How Does a Boxer Prepare Before Boxing?

Boxers begin preparing for a fight months before it is scheduled. The preparation lasts up until the last minute. Preparation is both mental and physical; the mind and body must be as one. A boxer's workout regimen is unique in its ability to deliver the extreme anaerobic endurance, strength and power needed for surviving in the ring.

  1. Conditioning

    • Boxers do a tremendous amount of cardiovascular exercise, known as roadwork. A 25-round fight can last 75 minutes. During that time, the boxer is constantly moving his feet and running around the ring. The body must be as quick and agile in the 25th round as it was in the first round. Long runs, cycling, jumping rope and climbing stairs are all exercises that a boxer does.

    Exercise, Diet and Weight

    • All fights have weight restrictions. The boxer must be in a certain weight division, or class, to compete. For example, a light heavyweight is between 168 lb. and 175 lb. of lean muscle. The weight class determines the diet and weight training program the boxer will undertake. A light boxer trying to bulk up will eat as many foods high in calories, carbohydrates and proteins as possible. This boxer will also undergo a bulking or mass-building weight training program -- typically characterized by high weight and low reps.

    Technique and Sparring

    • The boxer will do heavy training and sparring in the ring. The coach will help the boxer work on technique both in the ring against a sparring partner and out of the ring using a boxing bag. The coach will tailor the boxer's fight style to the upcoming opponent. Of course, some generic moves and punches are part of every boxer's training, for example, the hook, jab and uppercut.

    Mental Preparation and Strategy

    • The boxer must know the opponent inside and out. Many boxers study tapes of the opponent's previous fights to develop the best strategy on how to win. For example, the opponent may come out strong, but tire quickly in later rounds. The boxer then knows to defend heavily in the first few rounds, conserve energy and attack in later rounds. Mental preparation and attitude is so important. Boxers must have be fearless, believe they will win and maintain catlike readiness.