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 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 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 possible most of 12 rounds. This is achieved via punishing roadwork (running), usually within the early hours of the morning when the air is evident and there is no-one around. There are completely different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at pace), whilst others will run for longer distances (10 miles or more). I think a combination of the two is finest on your preparation – long runs initially with hill work to build up stamina then shortening the runs and rising the tempo closer to fight night finishing off with sprint sessions for speed.

Speed, power and explosive power are achieved by hours of gym work. A typical session will follow the essential rules of a basic fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will involve 4-6 rounds of 3 minute duration of shadow-boxing with a 1 minute rest in between rounds. The purpose 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 extend blood flow and heart rate in order that the body is ready for the extraordinary training to follow.

Stretch: A great 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 embrace an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then adopted by bag work using a combination of heavy bags (if available in 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 fluctuate and workout routines should be altered so that the athlete can continue to improve by being «shocked» into doing things in several orders and intensities. Often made up of ground work (circuits), weights, medicine ball workout routines 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 help improve flexibility.

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

This is just a general guide and will vary relying on the combat ahead, injuries and whether 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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