Boxers must be quite serious about their training every time they prepare for a fight. A boxer who does not get himself in excellent condition is putting himself at risk in a dangerous sport. Boxers must have quickness, hand-eye coordination, power and endurance when they step in the ring. Preparing for a match must include sparring sessions so a boxer is familiar with defending himself against live punches.
Endurance
Boxers work on endurance by running three or four times per week when they are in serious training for a fight. Fighters refer to it as roadwork, and it is usually done early in the morning before the fighter heads to the gym for the rest of his training regimen. Building endurance is vital for any boxer. No matter how high the skill level, if the fighter tires after the early rounds of a fight, he will be vulnerable to getting hurt by hard punches. Most fighters will run three to five miles during each roadwork session to build the endurance needed to fight 10 or 12 rounds.
Speed Bag and Rope Jumping
Fighters use the speed bag to build punching accuracy, hand-eye coordination and quickness. Fighters also jump rope to build speed, quickness and endurance. The speed bag requires a fighter to learn how to be balanced when throwing the left jab, which may be the most important punch because it sets up every other punch. Rope jumping will allow the fighter to develop his timing and speed, essential factors when it comes to getting in a position to deliver hard punches or avoid them.
Heavy Bag
Boxers do not need a bodybuilder's physique when they get in a ring, but they must be powerful athletes with functional strength. To hit your opponent hard, you must throw punches with your entire body -- you cannot just wing punches with your fast hands to punish your opponents. You must start power punches with your legs, glutes and core muscles. Hitting the heavy bag teaches boxers to use their bodies when throwing punches with impact.
Sparring
Sparring is probably the most important part of training for newer fighters. When you get in the ring to spar, you are wearing protective head gear and oversized gloves, but your opponent is trying to throw hard punches at you and you are trying to do the same to him. Putting your skills to the test in a "live" situation like sparring is the only way to prove to yourself and your trainers that you know what you are doing inside the ring. You may be a skilled athlete, but if you don't react well to hard punches thrown at your head, you will learn when you start to spar. Veteran fighters don't always put their best effort in while sparring because they are so familiar with the battle. Muhammad Ali was noted for his clowning while training, but Angelo Dundee would usually see a few flurries from Ali while sparring that would let him know his fighter was well-prepared.
Posted in: Boxing Training