:15 - Shoulder Conditioning
13:38 - Sparring/Competing
15:26 - Mental Stamina
17:19 - Bonus tip (Important)
18:00 - Speech (SUPER IMPORTANT)
Road work
Run 3-5 miles daily
Jump rope for 20 minutes a day (straight)
Add sprints at the end of workout
Strength Training
EMOM
Pushups - 5 sets
Pullups - 5 sets
Squats - 5 sets
Abs/leg raises - 5 sets
Dips - 5 sets
Neck - 5 sets
Shoulder - sets
2-3 times daily
Heavy Bag Drills
Implement these two drills into your workout
3 second drill: • Heavy Bag Drill for Be...
Mayweather drill: • Mayweather Heavy Bag W...
Shadowboxing
Do this drill for shoulder conditioning: • 5 Minute Shadow Boxing...
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Running is not about running. Its a mental game. Can you get up at 4am and run 3 miles? Can you go an extra mile? Can you run in the snow? Rain? Sleet? Can you push past mental handicaps and grind? Ty for highlighting this.
100%
Yep.
no but i sure as hell will try💪💪💪
Rain, heatwaves, blizzards, I've run in all of them.
Im glad to see someone bring that up. I followed Tyson's advice on running. And my terrain where I run is difficult :)
When you run at least 20 miles a week. Your shins , knees, thighs, stop hurting. breathing gets better, core gets stronger. need i say more?
Something I have incorporated is every minute on the minute hill sprints. You sprint round the hill and then you get what’s left as a break before doing again with one minute in between sets. I usually do 4x3sprints, works explosiveness and endurance.
That’s and excellent idea Sonny. Love it!
could have done all that cardio as fight training and youd have better stamina and technique . running makes you better at running thats all
@@myname-mz3lo okay Dorito couch potatoe if you say so
@@bpswank429dude said “dorito couch potato” im dead 😂😂
@@davidalexander3093 5 months ago . Stalker vibes
Great video man! Very informative and great examples! 🔥🔥🔥
Really informative and well presented video!
Great stuff man. Thanks for the awesome video! Nice editing too
Bro, your videos are really helpful, buying that book of yours right now 👍
Great information and presentation. Most athletes know exactly what you're talking about. It doesn't matter if you are muscular and can punch with power, if you don't have cardiovascular endurance. When your legs are shaking and your chest is burning, it becomes a test of will.
I am glad I found this channel. Always looking to learn and gain knowledge about bettering myself. Subbed, and going to grab that book. Thanks for these videos.
This is great 👍 thanks man I'm glade to see this
Very informative and helpful 👍
what a great video. thanks for making this
Excellent video Thank you!!
Great video, thanks man
Great vid man ! 👍👍
You deserve more subs and views with these quality content.
Brilliant video, thanks so much
Great video. Big ups
This is pure gold
Coach I hope to see more videos soon these are awesome
One of the best training videos on KZhead. And I mean that.
This video is great. I was intersection in boxing even though I can’t afford the money for a boxing gym at least there’s people like him who are out there sharing information to be better boxer. Thanks for the video 🔥🥊
Awesome video bro!
Good video. Quality advice and these are the simple proven things that really work. No fancy bullshit, just hard work. People who have actually fought know that these are the things that matter. Keep it up!!
Just what i needed
Great info. God bless you.
Your book helped me win lots of fights and train harder than anyone i know thank you
I just found your channel and it’s information. Thank you. 🥊
Thank you for sharing your knowledge bro I appreciate it
i sure appreciate your knowledge. Mental endurance has gotta be the secret to everything. i want my body to drop before my mind bro
This was very informative
Very helpful video! Thanks champ. Boxing is not easy.
Really high quality content. When I become the world champ and I will give a shout out to your channel.
Wow man this is the best video for traning not only conditioning
Solid advice
Well done. Great tips laying out the ground work for boxing..
thank you brother respect
Thank you so much man for this awesome information really appreciate it
My pleasure brother! Glad you found it helpful.
