Expert: Alan Kahn - 1/26/2006

Question
Hi Alan
I have turned my garage into a mini gym with a punching bag,weights,skip rope,etc.I have helmets and gloves and they spar regularly.
It is a hit with my teenage son and friends.It keeps them off the streets anyway!
I dont know much about training,and though none of the boys want to be boxers,they are all looking to get in better shape and improve.
Are there any drills or exercises to do to improve quickness,agility,etc? Thanks.

Answer
Hi Barry,

Great idea to develop a home gym for all to workout together. Since your gym is "boxing" oriented, I would suggest some boxing related activities for fitness.

I'd start out with some general warmups (calisthenics, stretching etc.) Then if you have a group present, try some circuit training. Have each person start with an activity or exercise station: (Heavybag, skip rope, weight bench, etc)and have each do 2 or 3 minutes of activity. Then, after that "round", let them rest one minute and then let them all rotate to the next station. Do another "round" and continue until they have all gone through each station a couple of times.

Rather than explain a bunch of specific training activities, let me give you some links to related exercise activities

http://www.bodybuilding.com/fun/hale19.htm (* scroll to section on agility and quickness)

Rossboxing articles: (many good training related articles)
http://www.rossboxing.com/thegym.html

more training articles from Warrior.com
http://www.warriorforce.com/articles.html

Agility training
http://www.pponline.co.uk/encyc/agility.html

Agility Ladder
http://www.shapeupshop.com/agility/short_ladder.htm

Agility Cones
http://gcea.com/agility2.shtm

Increasing speed with a speedbag
http://www.speedbagcentral.com/ssp/focused_workouts#B
(* you can modify this to do the same "punch count" type workout with a heavybag)

You might consider some training video/DVD information.  It might be fun for you and the kids to watch them together and then try do the activities.

You can learn to Box:by Kenny Weldon
http://www.ringside.com/DETAIL.ASPX?ID=24664

if you have boxing "mitts" (target gloves)here is a video on how to use them.
http://www.ringside.com/DETAIL.ASPX?ID=24895

principles of proper sparring
http://www.ringside.com/DETAIL.ASPX?ID=24898

maybe a few books:

Boxing startup guide:
http://www.amazon.com/gp/product/1884654096/sr=1-15/qid=1138315684/ref=sr_1_15/0...

Boxing for Everyone
http://www.amazon.com/gp/product/0965773795/qid=1138315827/sr=1-1/ref=sr_1_1/002...

Boxing Manual by John Brown, Ringside Boxing.(* print off the free .pdf file from this link also)
http://www.ringside.com/DETAIL.ASPX?ID=24595

The Boxer's guide,by Ross Enamait,ms
http://www.rossboxing.com/sales.html

Boxing basics website:
http://www.how-to-box.com/boxing/boxing_basics

the basics of boxing, DVD
http://www.amazon.com/exec/obidos/tg/detail/-/B0007Q305O/sr=1-14/qid=1138315684/...

remember, for punching activities, make sure all the hands are properly wrapped.
http://www.ringside.com/WrapYourHands.aspx

Good luck and I hope this helps your efforts with the home gym.

sincerly

Alan Kahn
author, The Speed Bag Bible
http://www.putfile.com/speedbag