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 fundamental 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 attainable most of 12 rounds. This is achieved by way of punishing roadwork (running), usually in the early hours of the morning when the air is obvious and there is not any-one around. There are 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 combination of the 2 is best in your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and increasing the pace closer to combat night time finishing off with sprint sessions for speed.

Speed, energy and explosive power are achieved through hours of gym work. A typical session will comply with the fundamental principles of a basic fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will involve 4-6 rounds of three minute period of shadow-boxing with a 1 minute relaxation in between rounds. The purpose of this is to engage your neuro-muscular pathways (rehearsing the activity to observe so 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 very good stretch is necessary to assist reduce the risk of injury.

Cardio: This will take the form of pad work with your trainer and will really 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 help speed and reactions. This is then adopted by skipping with a speed rope.

Resistance Work: This should range and exercises ought to be altered in order that the athlete can continue to improve by being «shocked» into doing things in numerous orders and intensities. Normally 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 struggle is approaching it can also be essential to get some quality sparring because the pads and bag work can’t simulate going through an opponent within the ring. This will help focus the mind on avoiding punches and likewise train the body in taking a couple of punches. It additionally gives you the final polish on your approach and sharpness earlier than fight night.

This is just a general guide and will fluctuate relying on the combat ahead, injuries and whether or not or not the boxer has a full-time job as is the case for a lot of boxers on the lengthy road to success.

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