Underrated channel
Great content!! Really learned a lot!
Thank you! Glad you found it valuable.
Thanks. EMOM is an interesting concept. Will try it out.
So much truth Thanks, coach
Thanks a lot i needed this
Wow, learned a lot, this really the ULTIMATE GUIDE! More of these videos, keep up the good work!
THANK YOU FOR THE CONTENT
Its my pleasure. Thank you for watching!
I've seen a preview of the book. Can't wait to get my copy!
Appreciate the support Emile! Once you had a read through please do leave a review if you can!
This video is GOLD , very informative
Thank you! Glad you found value in it.
Meditation, breathing, determination, and focus is what keeps me well conditioned for stamina. Weather I'm in shape or out. Cause the soul purpose of it all or fundamentals is what will lead us in the right direction no matter what.
I just ordered the book it’ll arrive in 8 days can’t wait to read it keep it up g 💪🥊
Appreciate the support brother! Hope you enjoy it. Let me know how you like it.
Great vid !
Thank you!
Awesome book I almost finished
this video is gold!🙏 I'm on it bro, I'm on it😅👊
im loving this info. subd!
this video is very precious for every boxer!
Glad you think it’s valuable!
Salute and much appreciated! Please stress and share your knowledge on breathing correctly throughout ones resting, training and fighting. I myself don't hear much about this technique. I believe it is very crucial, i stress this often to my 15 yr.old son as he is in boxing. As of now his strength and conditioning consists of 30 min of roadwork, 3 pump 100 navy seal burpees followed by 5 pull-ups with a 10 step in place jog in between sets.
I like the music with the video, you should keep doing it. I appreciate the content and keep up the good work
Thank you! And for sure will do!
The knowledge you shared with us is very helpful thanks man...
Thank you! Glad you find it helpful.
@@BrawlBrosBoxing excellent video man! Lots of great life lessons in here as well. You need to keep putting out content!
Thanks
very strange that this man got so few likes, this is a very good video thanks man
I appreciate that!
This is good.
Thank You!!! This video gave me more than enough great training exercises in one go!!! You’re the man!! Straight Quality Content !! Subscribed
I appreciate that!
Could you do a video breaking down the second wind? Like how it actually works and how to take advantage of it in a healthy way?
Super valuable info! Thank you for sharing 😊 PS: was so sad to see you haven’t made a video in 2 years! Come back! KZhead needs you!
This video is great. Thanks for putting it together. God bleed you🙏🔥🙏
LUV U BRO JUST SUB . ITS FUNNY I CHANGE MY ROUTINE , WAY BEFORE I SAW THIS VIDEO , AND THIS VIDEO SHOWED I WAS DOING THE RIGHT THING. THANKS FOR GIVING ME MORE ADVICE.
These are the best training tips I've ever heard. If you ever do a sample of these workouts, it'd be great to see the countdown clock on screen.
Thanks Emile, definitely will be doing a full work out soon.
@@BrawlBrosBoxing Cool!
Coach. Brawl you are a God sent I ve been on that my set with having so many fights I've been in so much of these situations That my mind is conditioned not to check out I am a trainer I've been trying to do it with my fighter's to mental &physical exhaustion but they say I train them to hard how can I slowly bring them to that mental &physical mind set whether they are tired even ready to check out mentally &physically that is my main goal with my guy's even me been and older trainer
This video deserves much more views. Not just for boxers, but all people can use the tips from this video to improve their fitness
Exactly, I wanted to do boxing but since I don’t got the money to afford the boxing gym I starting finding channels to learn and be better. My parents says is expansive so I decided to learn it through channels I’m grateful for these type of videos
@@gab3.angel.zam06 how old are you?
@@copeenthuisiast5453 16, don’t got work yet or my driver license. Only got a permit.
@@gab3.angel.zam06 bro i encourage to go for a trial at least and to talk to the trainer. He could offer you a discount maybe. Most fighting gyms ive seen were very welcoming
Great video , you got a new subscriber! Would you recommend I do burpees as well to build up cardio?
