They say that boxing is dead and MMA is holding the smoking gun pointed towards it. While the “sweet science of pugilism” has certainly seen better days and it’s cage fighting brother sport has made major strides in the last decade, boxing is far from gone and certainly not forgotten. And it has had a boost in popularity due to a new organization, BKB, in which the fighters have to be in top shape due to the size – or lack thereof – of the fighting arena.
BKB isn’t the typical boxing event. Instead of the usual roped ring, there is a 17-foot diameter circular area called “The Pit,” which is sunken in the ground a few inches. The fighters have nowhere to retreat to and have to go toe-to-toe with their opponent, with either five or seven 2-minute rounds of action. Here is where the excitement starts and requires even more quickness, power and conditioning than traditional boxing or mixed martial arts.
The next BKB card will be live from Mandalay Bay Event Center in Las Vegas on Saturday April 4th at 10PM EST. It’s also available on most major PPV providers. They guys are in training as we speak. Maybe you should consider the same type of training.
It goes without saying that to get into fighting shape, you need to fight. So if you want to step into the pit, then you should have more than a few rounds under your belt, as well as sparring, shadow boxing, as well as speed and heavy bag pounding. But besides all of these, regular weight training and cardio needs to be included, as well.
Many gyms have a boxing area or room where there is a bell timer present that can be set to ring with a three minute on/one minute off interval to mimic a boxing round and in between time. (You can probably set it for two minutes if you want to go by BKB rules.)
So if you want to get your ass into fighting shape, here are the top-10 exercises that you need to do:
DOUBLE END DODGING BAG (five, three-minute rounds)
This is a great way to work on your offense and defense simultaneously. Your hand and head speed will be improved – as well as hand-eye coordination – and this drill will also teach you how to fight in close quarters, which is exactly what the BKB is all about.
HEAVY BAG (three, three-minute rounds)
Bang away at this big bastard and take out all of your frustrations. Imagine that the bag is your boss or wife and mix in jabs, combinations and even haymakers on it. Even punching at a moderate pace will make you keep thinking to yourself, “When is that fuckin’ bell going to ring?” This is a workout in itself and will help with punching power and bracing your body when your fist makes contact with a solid object.
SPEEDBAG (three sets of two minutes each)
The ultimate hand-eye coordination exercise, this may take some time to get down but will flow with steady practice. Your punching speed will vastly improve with a steady dose of speedbag work.
SPARRING (three, three-minute rounds)
The closest thing to an actual match is by sparring and you can work on all of your skills while doing so. Make sure to wear protective headgear and neither side should let up on the other.
DUMBBELL SHADOW BOXING (three sets of one minute each, super set without the weights for two minutes)
Grab a pair of light dumbbells – five pounds or less – and shadow box with them for a solid minute. Sounds easy? Try it, asshole and get back to us. Then once you do that, drop the weights and shadow box for two minutes the conventional way. Your arms will feel like rubber when you complete this circuit.
RUNNING (include H.I.I.T. for a total of 15-to-20 minutes)
Building up your endurance is key when it comes to combat sports and you can begin with a one-minute run and then 15 seconds of an all-out sprint. Keep this progression going for 15 minutes and then up it to 20 when you are ready.
FLAT BENCH PRESSES (3 sets, 10-to-12 reps each)
Explosive lifts are an important aspect for boxing and you should implement this style with your every day flat bench press. Bring the bar down at a normal pace and then explode up to complete the rep. You may have to work with a slightly lighter weight than you are accustomed to and that is not the most important thing here, so don’t lose any sleep over it. The motion will help you with jabbing and the power needed behind them for added effectiveness, as well as push off skills to avoid a clench.
STANDING OVERHEAD BARBELL MILITARY PRESSES (3 sets, 10-to-12 reps each)
Do these once again with the explosive lift in mind and the overhead motion will help you with power from a different angle. And choosing to do the presses standing as opposed to the seated variety will also work on your balancing, something that is frequently overlooked when it comes to training for boxing.
SQUATS (3 sets, 10 reps each)
There is no physical activity where squatting shouldn’t come into play and boxing is no exception. You need to build up your lower body just as much as your upper and no movement can do it as well as squats. Strength, power and balance will also be improved and mastering a ground-based exercise has a huge upside.
HANGING LEG RAISES (4 sets, 10-to-12 reps each)
Abdominal and core development will be your best defense against body blows and having a lean and muscular midsection is a must in the ring. This exercise will work your entire abdominal wall, with added emphasis on the lower abs, as well as improving your grip strength.
The next BKB event will take place LIVE from Mandalay Bay Event Center in Las Vegas on Saturday April 4th at 10PM EST. Check your PPV provider for more details or visit BKB.tv to learn more.