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
Shadow Boxing Outside
The weather is good. Train outside. Here is how to pick a spot for shadow boxing and how to do it without making strangers nervous.
Shadow Boxing vs HIIT: What Each One Trains and How to Combine Them
Shadow boxing and HIIT get pitched as rival workouts, but one is a skill and the other is a way to structure effort. Here is what each trains, where they overlap, and how to use both.
Burpees for Boxing: Why They Work and How to Do Them Right
Burpees build the explosiveness and conditioning that boxing demands. Here is why they belong in your training, how to do one properly, and how the app works them into its strength and cardio sessions.
Boxing Mobile Apps
Two Years and 1,800 Rounds: The Kind of Boxing App We Set Out to Build
Clinton has trained with the Shadow Boxing App for over two years and passed 1,800 rounds. His review captures why we build it the way we do: consistency, customization, and training for health.
The Shadow Boxing App Is Now on Android
After years of being iOS-only, the Shadow Boxing App is available on Google Play. Programs, workouts, technique catalogue, jump rope, heavy bag, HIIT, community videos, all there from day one.
Best Boxing App I've Tried: A User's Review and Why It Captures What We Built
A user sent us a review summing up what the Shadow Boxing App is meant to do. Here is the full quote, plus why short technique videos and real workouts have been the plan from day one.
New Features in the Shadow Boxing App
Android Update: Goals, Streaks, and Reminders to Keep You Training
The Android version of the Shadow Boxing App now has weekly training goals, streaks tied to your schedule, a progress view with stats, and reminders for the days you said you'd train.
Sweating the Small Stuff in the App Settings
A walk through the App Preferences screen and the small toggles that quietly make day to day boxing training better: keeping last timer settings, adjusting warmup behaviour, and showing technique names instead of numbers.
Quick Start Is Now on Android
The quick start feature, one of the last big iOS-only pieces, is now on Android. Open the app, answer a couple of questions, and start punching.
Heavy Bag for Boxing
Starting Heavy Bag Training With the App
Beginner tips for starting heavy bag work: keep the power down, mix speed and impact, move your feet. Plus how the Shadow Boxing App guides bag sessions on iOS and Android.
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
The Philly Shell: Why It Looks Easy and Is Not
The Philly Shell is the bladed, lead-shoulder-high stance made famous by Mayweather and the Hopkins generation. Here is why it works, why it fails, and why most boxers should not start with it.
How to Spar Someone Taller (and How to Spar Someone Shorter)
Sparring a taller or shorter opponent is two different problems with different solutions. Distance management, body work, and the jab. Here is how to think about both, and how the app helps you drill the right tools.
The L Step: How to Use This Boxing Footwork Move
The L Step is a defensive footwork move that gets you off the line of attack while setting up a counter. Here is how to do it, how to drill it, and how the Shadow Boxing App teaches it.
Best Boxing Gear
How to Choose the Right Jump Rope for Boxing
We have written plenty about jump rope training but never about the rope itself. Here is how to size one to your height, which type to buy for boxing, and what you can skip.
Best Shoes for Shadow Boxing
Discover the best shoes for shadow boxing! Explore lightweight, non-slip, and supportive footwear like Adidas Box Hog, Nike Free RN 5.0, and Reebok Nano to boost agility and comfort.
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
Lay the Rope Down: Jump Rope Footwork Drills for Boxing
In boxing the jump rope is more than cardio. Lay it on the floor and it becomes a footwork tool: a line to step over and punch, a circle to move around and switch direction. Here is how the Shadow Boxing 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 actually carry into boxing. Here is how to swap your runs for structured rope work in the Shadow Boxing App.
Learn to Jump Rope: The Beginner Program for Boxers
Never jumped rope before? The Learn to Jump Rope program in the Shadow Boxing App takes you from zero, covering rope selection, the basic bounce, the boxer skip, and combining rope with boxing drills.