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 fundamental rules of energy, 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 maximum of 12 rounds. This is achieved through punishing roadwork (running), usually within the early hours of the morning when the air is obvious and there is not any-one around. There are completely 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 2 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 night time finishing off with sprint sessions for speed.

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

Warm up: This will involve 4-6 rounds of three minute length of shadow-boxing with a 1 minute rest in between rounds. The aim of this is to have interaction your neuro-muscular pathways (rehearsing the activity to follow 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: An excellent stretch is vital to assist minimize the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly 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 combination of heavy bags (if available within the gym). Speed balls and floor-to-ceiling bags are also used to assist speed and reactions. This is then adopted by skipping with a speed rope.

Resistance Work: This should range and exercises must be altered so that the athlete can proceed 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 followed by an extended stretch period to assist improve flexibility.

When a struggle is approaching it can be essential to get some quality sparring as the pads and bag work can not simulate facing an opponent within the ring. This will help focus the mind on avoiding punches and likewise train the body in taking a few punches. It also provides you the final polish in your method and sharpness earlier than struggle night.

This is just a normal guide and will differ relying on the combat 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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