Your workout as a boxer will depend on certain factors. The most obvious is your status. Generally a professional boxer will have fewer and longer fights than an amateur. This will necessitate a change in your training schedule or boxing workout routine. Boxing is unique amongst sports in that far more time is spent in preparation than in the actual performance. A boxer may train for months and have only one fight. And because of the many skills required by a boxer, the workout routine has to be spot on.
All-around fitness
If a boxer concentrates on one aspect of his training at the expense of others, he runs the risk of losing and losing badly. Strength is a vital weapon in a boxer’s armory but his strength must be matched by good hand to eye co-ordination, endurance, agility, short sharp bursts of energy and a sound psychological foundation. Core strength is also important and a boxing ab workout can be useful. The boxer’s training program must be detailed and all-encompassing.
The importance of sparring
While there are many exercises and routines which a boxer will use in the build-up to a fight, one of the most important is that of sparring. This is boxing with another boxer but with certain precautions. Each boxer will wear additional protective gear and sparring gloves are softer than boxing gloves. Furthermore the sparring partner may agree in advance to work on certain punches or combinations so the boxer can improve his defense and attack in certain areas.
Shadow boxing is key
In addition to sparring, a boxer can indulge in shadow boxing and in fact many use a combination of sparring with shadow boxing. Short bursts of each to concentrate on specific areas. If a boxer has footage of their next opponent, the boxer can train specifically for this opponent working on punches and combinations to defeat their rival.
Another workout routine involves using gloves but punching mitts worn by a coach or trainer. This means the boxer is rehearsing punches and with the mitts being moved from side to side and up and down, hand eye co-ordination is developed as well.
Jump rope & bag work
Timing is everything in a fight and especially when a round is drawing to a close. Jump rope is an excellent way to develop timing. Some strength training which aims to enable the boxer to endure well at the end of the round involves punching a heavy bag for say two and a half minutes and then punching as fast and as hard as possible for the next 30 seconds. Take a break and repeat the process for 3 or 4 rounds.
Running
Roadwork is a common activity for boxers to help with the aerobic – remember, boxing cardiovascular endurance is very important – capacity. If the weather is bad, many boxers will aim to achieve the same benefits by walking a treadmill for 10 minutes or more.
Physical development is gained by doing basic exercises with resistance. Doing 60 to 80 sit ups on a board with an incline is good. Repeating the exercise with a 5 pound weight on your chest is an extension.
Skipping, bobbing and weaving, deep breathing and preparing a plan for the upcoming fight are additional activities a boxing can work on in the fight preparation routine. The aim throughout is to maintain fitness, build the momentum as the fight draws nearer and to maintain your fighting weight.
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