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 dedication to succeed.

Many fighters observe the »old school» approach to training that has been passed down from trainer to fighter to trainer etc… These follow the basic rules 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), usually 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 (four-5miles at pace), whilst others will run for longer distances (10 miles or more). I think a mix of the 2 is finest to your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and increasing the tempo closer to fight night time finishing off with dash classes for speed.

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

Warm up: This will contain 4-6 rounds of 3 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 increase blood flow and coronary heart rate so that the body is ready for the extraordinary training to follow.

Stretch: A superb stretch is vital to help minimize 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 followed by bag work using a mixture of heavy bags (if available in 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 vary and workout routines should be altered in order that the athlete can continue to improve by being «shocked» into doing things in different orders and intensities. Often made up of ground work (circuits), weights, medicine ball exercises 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 combat is approaching it can be crucial to get some quality sparring because the pads and bag work can not simulate going through 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 additionally gives you the final polish in your approach and sharpness before battle night.

This is just a normal guide and will vary depending on the combat ahead, injuries and whether or not 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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