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 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 comply with the basic 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 via punishing roadwork (running), often in the early hours of the morning when the air is clear 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 pace), whilst others will run for longer distances (10 miles or more). I think a combination 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 pace closer to battle night finishing off with dash classes for speed.

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

Warm up: This will contain 4-6 rounds of 3 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 comply with in order that your mind and body are switched on) and to extend blood flow and heart rate so that the body is ready for the extraordinary training to follow.

Stretch: A superb stretch is essential to help decrease the risk of injury.

Cardio: This will take the form of pad work with your trainer and will actually embrace an element of speed, response 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 within the gym). Speed balls and floor-to-ceiling bags are also used to help speed and reactions. This is then adopted by skipping with a speed rope.

Resistance Work: This should differ and exercises should be altered so that the athlete can continue to improve by being «shocked» into doing things in several 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» within the ring with some light shadow-boxing adopted by a longer stretch interval to assist improve flexibility.

When a battle is approaching it can be very important to get some quality sparring as the pads and bag work cannot simulate dealing with 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 final polish in your method and sharpness before battle night.

This is just a common guide and will fluctuate depending on the struggle 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.

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