Boxing Training Ideas – Train Like a Pro!

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

Many fighters observe the ”old school” approach to training that has been passed down from trainer to fighter to trainer etc… These observe the essential rules 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 doable maximum of 12 rounds. This is achieved through punishing roadwork (running), often within the early hours of the morning when the air is evident and there is not any-one around. There are totally different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at tempo), whilst others will run for longer distances (10 miles or more). I think a mix of the two is best for your preparation – long runs initially with hill work to build up stamina then shortening the runs and increasing the pace closer to fight evening finishing off with sprint periods for speed.

Speed, energy and explosive energy are achieved by means of hours of gym work. A typical session will observe the fundamental rules of a normal fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will involve four-6 rounds of three minute duration of shadow-boxing with a 1 minute relaxation in between rounds. The aim of this is to have interaction your neuro-muscular pathways (rehearsing the activity to observe in order that your mind and body are switched on) and to extend blood flow and heart rate in order that the body is ready for the intense training to follow.

Stretch: A very good stretch is essential to assist decrease the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly embody an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work utilizing a combination of heavy bags (if available within 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 workout routines must be altered in order 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 assist improve flexibility.

When a combat is approaching it can be very important to get some quality sparring as 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 a couple of punches. It additionally gives you the final polish in your method and sharpness earlier than combat night.

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

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