Boxing Training Secrets

Boxing has long been one of the most physically challenging disciplines in sport. Although it has at times been condemned for its violence and perceived barbarity, no one should ignore the vast array of physical benefits associated with the sweet science. The level of conditioning that a disciplined routine can provide is second to none. Paired with a clean diet, a committed practitioner can expect to see some incredible results.

  1. Cardiovascular Drills

    • Regardless of whether a boxer is a flyweight or super-heavyweight, cardiovascular peak performance is essential. Such is the intensity of boxing as a sport, that those without exceptional physical endurance will be unable to push themselves for a full 12 rounds. To this end, all boxers focus on distance runs to build up both physical and mental stamina. A run that lasts between 4 and 7 miles is a standard daily workload for a top-level boxer. Obviously, unless your end goal is to become a professional, such a schedule is impractical and unnecessary; however, progress in boxing is inextricably linked with the strong legs that running provides. Former WBC world super-middleweight champion Carl Froch specifically accredited his victory over Jermain Taylor in 2009 to his intensive running schedule.

      Weight regimes appear to divide many boxers. Many appear to see them as a staple ingredient in their daily regime; however, some see it as affecting their flexibility and speed. Undefeated former super-middleweight and light-heavyweight world champion Joe Calzaghe is an example of a fighter who does not use weights in preparation for his bouts.

    Technical Drills

    • From a technical point of view, a boxer needs both a strong core and tidy footwork. Skipping has long been a useful tool to achieving both while providing a strong cardiovascular workout. Shadowboxing is an exercise key to footwork development. Fighters should aim to maintain both the intensity of their punches while preserving their stance.

      Other technical exercises that will benefit a fighter include the use of a harness, placed over the head to strengthen neck muscles. This unique drill allows boxers greater punch resistance when hit in the head. Finally, the aspiring boxer will employ a variety of bags and pads to sharpen punch efficiency, power and speed.

    Diet

    • The diet of a boxer is absolutely crucial. Depending on weight, the goal of one fighter may be to lose mass in order to comply with a weigh-in. Heavier boxers, particularly heavyweights, will consume very high levels of protein in conjunction with a structured weights program.

      As a general rule, breakfast foods should mainly consist of oats, boiled or poached eggs, semiskimmed milk, soy yogurt and whole wheat bread. The high protein nature of such foods are essential first thing in the morning. Lunch and dinner will vary a touch more, however there are again a variety of foods that will provide the cornerstone of a fighter's diet. Brown rice, bulgur wheat, cous-cous, baked potatoes, skinless chicken breasts, oily fish (plus other "lean" meats), unsalted nuts and soup all contribute to fuel an athlete through an intensive regime.

      With a heavy workload, the key for those following such a regime is a high level of foods containing antioxidants. A number of fruits and vegetables are packed with antioxidants. Eat as much beetroot, fresh peas, broccoli, grapes and berries into your diet to help eradicate the free radicals produced by high levels of training. While this is not the most exciting diet, maintaining discipline in this area is just as important as an intense and well-structured workout.