Air Strike Training Plan 1 (step by step)
In the first set of air strike training plans, we broke down the boxing techniques and focused on the details of the moves to achieve the purpose of training and conquering them one by one.
Training duration: 27 minutes (6 rounds in total, 4 minutes per round, 30 seconds break between groups)
Round 1: Warm-up
In the first round of air strike training, we don't need to be too nervous, the first thing to do is to relax your body as much as possible.
Start by slowly moving your head and shoulders, then join the footwork movements under your feet, then punch a few punches at random to let the blood flow and relax your muscles, then gradually accelerate to punch at full speed near the end of the round (about the last 10 seconds).
Round 2: Footwork
In this round of by-the-air hits, try to focus only on your footwork, move back and forth left and right, and then cooperate with the footwork to try to punch in various movements, calculate the distance between the "imaginary enemy", "seven in and seven out" in actual combat, and use footwork to stun your opponent.
What needs to be done in this round is to continuously accelerate the pace of movement to achieve the purpose of improving "foot work".
Round 3: Defensive
Immediately followed by the footwork is the defense. In this round you need to focus on your defense, do more blocking and dodging, move your head left and right and do more rocking, and don't forget to move your shoulders more.
The purpose of this round of air strike training is mainly to practice defensive counterattacks and fake action feints in boxing combat.
Round 4: Straight punches
This round will focus on refining straight punches. Do 50 stabs first, try to make each stroke "perfect", and keep making your movements better and better (not the other way around); then do 50 backhand straight punches, which require the same as stabbing; and finally 50 stabs + back straight punch combinations (can be continuously stabbed), each combination counts as 1.
When doing combination punches, try to speed up as much as possible, the closer the two punches are in time, the better, so that the opponent is "invincible", and ensure that the speed and strength are both, and the punch must be both right and "fierce"!
Round 5: Pendulum, Hook Punch
In this round of air strike training, only swing punches and hook punches are played. Swing back and forth, hook punch 25 times each, and then use the rest of the time to play hook and swing combination.
The action requirements are the same as before and will not be repeated.
Round 6: Combo punches
In the final round, the main combination of punches is selected for repeated training, each combination is 20 times, and the combination must have at least 2 to 3 punch combos.
The combo combos are repeated non-stop, and the intensity gradually increases until the end of time.
Golovkin's air strike training was closer to Plan 1
Air Strike Training Plan 2 (Combat Drill)
In the second set of training plans, we try our best to make the air strike training close to the actual battle, close to the speed and rhythm of the actual battle, so that your air strike training can directly serve the actual combat.
In the first round of air strikes, you need to test your "enemies" more, move, stab, move, relax, and gradually increase your speed over time. One minute before the end of the round, you should strike at full speed.
When you hit the attack in this round, you have to try to imagine the image and fighting style of your opponent in your mind, and you also have to constantly change the rhythm and style of play, and adopt the corresponding fighting style for different opponents.
Rounds 2 and 3: Simulated combat
Keep an eye on your opponent for the next two rounds, be vigilant, and stay 100% sharp and focused at all times, because in the first few rounds of real combat, your opponent will usually be physically energetic and aggressive.
Use the stinging fist to open the way, do more fake action feint or stab the abdomen, to improve the hit rate of the backhand heavy punch; as in actual combat, in the process of attack, to achieve "in and out", after each combination of punches to remember to jump out of the opponent's attack range; move the head more, with the fastest speed, the greatest strength to punch each punch.
Rounds 4 and 5: Continuous acceleration
In these two rounds, you have been able to roughly grasp the habits and style of your opponent, it is time to speed up the pace and end the opponent with all your strength, try not to throw more than 3 seconds without punching.
It doesn't matter whether you're used to defending from a high frame or retreating back, but make sure you defend well before you hit back and after you hit the combo, and don't let your opponent grab hold of your defensive gap. Remember, the premise of KO opponents is not to be KO dropped by opponents!
Round 6: Go all out
Now is the time to win the battle. In the final round, all you have to do is force yourself to keep attacking and not to stop.
Keep punching, keep moving your head, keep moving your pace, and finally get "victory"!
Come and admire Lomachenko's air strike training
Air Strike Training Plan 3 (Free Play)
The third set of training plans is freestyle (freestyle) that includes all boxing techniques, that is, 6 rounds of high-intensity free training according to the movement requirements mentioned in the first two sets of training plans, do whatever you want to do, and practice any technique you want to improve.
It should be noted here that no matter which training plan you choose, you will need a "feedback". This feedback can be a coach, a training partner, a mirror or even a video to make sure you punch in the right way and understand what moves you need to improve during your air strikes.
Mayweather dumbbells bear weight air strikes
Finally, many boxers may find air strikes too boring and often don't know what to do during air strikes. But in fact, air strike is a training project at will, even if you are a "boxing white" who can only punch straight, it will not delay your air strike training, the key to the problem is whether you want to practice or not.
In the eyes of the editor, the boxer's body is "shining" when hitting, and every boxer should enjoy the process of air strike. If you are not even happy with air strikes, then why force yourself to practice boxing?
If you think that the conventional air strike is too simple, you can also challenge the "dumbbell weight air strike" like Golovkin, Mayweather and other gods, feel the power of the heavy punch, and efficiently improve the speed and power of the punch!
The above is the entire air strike training plan, three different training plans can almost meet the different levels of boxers at all stages, the rest is the unbridled, hard training. Everything is ready, only the east wind is owed. Boxers, get up and running!
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