Jailhouse boxing is a very physical style so strength and conditioning are important. To become proficient at JHB your body may need to undergo some physical changes.
Strong shoulders and arms are important for both offense and defense
chin ups: alternate sets of overhand, underhand, with hands far apart. Do them with your hands close together, touching in fact, to build up your forearms.
pushups: spread arms out further to work shoulders and chest. Keep arms closer to the body to work the triceps and biceps. Do pushups on your knuckles to toughen them.
dips: to build up your triceps.
• Strong abs and obliques for taking punches to mid section as well as turning into your punches.
v-ups: lie on back and elevate legs about 45 degrees off the ground, place hands behind the ears and concentrate on 'touching the ceiling with your forehead.' Come back down and repeat. For the obliques you can torque your body as if trying to touch your elbow to the opposite knee as you come up.
• Strong legs for ducking and changing levels.
squats: stand with legs shoulder length apart and hands out in front of your hips. Squat down while bring your arms into your chest in a rowing gesture and down behind your hips. When you get down into your lowest position your hands should be behind you. As you come back up your hands should be at their starting position in front of you. Breathe out when going down. Breathe in when coming up. Repeat as quickly and as many times as you can.
• Tough palms for blocking and catching punches.
Doing chinups without gloves: It hurts at first, but will both toughen and strengthen your hands.