Boxing Training Tips - Train Like A Pro!
- Date: 2010-08-04 - Word Count: 527
Share This!
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 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 strength, 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 maximum of 12 rounds. This is achieved through punishing roadwork (running), often in the early hours of the morning when the air is clear and there's no-one around. There are different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at pace), whilst others will run for longer distances (10miles +). I think a combination 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 night finishing off with sprint sessions for speed.
Speed, strength and explosive power are achieved through hours of gym work. A typical session will follow the basic principles of a general fitness routine - warm up, stretch, cardio, resistance work, cool down, stretch:
Warm up: This will involve 4-6 rounds of 3 minute duration of shadow-boxing with a 1 minute rest in between rounds. The purpose 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 increase blood flow and heart rate so that the body is ready for the intense training to follow.
Stretch: A good stretch is important to help minimize the risk of injury.
Cardio: This will take the form of pad work with your trainer and will actually include an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work using a combination 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 should vary and exercises should be altered so that the athlete can continue to improve by being "shocked" into doing things in different orders and intensities. Usually made up of ground work (circuits), weights, medicine ball exercises and partner work.
Cool Down: A couple of rounds to "shake loose" in 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 as the pads and bag work cannot simulate facing an opponent in the ring. This will help focus the mind on avoiding punches and also train the body in taking a few punches. It also gives you the final polish on your technique and sharpness before fight night.
This is just a general guide and will vary depending on the fight ahead, injuries and whether or not the boxer has a full-time job as is the case for many boxers on the long road to success.
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 strength, 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 maximum of 12 rounds. This is achieved through punishing roadwork (running), often in the early hours of the morning when the air is clear and there's no-one around. There are different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at pace), whilst others will run for longer distances (10miles +). I think a combination 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 night finishing off with sprint sessions for speed.
Speed, strength and explosive power are achieved through hours of gym work. A typical session will follow the basic principles of a general fitness routine - warm up, stretch, cardio, resistance work, cool down, stretch:
Warm up: This will involve 4-6 rounds of 3 minute duration of shadow-boxing with a 1 minute rest in between rounds. The purpose 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 increase blood flow and heart rate so that the body is ready for the intense training to follow.
Stretch: A good stretch is important to help minimize the risk of injury.
Cardio: This will take the form of pad work with your trainer and will actually include an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work using a combination 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 should vary and exercises should be altered so that the athlete can continue to improve by being "shocked" into doing things in different orders and intensities. Usually made up of ground work (circuits), weights, medicine ball exercises and partner work.
Cool Down: A couple of rounds to "shake loose" in 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 as the pads and bag work cannot simulate facing an opponent in the ring. This will help focus the mind on avoiding punches and also train the body in taking a few punches. It also gives you the final polish on your technique and sharpness before fight night.
This is just a general guide and will vary depending on the fight ahead, injuries and whether or not the boxer has a full-time job as is the case for many boxers on the long road to success.
Related Tags: boxing, boxing training, fitness tips, exercise tips, boxing training tips, fitness advice, exercise advice
Your Article Search Directory : Find in Articles
Recent articles in this category:
- Canadiens Early Season Struggles
Inconsistency has reared its ugly head once again. After a shutout loss to the lowly New Jersey Devi - Mens Magazine in the Toronto Market
Magazines are wonderful things. They are able to explore their particular area of interest in more d - They Won the Lottery But Then Lost it All
We all dream about winning the lottery and every time we watch those balls spin we think about what - Manchester City Imploding
Life changed for Manchester City fans the minute their club was taken over by the ultra wealthy Oil - Different Types of Sports Water Bottle
If you are an athlete and there is a competition the next day, there are a lot of things to prepare. - Poker Supplies a Person Needs to Play
There are a lot of people all over the world that enjoy playing poker on a regular basis. There are - Data on NCAA Football 11 (XBox)
EA Sports has always been the pinnacle for sports video games. The Madden franchise for NFL football - World Golf Amateur Team Championship 2012
Golf is said to be the game of nobles. Over a period of time, the game has developed into a craze fo - Will "The Decision" Yield the Result? Lakers, Heat Seen as Likely Finalists
By far the biggest moment in the NBA offseason was the hour-long ESPN special in which LeBron James - The Evolution of the Game: Table Tennis
Table tennis was probably derived from the game "Royal Tennis," a popular diversion during medieval
Most viewed articles in this category:
- Rainbow, Brown And Brook Trout
Maine fishing has Rainbow, Brown, and Brook trout. Trout are an important part of fishing tradition. - Gymnastics Floor Music
Over the last decade or two, gymnastics as a sport has undergone considerable changes in the way it - Texas Holdem Blinds - Understanding Blinds In Texas Hold'em Poker
Posting blinds is a very important aspect of the betting structure of Texas Hold'em poker. It keeps - Indoor Mobility Scooters
Mobility scooters exclusively provide assistance to physically disabled people, who don't necessaril - Texas Holdem Tournament - Learn How To Run A Texas Hold'em Tournament
Texas Hold'em is a popular game, so next time you consider hosting a social function at your house w - The Nfl Channel And The Controversy Surrounding It
If you watch TV, and especially if you are a loyal spectator of the NFL Channel, you might have hear - Texas Holdem - How To Become Better At Texas Hold'em Poker
If you know the rules, if you know the game, if you know the odds, chances are you'll do well at pok - Essential Boxing Equipment For Every Boxer
When you are training to become a boxer there are a few very important pieces of boxing equipment th - Some Advice On How To Stay Motivated To Run
Staying Motivated to Run Do you have a hard time staying motivated to run? There are a lot of thing - NCAA: Three Good Coaches
There are coaches in each and every type of sport out there, and many of them are good at what they