Boxing Resistance Band Training

Written by maksim khasin
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Boxing Resistance Band Training
Boxing training increases stamina and muscle density. (face a face image by B-Decencière from

Boxing requires endurance and strength. A typical boxer spends countless hours in the gym to prepare himself for the physical stress his body will experience during a fight. A boxing training regimen aims to increase speed and muscle stamina, but lifting weights will achieve opposite results. Weightlifting causes muscles to grow and become bulky. This slows the fighter and decreases range of movement. Thus, boxers opt for resistance band training. Resistance bands lengthen muscles, while simultaneously increasing muscle strength and speed.

History of Boxing

Boxing originated in ancient Greece and Rome. Fighters fought bare-knuckled without any referees or rules. Fighters were allowed to grab, gouge and choke. The fight would end when one opponent was killed. The first set of rules, known as Broughton's Rules, were created in 1743 by Jack Broughton after an extremely violent match. However, modern boxing was born in 1866 when the Marquess of Queensberry created the modern set of rules, which created a three-minute round and required the use of gloves.


Resistance bands improve a fighter's endurance and force his body to become accustomed to specific movements. Boxing relies on quick and repetitive attacks. Successful boxers must be able to throw many combinations of punches throughout the match. Resistance bands allow a boxer to repeat specific movements many times, thereby creating muscle memory and increasing speed. Use the resistance bands to train all muscle groups. Although the weight seems light, the many repetitions will tone your muscles and remove any unwanted muscle mass. For instance, use the bands to perform bicep curls, tricep extensions and squats.


Boxers need to throw powerful punches to knock out opponents. Speed alone will not enable a boxer to win matches. Resistance bands will develop the necessary muscles to throw powerful punches. Specifically, they are used to train the obliques, shoulders and triceps. These muscle groups work together to create a forceful punch. Boxers attach a resistance band to a door and face away from it. Holding the other end of the band, the boxer throws punches. By repeating this movement, the boxer is tightening and strengthening the vital muscle groups for powerful punching.


Boxers rarely lift weights. Weightlifting tears muscles. As the muscles heal and repair themselves, they grow. For a boxer, big muscles slow movement and prevent quick bursts of punches. Most boxers have a lean, rather than a bulky, body. All muscles are comprised of slow-twitch and fast-twitch groups. Slow-twitch muscles are trained when lifting heavy weights. Fast-twitch muscles control quick, rather than powerful, movements and are trained with low weights and constant repetitions. Resistance band training allows boxers to train these fast-twitch muscles for speed and agility.

Diet and Recovery

A proper diet is vital to any resistance band training routine. Muscles inevitably fatigue when overworked. Boxers need to eat at least six meals per day to replenish their muscles and allow them to repair quickly. The meals should be high in complex carbohydrates and proteins, and low in fat. Fat slows the transfer of proteins to the cells, causing the muscles to heal slower. A proper diet should be complemented by ample rest. Whenever a boxer feels fatigued, he should rest a few days to allow his body to recover. Otherwise, he risks suffering an injury or regressing in his training.

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