Boxing Classes
Come and join in Gleason's Boxing Class.
The class takes the best aspects of workouts used by some of the world’s most
finely conditioned athletes: boxers. It combines them into a program
that is safe for the mainstream exercise devotee. In other words, with our boxing
classes, you train like a boxer in everything but full contact sparring. (However
this can be arranged if additional training is taken up outside of the class).
Gleason's boxing classes are definitely challenging. They work most of the human
body’s physiological systems. The musculoskeletal system becomes stronger through
specialized resistance exercises and boxing specific equipment drills. The cardiorespiratory
and vascular systems become more efficient through workouts that are more than 60%
anaerobic. The central nervous system is trained to respond faster and more efficiently
to punching combination drills.
Intensity is the trademark of our boxing classes. As indicated above, it is more
than 60% anaerobic. Many of the drills are made up of three minute rounds, with
one minute recovery periods. You push through your current lactate threshold and
improve it during the round, or anaerobic interval, by working at 85-90% of your
maximum heart rate. During the one minute rest period, you learn to more efficiently
recover your oxygen debt while simultaneously stretching and reviewing proper technique.
Strength gain is a natural byproduct of a boxing workout. The boxing classes focus
on improving speed, strength, explosiveness and lactate threshold management while
simultaneously keeping body fat at minimal levels.
Remaining injury free while improving total body fitness is one of the major benefits
of a boxing program. It provides a break in routine and adds variety to your overall
training program. It distributes the load of training across various body parts.
For endurance athletes who do a lot of running, this means a break from pounding
your knee and ankle joints, while still getting an intense training session.
Mental toughness comes from learning to cope with the demands of a challenging workout.
The more you work through a series of rounds that push you into your anaerobic zone,
the better you will deal with intense endurance training or other demanding exercise
routines.
Our classes usually run for 60 minutes in length. A typical session is broken down
into several carefully designed components to ensure a total body workout.
- Warm-up. A complete head to toe warm-up. Its purpose is to safely
prepare your muscles and tendons for the rest of the session.
- Conditioning. This is typically a transition from the warm-up into
some boxing specific strength and conditioning exercises. These are resistance exercises
that emphasize muscular strength and endurance, speed, tone and anaerobic conditioning.
Typically without weights.
- Technique. One to two new techniques are introduced in each session.
The objective is to build from the basics, such as fundamental punches, to more
complex combinations and defensive maneuvers.
- Hitting Drills. These are the heart of the workout. Timed rounds
are employed in a circuit training format that works everything from focus mitts
to target shields to heavy bags and more. This is highly anaerobic, involving three
minute rounds (work intervals) interspersed with one minute active recovery periods.
After a series of these rounds, you will be refreshingly exhausted, de-stressed
and invigorated.
- Cool Down. This gets your heart rate down while you stretch out
and improve your flexibility. It can also serve as a Q&A and planning session
with your instructor.
Classes are open to non-members and currently run every saturday from 1pm. If you would like a class to be held a different time or day, please let us know.