The physical fitness of a boxer will determine his ability. Tactical knowledge and technique are of limited value unless a boxer possesses the stamina, speed and strength to use them effectively during a boxing match. Boxers are notoriously diligent trainers and the mental and physical fight preparation that goes into a single boxing match rivals that of any other sport.
Types
Stamina can be improved with road running and interval training. Running for 30 to 60 minutes at a steady pace on three or four days of the week can help a boxer develop an aerobic fitness base. Interval training can increase anaerobic fitness by alternating sprinting, jogging and walking in a continuous training cycle. Boxers must also use strength training and develop their explosive power and speed. On Brian Mac's website, researcher Jamie Hale emphasizes the importance of weight training for boxers. Hale states that boxers should emphasize building strength over bulking up, performing repetitions that involve a full range of motion. High repetitions of lighter weights is best for boxers to build strength and power.
Effects
Road running and stamina training will force a boxer to breathe quickly. The Mayo Clinic supports the theory that stamina training maximizes the amount of oxygen in your blood. Interval training increases a boxer's tolerance to lactic acid. This allows a boxer to recover quickly after performing explosive movements, such as throwing a flurry of punches. Boxers with high anaerobic fitness also recover more quickly between rounds.
Significance
The importance of stamina, speed and strength to a boxer cannot be emphasized enough. The physical conditioning of a boxer can often be the deciding factor in a boxing match, particularly in the later rounds of a boxing match. A fighter who remains fresher and less fatigued can launch damaging attacks against an opponent slowed by fatigue. A fighter who tires will be easier to hit, and will also cause less damage with her attacks.
Time Frame
Boxers should work on their stamina, speed and strength year-round. A base level of physical fitness is important to maintain when the preparation for a boxing match begins. Boxing trainer Ross Enamait states that a 12 week training period is sometimes used by a boxer during fight preparation. World Heavyweight Champion Evander Holyfield worked in 12-week cycles to improve his physical fitness.
Considerations
Boxers should schedule in detail their planned physical fitness training plan before they resume fight preparation. Boxers should alternate strength training and stamina training. Boxers should rest body parts after they are trained intensely. For example a long road running session may be followed by light pad work involving little movement. All sessions should be preceded by a thorough warm up and stretching routine.
Altitude Training at home while watching TV Boost your endurance performance www.go2altitude.com
Personal Training Network Online Personal Training. Free Registrations. Launching 2012 www.perso
Posted in: Boxing