by Juan Carlos Santana, MEd, C.S.C.S.

Combative arts have a primal lure that everyone feels but few understand.  Among the several forms of combative training—from Boxaerobics to Tae-bo—that have enjoyed acceptance within the fitness and conditioning field, one of  the most popular forms has been boxing training. It’s easy to learn, inexpensive to participate in and its interest crosses all social and gender lines.  Trainers find that incorporating some boxing training into their client’s workouts adds diversity to their training, enhances performance and improves client retention.

A key benefit from boxing training is the smooth coordination of multiple muscle systems for the expression of power.  There is a distinct sound, and feel, when you hit a punching bag with correct form.  As in hitting a baseball, your hand and a bag have a “sweet spot,” and when you hit it right-you know it!

Boxing training addresses the five most important components of optimum performance.  I have developed the ™BRAAD system, as a method of recognizing and organizing these performance variables.

1. Balance
2. Reaction
3. Agility
4. Acceleration
5. Deceleration

Boxing training reinforces balance by using the fundamental athletic stance.  From this stance,
it transfers power through the entire kinetic chain-from the ground up!

All sports, as life in general, are a series of reactions.  The faster and more accurate a reaction becomes, the better the chance for success in the event that follows.  Boxing training provides excellent reaction training, not only hand-eye coordination but also total body reaction capability.

Agility aligns force production in an intended direction with neuromuscular efficiency.  Boxing training develops agility in any direction through ground-based, tri-planar motion.

Acceleration is achieved through force production, which results in the breaking of inertia or an increase in momentum.  Boxing training develops multi-planar movement acceleration, with emphasis on the transverse plane.   

Deceleration, the eccentric force used to decrease momentum, is the most energy intensive and least trained performance component, making it a common cause of both athletic and non-athletic injuries. 

The speed and transitional work inherent
to boxing training emphasizes the deceleration component. 

Proper progression is the key to safety and success.  Beginning on a heavy bag without first learning excellent form is an easy way to sprain a wrist.  A pair of focus mitts and training gloves are all you need to get started.  Fast but light contact will develop the eccentric component of deceleration.  Focus on correct execution, then speed, and power will come automatically.

Start with the jab and the right, the basic “1-2” combination.  Various combinations  of  these two punches can keep you busy for weeks.  Teach stationary first, then add mobility.  Use these basic skills in a continuous 5-minute warm-up, as 30-60 seconds of all-out speed work as a metabolic interval in your circuit training, or just use it to teach total body coordination and increase power output.  Not to mention, a little skill in self-defense never hurt anyone.  

As you progress, other skills and equipment can be added to keep you interested.  Offensive and defensive moves can be combined in “real-life” situations.  Ropes, bands, medicine balls and various bags can be added to increase energy requirements or emphasize any performance component. 

In a nutshell, boxing training enhances the five performance components of the BRAAD method through an integrated system of training.  And it does all of this in a fun and captivating way.  Try incorporating some boxing training in your client’s program and see their confidence and movement capabilities grow before your very eyes.

Purchase "Boxing Training for Improved Performance" Video 
By Juan Carlos Santana

Juan Carlos Santana,  MEd, C.S.C.S., offers innovative approaches  to “Core” training.  He often participates in Perform Better training programs.