The Shadow Boxing Blog
Welcome to the blog where you can learn about updates to our iOS app, get insights into the world of boxing or discover new boxing workouts!
Boxing Fundamentals
How to Keep Your Boxing Training Going All Summer
Heat, holidays, and a wrecked schedule make summer the season people quit. Here is how to keep boxing through it, with a boxing app that trains anywhere.
What Makes a Good Boxing Gym and How to Spot One
A good boxing gym comes down to coaching, atmosphere, how it handles sparring, and whether it fits your goals. Here is what to look for before you commit.
How to Train Boxing When It's Too Hot Outside
When the heat makes training miserable, keep your boxing going: move indoors, train at the cool edges of the day, and go easy when needed.
Boxing Mobile Apps
Why We Want to Build the Best Android Boxing App
The Shadow Boxing App launched on Android with gaps. A few months later, stats, custom sounds, every workout and every program are there.
Our Stance on AI: The Boxing Workouts Stay Human
AI helps us write code faster, but every workout, video, and program in the Shadow Boxing App is designed, filmed, and tested by real coaches and boxers.
Two Years and 1,800 Rounds With the Shadow Boxing App
Clinton has trained with the Shadow Boxing App for two years and passed 1,800 rounds. His review captures why we build the app the way we do.
Boxing Videos
Watch the App Call Out Punch Numbers for Reaction Speed
See the callout workout from the Shadow Boxing App in action: it calls out numbers for punches so you react and throw. Try the boxing workout app free.
See Body Hooks in Action: A Quick Heavy Bag Drill
Watch a short clip of body hook work from the Shadow Boxing App and learn why digging to the body pays off. Try the boxing workout app free.
Relaxed Shadow Boxing in the Ring, Caught on Video
A short video of a nice, relaxed shadow boxing session in a boxing ring, guided by the Shadow Boxing App calling out the combos.
New Features in the Shadow Boxing App
How to Dial In the Intensity of Your Boxing Workout
Light recovery day or all-out effort? How to adjust intensity in the Shadow Boxing App with custom workouts, Quick Start and pre-made sessions.
Audio, Text, and Video: How a Boxing App Calls Out Combos
Why the Shadow Boxing App combines a coach's voice, on-screen text and tutorial videos, and when each one matters most while you train.
Android Update: Goals, Streaks, and Training Reminders
The Android app now has weekly training goals, streaks tied to your schedule, a progress view with stats, and training reminders.
Heavy Bag for Boxing
Starting Heavy Bag Training With the App
Beginner tips for heavy bag work: keep the power down, mix speed and impact, move your feet. Plus how the app guides bag sessions.
Using the Shadow Boxing App With a Punching Bag
The app works on the bag too. Every shadow boxing exercise transfers, plus there are bag-specific exercises and an 8-day structured program built for heavy bag training.
The Fastest Way to Start a Punching Bag Workout
The quick start feature in the Shadow Boxing App generates a full bag workout from a few questions. Toggle the heavy bag option and you are ready to punch.
Learn Boxing with an App
Can You Really Learn Boxing With an App?
Yes, you can learn real boxing from an app with structured programs, technique videos, and on-screen coaching. Here is how to get the most out of it.
Boxing With Your Hands Down: Good Idea or Bad Idea?
Dropping your hands is the flashy style of Roy Jones Jr. and the Cuban school. When it helps, when it gets you hit, and why it is worth trying.
The Philly Shell: Why It Looks Easy and Is Not
The Philly Shell is the bladed, lead-shoulder-high stance made famous by Mayweather. Why it works, why it fails, and who should learn it.
Best Boxing Gear
How to Choose the Right Jump Rope for Boxing
How to pick a jump rope for boxing: sizing the rope to your height, which types work best for boxers, and which features you can skip.
Best Shoes for Shadow Boxing
The best shoes for shadow boxing: lightweight, non-slip and supportive options like the Adidas Box Hog, Nike Free RN and Reebok Nano.
Best Punching Bag For Boxing at Home
Discover the best punching bags for boxers of all levels. From Everlast to Outslayer, find the perfect fit for your training needs and space with our top picks.
Jump Rope For Boxing
Going on Holiday? The Jump Rope Is the Only Boxing Gear Worth Packing
A jump rope weighs a few ounces, fits in any bag, and keeps your boxing conditioning alive on holiday. Here is how to use it, with help from a boxing app.
Lay the Rope Down: Jump Rope Footwork Drills for Boxing
Lay the rope on the floor and it becomes a footwork tool: a line to step over and punch, a circle to move around. Here is how the app uses it.
Jump Rope vs Running: The Smarter Cardio for Boxing
Running builds a base, but jump rope trains the footwork, timing and conditioning that carry into boxing. How to swap runs for rope work.