Boxing is hard to balance out to stay in shape for while being a student! During my time being a University student, I never really had the time to make it to the boxing gym I train at. At the time I had a lot of assignments I was busy with.
So, what I did to stay in shape for boxing while being in school was a lot of cardiovascular and functional exercises. Whenever it’s break time away from the books, I would use the school gym.
The equipment they had at my school had all the things I needed to stay in shape for boxing. Since I was able to stay in shape, I would like to share the types of exercises that I have done to stay conditioned.
1. Treadmill Run
When it comes to running on the treadmill, I usually like to run at least 3 to 5 miles to work my cardiovascular system. During my time in school, I found it was very important to get the miles in.
This is a way to help myself stay conditioned for boxing conditioning circuits, as well as sparring sessions.
2. Air-Dyne Bike
No matter how fit or in shape I was, the air-dyne bike is the one thing that will give me that good cardiovascular work that I need to burn the lungs out. When it comes to using the Air-dyne bike that they had at the school gym, I like to do intervals to work my lungs. I would switch up the type of intervals that I do on specific days.
So there will be days of where I would do 2 types of intervals:
- 10 X 20 seconds fast-10 seconds coast
- 10 X 30 seconds fast-20 seconds coast
After finishing using the Air-dyne for every training session at school, I can feel my legs burning. I was also breathing very heavily as well. Even though I feel exhausted, it still feels good to accomplish an exercise that’s so hard but so beneficial.
3. Battle Ropes
Battle Ropes is another good type of exercise I found to build up both my cardio and endurance. Whenever I do these, I can feel my shoulders burning and I would get tired within 30 seconds of doing this exercise.
Battle ropes can help me maintain my endurance for doing speed punches on the punching bag. Whenever it’s time to do boxing conditioning circuits, speed punches is always part of the program to condition the shoulders.
I know not all gyms have this type of machine, but the skier is another one that gives me that extra push. I found the Skier very awesome to use to work my cardiovascular system.
For the skier, I would do intervals just like how I do for the air-dyne bike. This is another way of pushing myself while working my way through exhaustion.
5. Agility Ladder
Since there was an agility ladder at school, I figured it would be good to practice the boxing footwork drills that were taught to me from boxing class. This is great for developing speed & learning to be quick on your feet.
Having the opportunity to practice them at school on the agility ladder was a good way to develop them up.
For the gym, I train at we always start by skipping to warm up for boxing class. Since it was such a common thing for me to do, I would grab a skipping rope at the school gym to use to practice. Skipping is also another exercise that works with my cardiovascular system.
However, there are other things that it has helped me with working on such as my footwork, coordination, and my overall rhythm & flow.
7. Kettlebell Training
Doing kettlebell training has helped me developed up my explosive strength within both my legs and hips. When it comes to practicing our punches for boxing, generating power comes from our:
Therefore, I found kettlebell training has helped me work those muscle groups to stay explosive.
8. Medicine Exercises
Medicine ball exercises I found was a good mix of working both my cardiovascular system and explosive strength. When it comes to practicing some drills or sparring, my cardiovascular system and use of explosive strength are constantly working until it’s time for a break.
Doing this has helped me build unbelievable amount of endurance to last longer for the training sessions. Research says that medicine ball exercises are good for developing punching power, which I felt I was able to acquire.
When it comes to staying in shape for boxing, I like to do calisthenic exercises to build strength. The calisthenic exercises that I like to do are:
- Diamond Push-Ups
- Glute Bridge
My objective is not to build muscle mass. Why? It’s because if I am building unnecessary mass, then my speed is being sacrificed. And I can get tired easily as well. Calisthenic exercises is good for strengthening my joints as well, which is good for my bone health.
Not only does it strengthen my joints, but research says it also builds stability within them. If you have stronger bone density & stability, you won’t get injured as easily.
10. Abdominal Exercises
To keep my abdominal muscles conditioned for boxing, I did a whole bunch of exercises such as:
- Leg raises
- Russian twists
I found it was important to consistently work my abdominal muscles while I was in school. The reason why is because I don’t want to get dropped by a body shot once, I get back into training lol.
11. Boxing Drills & Technique
Besides working on the conditioning side of things to stay in shape for boxing, what I also did on my own time was practice techniques my coach taught me. I practice the techniques at home instead because it’s awkward to practice at school.
I don’t want to feel like a show-off either, so practicing at home was the best option. Since I don’t have a partner, all the techniques that I worked on are all done in a shadow box form. However, doing this still helped kept my boxing technique sharp.
Another way of keeping my techniques sharp is shadowboxing. I would do a couple of rounds of it to mimic the time like how I am sparring. Shadowboxing is a good way for me to practice putting all the techniques that I know or have learned all together.
The more I did this, the more the techniques that I learn begins to feel more natural to perform.
Trying to stay in shape while being in school can be difficult, but it’s not impossible. It’s all about finding the time to take a break from the books & use the opportunity to train to stay in shape for boxing.
These 12 exercises above were all I have done to keep myself conditioned. Out of all these exercises, I would break them down & create my regime of what to train on certain days.
Breaking them down was beneficial because if I get busy with school, then I can pick & shorten my time of training when I have to. But overall, I was able to stay in shape for it while studying in college!
If you have any more questions about how to stay in shape for boxing while being in school, please feel free to leave a comment or send a message.
Hi there! I’m Austin, editor & owner of the Mixed Martial Arts Life or Lifestyle (MMAL) blog. Martial Arts have been one of my biggest passions for years & I have spent most of my life learning different types of disciplines. To find out more about my adventures & passion for martial arts, read all about it here on my blog.