The Art of Boxing
One of the worlds oldest, and most celebrated sports, boxing, has proven to be popular among many people, for a variety of reasons. From its emergence in ancient Greece, through early 18 century England where it was considered the "gentle-mans" art of self defense (albeit a bare-knuckle form of defense). With the introduction of the Marquis of Queensbury rules (1866; scoring system that required gloves), boxing has continually been refined and perfected.
In the 21st century, professional boxing attracts major sponsorship deals and makes fighters millionaires. Amateur boxing is also growing exponentially, with those looking for a challenge attracted by the allure of the benefits to be realized. Indeed, boxing is increasing in popularity almost daily, with movies like Million Dollar Baby and massive pay-per-view events attracting millions of keen watchers.
Boxing has become a global phenomenon with tremendous cross-over appeal to the fitness industry, as well as cross training benefits for other sports wanting an upper body workout. Martial artists from Tae Kwon Do to Brazilian Jiu Jitsu also see the need for fast, explosive hand skills adding to the boxing popularity. Try a class today.
ProActive Boxing Workout 
A typical Proactive Boxing session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the boxers' workout is guaranteed to get anyone into the best shape of their lives.
To perfect the basic boxing skills while developing the stamina to survive three, three-minute rounds of sparing (actual fighting in a controlled gym-setting to prepare for the real thing), one needs to be supremely conditioned and strong enough to throw powerful punches from round one through to three.
The boxing workout improves every type of physical capacity: strength, power, coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that are emphasized include, heavy bag, speed-ball, spring-ball, wall bag, uppercut bag, and medicine-ball work, skipping, running, strength training, and various boxing glove drills and sparring.
Exercises are practised in the air (solo), with partner, performed on bags and apparatus and with a trainer. Boxing improves ones reflexes, endurance, flexibility, coordination, speed, power & cardiovascular fitness.
Typical PROACTIVE Boxing Session.
- Warm Up: Skipping
- Stretching
- Skills: Footwork & Shadow Box
- Striking technique & combinations
- Defense & evasions
- Drills: Focus Pad offense & defense
- Boxing Glove Drills
- Sparring (Note: controlled contact)
- Workout: Heavy Bags, Uppercut Bag
- Speed Ball, Floor mounted bags
- Wall bag, Floor to ceiling balls
- Strength: Push Ups, Chin Ups, dips, dumbbells
- Cool down: light skip, stretch. Enjoy endorphins!
Pro-Active Boxing Team
Train for fitness, skills, self defence aspects or competition.
Proactive members have the oppurtunity to compete in various levels of competiton from semi contact bouts (Gym Spar) to amatuer or pro level competition.
To compete in a gym spar you will need to have some sound defensive and offensive skills. The time it takes will depend on how often you train, your skills and experience in sparring classes. Speak to your boxing coach for futher information, about gym spar competitions.
Experienced Gym spar members may in consultation with your coach be able to compete in amatuer or professional Boxing. You will need to become regestered with the VABA or Combat sports board and have a medical clearance.
Proactive is a member of the Victorian Amateur Boxing Association.
