The laboratory
How to structure your boxing session
To progress, motivation must sooner or later materialise in sweat with structured, regular sports training for greater efficiency.
As a fan of boxing, kick boxing or Thai boxing, you've managed to overcome your fears. You're happy to put on the gloves at your club or with a private coach, but you don't know what to do. you don't know how organise your own training and development sessions. On your own or with friends. We offer effective, tailor-made training. This basic balance can of course be adjusted to suit the time you have available, your current level of fitness and the areas you would particularly like to improve.
The 8 fundamentals of a good boxing session
Warming up
Unsurprisingly, Thai boxing and kick boxing are no exception to the laws governing the world of sport in general: contact sports wouldn't be such if they didn't involve the whole body, which logically implies a serious warm-up. A successful warm-up starts gently.
If you have time, go for a gentle 15-minute jog. If you're indoors, opt for a general warm-up of 6 to 15 minutes, before moving on to the main part of the warm-up... This involves preparing all the joints in the body, from top (neck) to bottom (ankles) or vice versa, and also increasing the temperature to prepare the body for what's to come. Joints and muscles are the main parts of the body we use.
After a good warm-up, you should be warm and sweaty, but not tired..
Revising your technique
Training starts with theory, This marks a short break after the efforts of the warm-up.
Boxers learn to condition themselves and concentrate. He revises and reproduces the techniques while keeping in mind the possibility of dissect its movements.
The slightest wrong move must be corrected, and the learner must not move on to the next exercise without having fully assimilated the previous one.
The duration of this stage varies, depending on the exercises and the number of punches the boxer knows (a beginner will know far fewer than an expert), the athlete's concentration and the quality of the movements.
Practise with different accessories (bag, paos, bear paws...)
We go from slow to fast, from empty space to a very real target. The principle is to make typing fluid and natural, With a fast rhythm adapted to your breathing and boxing timing.
It's also the opportunity to add a little more intensity to your workouts to get closer to real intensities., which is excellent for synchronisation and endurance. Under-gloves or bandages are recommended to protect the boxer's limbs.
- Work on your balance and coordination.
- Work on your combinations and foot-fist connections.
- Work on your speed and power.
- Work on your stamina and precision.
The different protocols offered by the Atelier will enable you to vary your sessions so as to be confronted with different possible situations. Stay focused and adopt a realistic attitude by imagining yourself facing a real challenger!
Strengthening muscles
A complement to your sessions: for gain strength, You'll need to dedicate some time to weight training. Combined training sessions will be offered by the Atelier.
The whole body needs to be strengthened, both the upper and lower limbs.
Depending on where you train, such as a sports hall, you may have access to professional weight training equipment.
If not, don't forget to bring along the equipment suggested here to help you work out. Bodyweight will also be useful, thanks to push-ups, sheathing and abdominal exercises.
Perfect your footwork and movement
You're going to focus on your legs for moving, so neglected and yet so important.
The boxer must be solid in the upper body and a capri in the legs, with unprecedented fluidity and dexterity.
Test your endurance, but above all your stamina, using different methods such as split mode to give your lungs and heart a real workout.
Toning and explosiveness with cardio
You'll need to work on your cardiovascular fitness! The Atelier will of course be there to support you.
Boxers need to be toned and lively: the rope, for example, improves plyometrics and stamina, as well as being able to maintain a healthy regularity of movement.
But there are many ways to work on your cardio, and the Atelier offers you several types of session to do just that. It's up to you to use these exercises to make yourself more effective.
Sparring or bag work
If you're on your own, the choice will be limited: bag work will be within your reach.
The important thing is to visualise an imaginary opponent with maximum concentration and perform a variety of shot combinations. Your footwork should show how lively you are.
The best thing is to be able to rely on a partner to help them enjoy sparring This is one-on-one opposition, with the principle of managing intensity to avoid injury. This part allows you to get as close as possible to real-life combat conditions.
During this match, we will have to pay attention to our attacking system, while observing your partner's attitudes and movements. Sparring can be themed or free, as you wish!
Free sparring means box against an opponent, You'll have to put on your boxing gloves and helmet, as well as your mouthguard and, if necessary, your shin guards if you're in a fist-fighting discipline.
Ideally, you want to be able to count on a different partner so as not to get bored and to take on a variety of boxing styles. It's a better way to learn!
If you're on your own and don't have anyone to punch, replace this stage with theoretical observation: watch boxing matches to pick up some new secret tricks while keeping a critical eye on any moves you make.
Calming down and stretching
All sports training, whatever the discipline, must begin with a warm-up and end with a cool-down.
Stretching encourages recovery and helps them to benefit from the exercise they have done.
It will also help you avoid aching joints and transform physical fatigue into a kind of well-being that sportsmen and women know how to appreciate.
Abdominals can also be done at the end of training for those who wish. These can be done before or instead of stretching.
And finally.., your sleep the following night will be all the better for it: what more could you ask for?.
