Professional fighters go through intense training sessions before they get into the ring against an opponent. Prior to a fight, a boxer will do intense cardiovascular work, build power and strength, and attempt to develop and sharpen his boxing skills. Boxers will also get involved in strength training. They are not interested in building size, but rather explosive power.
Cardiovascular Conditioning
When a fighter prepares to get into the ring against an opponent, he must do serious cardiovascular conditioning. A professional fight may go as long as 12 rounds and a boxer must have endurance if he is not going to tire out in the middle of the fight. To build the endurance to last that long in a fight, boxers run three to five miles three or four times a week. Boxers refer to this as "roadwork" and it is usually done early in the morning before the fighter heads back into the gym to do the rest of his training.
Speed Bag
Boxers hit the speed bag every day to work on quickness, punching accuracy, timing and rhythm. The speed bag requires concentration and a game plan. You must hit the protruding part of the bag as it rebounds off the back rim. This will help the boxer with the timing of his punches in the ring. A boxer will hit the speed bag for three minutes at a time, which is the same amount of time in a boxing round.
Strength Training
In previous generations, boxers turned their backs on weightlifting and traditional strength training. They believed that lifting weights would make a fighter musclebound and slow him down in the ring. That is no longer the case. However, fighters are interested in building speed and power from their strength training. Instead of lifting heavy weights, boxers will often lift lower weights and increase their reps to build functional power. Boxers also build strength by hitting the heavy bag. This will help boxers develop power-punching skills. Professional fighters know that power punches are not just thrown with their fists and shoulders. Instead, power punches start in the legs, go through the torso and into the shoulders and arms. Hit the heavy bag every day in training camp.
Rope Jumping
To develop quick feet, boxers jump rope on a daily basis. This will help fighters improve their movement skills, speed, coordination and endurance. Boxers often use rope jumping as a warm-up exercise before they get in a ring against a live opponent.
Sparring
A fighter must get in the ring and box with an opponent to get ready for a serious bout against a professional opponent. Sparring sessions sharpen a boxer's punching accuracy, rhythm, footwork and help him prepare to take a punch. Most boxers wear headgear and oversize gloves for sparring sessions, but some pros refuse to wear headgear because they don't want protection. They want to know they can defend themselves and don't need the artificial protection of padding to keep them from taking a serious blow.
Posted in: Boxing