Step-by-Step Boxing Training Program

Boxing is a sport that requires maximum conditioning and effort. To be successful, physical conditioning and mental preparation must go hand in hand. Boxers must also take great care about the foods they put in their body when preparing to go into the ring in combat.

  1. Roadwork

    • Getting in top cardiovascular shape has long been one of the traditions of the sport, and it is based on logic. Professional boxers often fight 10 or 12 three-minute rounds, and to be able to throw punches and move for that length of time requires endurance. Boxers should run two to five miles per day during the typical six-week preparation for a major fight. The boxer will scale back significantly in the final week before the boxing match and won't run at all in the final two to three days before the fight.

    Skill Building

    • Boxers train for their sport by hitting a speed bag and a heavy bag. A speed bag is smaller, hangs at eye height, and builds accuracy and timing when throwing punches. A boxer will use the speed bag to encourage movement around the ring and develop the ability to throw punches in rhythm and stay balanced while doing it. The heavy bag can be 80 pounds or more, and it helps the boxer learn to throw punches with his full body weight behind the force of the punch. These punches can result in a knockout when delivered correctly.

    Sparring

    • Having all the conditioning and skills to throw punches correctly is not enough for a boxer. He must be able to get in the ring and do it against a living, breathing opponent. Boxing is demanding both physically and mentally. Knowing that your opponent has trained as hard as you have and may have just as much or more athletic ability can be stressful. Learning how to put that stress aside and concentrate on throwing punches with speed, accuracy and purpose while defending yourself at the same time may take a long time to learn.

    Nutrition

    • Make changes to your diet when boxing. Stay away from fast foods, fried foods and junk foods. Substitute white-meat chicken and fish for red meat. Eat two to three portions of fresh vegetables every day and two portions of fresh fruit. Stay away from desserts while training. Drink at least 64 oz. of water every day to keep your muscles, tendons and joints working properly. Drinking a sufficient amount of water also flushes away toxins that have accumulated in your body.