Boxing Fitness Tips

Boxing is a martial sport that demands a high level of physical conditioning from its competitors. Even so, it is easy for a boxer to get in a training rut, to forget fundamentals about fitness or to simply slack off. There are some basic things to always remember about boxing fitness, as well as some things to do when your boxing fitness program has hit a wall.

  1. Roadwork

    • Boxing is based on two core conditioning elements: strong legs and strong cardio. The only boxers who can afford to skip on their running (roadwork) are those who are sparring every day. The absolute minimum should be running three times a week for 2 miles. Those in training for a fight need to run even more. However, it is rare for a boxer to be allowed to simply plod along at a stable rate, as is the case in simple jogging. Boxers who have reached a plateau in their running should consider rotating normal jogging with wind sprints or running up and down long stairwells.

    Good Form

    • Good form builds physical fitness. For example, few people who have ever done it have no idea how much strength and energy it takes to hold up the arms in guard position for an hour straight. Always pay attention to proper form and fundamentals when doing everything from shadowboxing to hitting the speed bag. Never forget to include head movement and footwork into these exercises as well. It not only teaches good technique, but it also uses up energy and improves fitness.

    Weights

    • Old-time boxing trainers hated the idea of a fighter lifting weights, and for good reason. Even proper weightlifting technique results in bulky, tight muscles that work against boxing's fluid, explosive punching technique. It is not impossible for boxers to lift weights, but to do so they need to do two things that most people working out at a gym pay much less attention to: They need to maintain smooth, slow motion while lifting, and they must stretch in and stretch out for at least as much time as they spend lifting. Skimping on either of these steps will result in the bulky, tight muscles boxers are supposed to avoid. Overall, it is probably better to stick to the standard boxing strength-building exercises: push-ups, pull-ups, the heavy bag and things like cutting wood.

    Diet

    • The old-time boxing diet is sensible in that it is not so much about what is eaten, as it is about when it is eaten. The rule to follow is that carbs should be consumed only before any physical training is done. The last meal of the day, eaten after the last workout, should be all protein and leafy greens. The latter is a classic practiced by champions from Rocky Marciano to George Foreman.