Wish I had this kind of advice years ago. Appreciate the detailed explanation behind the why.
too bad its bro science and running doesnt improve fight endurance as much as sparring does
@@myname-mz3lo running + sparring is better than sparring alone, especially if you're fighting pro.
@@WhyTheyLyin there are cardio excercise that are closer to martual arts than running... And sparring + those excercises wins... Thats what champions like gabriel varga says but i guess you know better
@@myname-mz3lo I don't see how any of that means you shouldn't also run. But yes I'm definitely going with what my boxing coach and other boxing coaches have said since it works.
@@WhyTheyLyin because the time spent on running should be spent on other things... When you a'd your opponent both train 16h a day running is wastung precious time. Youve never had a fight have you? Time is precious
Thanks for these tips man. My muscular endurance and stamina is good, but my CV is not too good. I will try these out. Thanks for the tips.
My pleasure man! And thats the tough one, once those lungs go everything goes. Let me know how they work!
@@BrawlBrosBoxing I will!
Meditation is crucial!!
For sure!
Thanks for sharing. Sounds great. Do you have any conditioning advice for masters division amateurs? " the older amateur boxers"
Very great video , especially for beginners like me and for those who don't have stamina / condition . Thanks a lot champ !
Hi, there video is totally 100💥💥💥💪💪 on point. I have been a coach and trainer for now nearly 15 + years. I train my guys exactly what you have mentioned on the video. I always bang on about road work. The road work is the fundamental bread and butter of boxing stamina and endurance workout. 💥💥💪💪. I am trying my best to pass on my knowledge of boxing training. Thanks my brother from another country. UK. ASHRAF
Cheers brother! Love it!
@@BrawlBrosBoxing 💪
Another good tip is smile when fighting. Also has a psychological impact on your opponent. It says nothing can hurt this guy.
Bru "If you're still alive at the end of that" cracked me up
Please make a video on boxing routine.
Hey coach iam 1 of the coaches that like to teach my guy's by sparring and letting them see what's good or bad they do sometimes I turn it on a notch I was a stand I UT fighter in nyc my style is an aggressive cuban style iam also a student till I die thank you for your videos I would use too learn to run snow rain hot weather windy cold I would get zoned out turn my headphones on I also
Running with Sprinting and Hill Running, Cycling,. Swimming and HIIT trainings. I am doing that so I can last endurance sports.
Excellent video, currently training for a fight in may, Have you got any recommendations to increase hand speed
Rocky Marciano's conditioning is what i think is necessary to do. He would run miles and miles on and hit the heavy bag which weights around 200kg for hours without any rest. Sometimes all you need in boxing is a few punches and if you have stamina and endurance for days like Rocky you'll have no problem.
I'm an amateur, my cardio conditioning is 2x interval sessions and a long easy run once a week.
Dang it I hate running, but you are right.
Looking forward to your book. Any pics or graphics to show samples of exercise, etc.? Why not a preview of this great book? How can I get an autographed version?
It’s live now! No it’s just text for now. Thinking of adding illustrations to version two and creating a playlist to accompany the book here. Preview is a great idea! Order the book and then I’ll send you a second copy autographed. Just contact me on IG so we can facilitate.
Can u make a video on a workout example to do in the gym outside of boxing session like S+C basically
Excellent video! What’s your name and record ? I want to follow
Hello, how long doing jumping rope every day for better stamina specific to boxing? thx, keep the good job
Can you make a video about the rountine to train the stamina ?
For sure. Basically organizing these into one workout?
I really enyojed this video,but there is just one thing that I think you overlooked,and that is shoulder muscles; When talking about EMOM you just said to do some shoulder exercise instead of actually going deeper into that and giving tips on shoulder training,I think shoulder muscles are really important in boxing,that's one of the reasons why your shoulders get heavy,so I train them pretty hard That shadowboxing workout is good,but I think there should be more to it (I know push ups activate front shoulder muscles but I don't think it's enough for you to get strong shoulders) Other than that, amazing video,keep it up,I'm waiting for the next one to drop, whatever it is :D
Great feedback! Here is what I'll say on shoulders: Dips, pull-ups and pushups, in combination with the shadowboxing and may weather drill in this video will do a ton for your shoulders. But while that help, targeting is still good. What I didn't mention (only showed a clip of) is that I do alternating shoulder raises with a kettlebell, each set to failure for up tp 5 sets. Thanks for pointing that out! Leaving this comment for anyone else who may have that question.
