Boxing Training Ideas – Train Like a Pro!

Ever wondered what it takes to be a professional boxer? Apart from having the center to step into the ring within the first place, it takes years of preparation, dedication, training and determination to succeed.

Many fighters follow the ”old school” approach to training that has been passed down from trainer to fighter to trainer etc… These follow the basic principles of energy, flexibility, speed, endurance and explosive power.

Let’s start with endurance. Many say that boxers require the endurance of a marathon runner to keep going for a possible most of 12 rounds. This is achieved by punishing roadwork (running), typically in the early hours of the morning when the air is obvious and there is no-one around. There are completely different accounts of how far boxers really run. Some prefer shorter, faster runs (four-5miles at tempo), whilst others will run for longer distances (10 miles or more). I think a mixture of the two is best in your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and increasing the pace closer to fight night time finishing off with dash sessions for speed.

Speed, power and explosive energy are achieved by hours of gym work. A typical session will follow the basic ideas of a common fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will involve 4-6 rounds of three minute length of shadow-boxing with a 1 minute rest in between rounds. The aim of this is to engage your neuro-muscular pathways (rehearsing the activity to follow so that your mind and body are switched on) and to extend blood flow and coronary heart rate so that the body is ready for the extreme training to follow.

Stretch: A great stretch is necessary to help reduce the risk of injury.

Cardio: This will take the form of pad work with your trainer and will actually embody an element of speed, response time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work utilizing a mix of heavy bags (if available in the gym). Speed balls and floor-to-ceiling bags are also used to assist speed and reactions. This is then followed by skipping with a speed rope.

Resistance Work: This ought to range and exercises must be altered so that the athlete can proceed to improve by being “shocked” into doing things in different orders and intensities. Usually made up of ground work (circuits), weights, medicine ball workouts and partner work.

Cool Down: A few rounds to “shake loose” within the ring with some light shadow-boxing followed by a longer stretch period to help improve flexibility.

When a fight is approaching it is also very important to get some quality sparring because the pads and bag work cannot simulate facing an opponent within the ring. This will help focus the mind on avoiding punches and in addition train the body in taking just a few punches. It also provides you the ultimate polish in your technique and sharpness before battle night.

This is just a general guide and will fluctuate depending on the battle ahead, accidents and whether or not the boxer has a full-time job as is the case for a lot of boxers on the lengthy road to success.

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