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 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 essential principles 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 attainable maximum of 12 rounds. This is achieved by 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 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 for your preparation – lengthy runs initially with hill work to build up stamina then shortening the runs and increasing the tempo closer to struggle night time finishing off with sprint classes for speed.

Speed, energy and explosive power are achieved via hours of gym work. A typical session will observe the basic rules of a general 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 relaxation in between rounds. The purpose of this is to engage your neuro-muscular pathways (rehearsing the activity to comply with so that your mind and body are switched on) and to increase blood flow and heart rate in order that the body is ready for the intense training to follow.

Stretch: A good stretch is essential to assist reduce the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly embrace an element of speed, response time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work utilizing a mix 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 followed by skipping with a speed rope.

Resistance Work: This should differ and workout routines must be altered so that the athlete can continue 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» in the ring with some light shadow-boxing adopted by an extended stretch period to assist improve flexibility.

When a battle is approaching it can also be essential to get some quality sparring because the pads and bag work can not simulate going through an opponent in the ring. This will help focus the mind on avoiding punches and likewise train the body in taking a number of punches. It additionally provides you the ultimate polish in your technique and sharpness earlier than combat night.

This is just a general 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 a lot of boxers on the long road to success.

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