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Boxing is well-known for its training regime, which produces some of the strongest, fittest athletes in the world.
'Boxing fitness', a recent development in personal fitness, has adapted elements of this training into a safe, enjoyable and effective workout. A non-contact discipline, it's fun and suitable for everyone. In essence, it's a great cardiovascular workout that also helps develop strength, speed, co-ordination, balance and flexibility.
In this book, two experts describe the techniques involved - a circuit that includes shadow boxing, skipping, punch bag and focus-pad work - and explain how a regime can be tailored to address each individual's fitness goals, whether it be weight loss, general toning, increased stamina or improved strength.
The unique structure of a boxing fitness session evokes the traditional boxing experience, adding an authentic touch to a modern exercise regime that's suitable for men and women, young and old.
Whether you're a cross-training athlete or simply want to enjoy a great workout, this clear and well-illustrated guide will help you reach the top of your game.
Clinton McKenzie represented the UK in the Light Welterweight division and fought 'Sugar Ray' Leonard at the 1976 Olympic Games in Montreal before turning professional. He works with schools, councils and prison - as well as with members of the public - to bring boxing fitness and its benefits into the mainstream.
Hilary Lissenden is a qualified fitness instructor who works with Clinton on developing boxing fitness training programmes for a variety of fitness levels and age groups.
Acknowledgements
Preface
Foreword
Introduction
PART ONE: THE KNOWLEDGE
1 What is boxing fitness?
PART TWO: THE PREPARATION
2 Organising your training
3 Preparing your training
4 The warm-up
PART THREE: THE TECHNIQUES
5 Stance, punches and combinations
6 Footwork
7 Defensive and evasive techniques
8 Shadow boxing
9 Skipping
10 Punch bag work
11 Focus pads
PART FOUR: DIET AND HEALTH
12 Nutrition and hydration
13 Preventing injuries
14 Health matters
PART FIVE: TRAINING PROGRAMMES
PART SIX: TRAINING AROUND YOUR BOXING
15 Core training
16 Resistance training
17 Running
Appendix: Taking it further
Resources
Glossary
Index
