Ever wondered what it takes to be a professional boxer? Apart from having the heart to step into the ring within 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 comply with the essential ideas 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 potential most of 12 rounds. This is achieved by way of punishing roadwork (running), often in the early hours of the morning when the air is obvious and there is not any-one around. There are totally different accounts of how far boxers really run. Some prefer shorter, faster runs (four-5miles at pace), whilst others will run for longer distances (10 miles or more). I think a combination of the two is finest to your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and rising the tempo closer to combat evening finishing off with dash classes for speed.
Speed, energy and explosive energy are achieved by means of hours of gym work. A typical session will comply with the basic principles of a general fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:
Warm up: This will contain 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 in order that your mind and body are switched on) and to increase blood flow and coronary heart rate in order that the body is ready for the extraordinary training to follow.
Stretch: A good stretch is important 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, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then adopted by bag work utilizing a mix 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 adopted by skipping with a speed rope.
Resistance Work: This ought to fluctuate 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 workout routines and partner work.
Cool Down: A few rounds to “shake loose” within the ring with some light shadow-boxing adopted by an extended stretch period to assist improve flexibility.
When a combat is approaching it is also very important to get some quality sparring as the pads and bag work can’t simulate dealing with an opponent within the ring. This will help focus the mind on avoiding punches and also train the body in taking a couple of punches. It also provides you the ultimate polish on your approach and sharpness before fight night.
This is just a basic guide and will differ depending on the struggle ahead, accidents and whether or not the boxer has a full-time job as is the case for many boxers on the long road to success.
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