@@BrawlBrosBoxing Thanks for your answer!
Hey man, I look forward to getting your book in the mail. Always down to ready more knowledge and what to do. Hopefully you see this, but I am 300 lbs, (225-230ish lean body mass). I want to do roadwork but I get shin splints, even when running mid-foot strike and doing what I call the "old man jog" with short strides. My body weight is a massive inhibiter of my endurance journey and I definitely struggle with stamina in sparring (2 or 3 rounds of 2 min / 1m rest). Just hoping for a couple tips or trips. I do skip rope, but my skip rope endurance is also terrible, very mentally challenging due to calve burn. Thanks!
Try doing step ladders on the balls of your feet and walking (faster and faster over time) long distances. And he kind of nails sprints in this video, if you can sprint it will work miracles on your overall run
Focus nutrition first my man and incorporate walking at a moderate/quick pace. You gotta drop that weight before you can start anything high impact
Drop your weight first untim you're comfortable with more high impact endurance exercises such as jogging/running. Try IF(intermittent fasting) and cut out grains from your diet.
start walking a mile or two, get some dumbbells light ones at first, walk one mile or two, work your way up to holding 30 in each hand, okay after that hopefully those shin splints, now after you get that done for a few months, now get you a running parachute walk at first now try to do 2 to 3 miles with some sprints 2-3 50 yards at first, work your way up to 6-8 sets of 50 yards, after that now go to a football field start on sprints 100 yards all the way across the field at first walk back, when you get back run that 100 yards again. Then after you get use to those walk backs and sprints, then do the jog back in-between sets, do that 2x times at first, work your way up to 5 to 10 sets. When you get to that point then start running around the football field at a jog first slowly build up your speed running around the field, Now tell me how your shins feel! Do they feel better? Can't feel pain anymore can you, Get sleep, eat healthy, eat your greens, stay fit. Oh Move your head before and after you punch. Do that for a few months or more how every you feel, if you want to up your standing game, do three to six months of BJJ! Your top game will become a lot easier! :) Ur welcome! Peace!
Just keep going man, it’s about baby steps. Before you run just do a lot of squats and lunges so your legs can have more endurance because running is harder than a lot of people think. Consistency is key man so keep going and to make it easier you can get an accountability partner. Keep up the great work man
do you have a layout of these trainings? I have a workout/training layout but idk if i’m incorporating all of them enough.
Is it okay to compete at 32? I just want to get one amateur fight in. Im training right now to get in shape. I boxed and sparred for 4 years as a teenager but had to get job bc I had to provide
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Great vid
Instead of running 6 days a week I run 3 miles four times a week and the other two days I swim for six three minute rounds thirty to sixty seconds rest periods
Where can I get your book?
what do you think i need to do for conditioning im a ameatur fighter and I dont know what to do
Work as a plumber 3 yrs ago I completely broke my back I've tried to run but .my lower back locks up I even try to do hill sprints it works but if I don't stretch Ithe next day I can't really walk I love the pool swim for about an hr but it's cold now I jump alot of rope iam sorry for this long back round after 3 rds sparring iam so gassed out I know when to explode and pull back I use alot of foot work what else can you tell me to bring up my statima to the next level iam 46 yrs old but love the science of boxing open to any suggestions on increasing my statima would like to go 8 to 10 rds with my guy's I feel I limit my teaching also it helps get sharp ìve have over 135 fights local regional national and a few international fights please help me I want my guy's to get the best training also I train myself too ill take a little from other coaches like you and does that I think could work for my fighter's and ad to there tool belt
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