Ever wondered what it takes to be a professional boxer? Apart from having the center to step into the ring in the first place, it takes years of preparation, dedication, training and determination to succeed.

Many fighters comply with the ”old school” approach to training that has been passed down from trainer to fighter to trainer etc… These comply with the fundamental rules of power, flexibility, speed, endurance and explosive power.

Let’s start with endurance. Many say that boxers require the endurance of a marathon runner to keep going for a attainable maximum of 12 rounds. This is achieved via punishing roadwork (running), usually within the early hours of the morning when the air is evident and there isn’t any-one around. There are totally different accounts of how far boxers really run. Some prefer shorter, faster runs (4-5miles at pace), whilst others will run for longer distances (10 miles or more). I think a mixture of the two is greatest for your preparation – long runs initially with hill work to build up stamina then shortening the runs and rising the tempo closer to combat night finishing off with dash classes for speed.

Speed, power and explosive power are achieved by hours of gym work. A typical session will comply with the fundamental rules of a basic fitness routine – warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will involve 4-6 rounds of 3 minute length of shadow-boxing with a 1 minute rest in between rounds. The purpose of this is to engage your neuro-muscular pathways (rehearsing the activity to follow so that your mind and body are switched on) and to increase blood flow and heart rate in order that the body is ready for the extraordinary training to follow.

Stretch: A great stretch is essential to help reduce the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly embody an element of speed, reaction time, hand-eye co-ordination and resistance work. (6 rounds +). This is then followed by bag work using a mixture of heavy bags (if available within the gym). Speed balls and floor-to-ceiling bags are also used to assist speed and reactions. This is then followed by skipping with a speed rope.

Resistance Work: This should range and exercises ought to be altered in order that the athlete can proceed to improve by being “shocked” into doing things in numerous orders and intensities. Normally made up of ground work (circuits), weights, medicine ball exercises and partner work.

Cool Down: A few rounds to “shake loose” within the ring with some light shadow-boxing followed by an extended stretch period to assist improve flexibility.

When a combat is approaching it is also crucial to get some quality sparring as the pads and bag work cannot simulate going through an opponent in the ring. This will assist focus the mind on avoiding punches and in addition train the body in taking a couple of punches. It additionally offers you the ultimate polish on your approach and sharpness before struggle night.

This is just a general guide and will fluctuate depending on the battle ahead, injuries and whether or not or not the boxer has a full-time job as is the case for many boxers on the lengthy road to success.

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Emilio Fauver