Training for boxing, as a profession or leisure, you must focus on reactive power, power endurance, muscular endurance, anaerobic endurance and aerobic endurance. You don’t want to be knocked down without putting in your best. It is easy to admire the likes of Mayweather Jnr. or Anthony Joshua and other successful boxers, you do not know the hard work and consistent training it took them to get to where they are. The likes of Freddie Roach, Emanuel Steward, Teddy Atlas and few successful trainers, put in the necessary exercise and drills in the schedule of their boxers, that is what made them distinctive.
Boxing is a unique sport in that, unlike most team and individual sports, competition events are limited during the year. The majority of the annual plan is spent on preparatory training phases planned so that the boxer is at a physical peak for the fight. Amateur boxing consists of a greater number of competitive bouts in the year, so periodization of the training program may look quite different.
Boxers use both aerobic and anaerobic energy pathways during a single bout and must be able to tolerate high levels of blood lactate and a high heart rate (1). Both VO2max and anaerobic threshold have been related to performance in the ring (2) with aerobic endurance playing a greater role in the professional sport.
Training should develop both the aerobic and anaerobic energy systems. Boxers must also be able to react quickly and powerfully to an opponent’s attack. A boxing training program that consists entirely of strength endurance training (such a classic circuit training routine), fails to adequately develop the reactive power important in the sport.
Finally, agility and reaction time are vital components of a boxer armoury. Foot and hand speed, reactive power and hand-eye co-ordination can all be significantly improved with proper conditioning.
10 trainings and exercises essential for you as a boxer:
Most boxers and their coaches understand the necessity for training. However, if the focus is only on increasing absolute strength or muscular size its benefits are severely restricted. Hence the need for a holistic training model or plan, as you find below;
1 Resistance Training
2 Strength Training
3 Power Training
4 Plyometric Training
5 Muscular Endurance Training
6 Core Strength Conditioning
7 Medicine Ball Exercises
8 Kettlebell Training
9 Flexibility Exercises
10 Self Myofascial Release Exercises
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Article Credit: Sport Fitness Advisor