Boxing Training Suggestions – 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 comply with the ”old school” approach to training that has been passed down from trainer to fighter to trainer etc… These comply with the basic principles of power, 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 attainable maximum of 12 rounds. This is achieved via punishing roadwork (running), typically within the early hours of the morning when the air is clear 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 mix of the two is greatest on your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and growing the tempo closer to battle night time finishing off with dash periods for speed.

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

Warm up: This will involve four-6 rounds of 3 minute period of shadow-boxing with a 1 minute relaxation in between rounds. The aim of this is to engage your neuro-muscular pathways (rehearsing the activity to comply with so that your mind and body are switched on) and to increase blood flow and heart rate so that the body is ready for the extreme training to follow.

Stretch: A good stretch is necessary to help minimize the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly 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 combination of heavy bags (if available within the gym). Speed balls and floor-to-ceiling bags are additionally used to assist speed and reactions. This is then followed by skipping with a speed rope.

Resistance Work: This ought to fluctuate and workout routines ought to be altered so that the athlete can continue to improve by being “shocked” into doing things in numerous orders and intensities. Often made up of ground work (circuits), weights, medicine ball workouts and partner work.

Cool Down: A few rounds to “shake loose” in the ring with some light shadow-boxing followed by an extended stretch interval to help improve flexibility.

When a struggle is approaching it can also be essential to get some quality sparring as the pads and bag work cannot simulate facing an opponent in the ring. This will assist focus the mind on avoiding punches and also train the body in taking just a few punches. It additionally gives you the ultimate polish in your approach and sharpness before fight night.

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

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