How to Train and Spar With Boxers

All athletes must train for their specific sport, not simply by increasing their aerobic stamina but by tailoring their workouts to fit the needs of their game. A boxer must train for short, intense bouts of punching. To prepare to fight in the ring, you must train aerobically and anaerobically and spar with other boxers. All the conditioning in the world will not prepare you for a real boxing match if you do not spar as well.

Instructions

    • 1

      Run every day. On days you intend to spar, train aerobically by running long distances at slower speeds.

    • 2

      Complete interval training runs on days you don't plan to spar. Run hard for about the same length of time as one boxing round, then slow your pace for the amount of time you have between bouts. Repeat this pattern to total one more time than the number of bouts you generally fight: if you fight five bouts, do six intervals.

    • 3

      Train in the gym with a boxing coach every other day. Lift weights and work with a punching bag. Condition this way for three to six weeks before you begin sparring.

    • 4

      Spar with a partner to train specifically for boxing. Work with as many different sparring opponents as you can. Before each session, talk to your partner or your coach about what exactly you want to work on in that session.