Much has changed in boxing since its heyday in the middle of the 20th century. While it no longer commands the popularity it once did -- boxing, baseball and horse racing were the unchallenged leaders of the American sporting scene -- fighters still go through rigorous training to prepare for their boxing matches. Some of the methods are tried and true while others are more modern.
Stregnth Training
Fighters lift weights to build strength. This is a huge difference from boxing's golden age, when fighters were told to stay away from weights because they would make a fighter "muscle bound." That is no longer thought of as credible. Fighters use the bench press, arm curls, the leg press and the dead lift to gain strength prior to a fight.
Building Stamina
This is perhaps the single-most important factor when it comes to preparing for fights that may last as long as 12, three-minute rounds. Fighters run three to five miles in the morning four times a week when they are preparing for a fight. During a three-month period leading up to a fight, building stamina by doing "road work" is essential. It gives a fighter the strength to hold their form in a long fight and the confidence that comes from knowing they have done the work.
Quickness Training
Boxers need to beat their opponents to the punch if they want to have a chance of winning a fight. This means doing exercises like rope jumping and hitting the speed bag. These have been staples of fight training for decades and will always likely remain important to fighters. Hitting the speed bag for three minutes at a time -- the same amount of time in a round -- and doing it for five or six rounds will build hand speed and improve conditioning. Jumping rope helps a fighter improve foot quickness, positioning and timing.
Punching Power
Increasing punching power is different than increasing strength. Power comes from explosive punching which has as much to do with speed, timing and agility as it does strength. Hitting the heavy punching bag and working out with a medicine ball helps a fighter increase punching power during the training period.
Sparring
All fighters have to get into a ring and spar with a fighter of similar ability if they want to go into a fight with confidence. Sparring partners serve a valuable purpose in getting a fighter ready to face a dangerous opponent. The fighter and his sparring partner wear protective head gear and gloves with more padding to avoid injuries. The fighter learns if he is ready for a fight by how he holds up to his sparring partner's punches and by what kind of damage he can inflict on his partner.
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