How Do Boxers Train For a Fight?

Boxers train approximately 5 hours a day when they are getting ready for a fight. There are many ways that you can train, but you have to incorporate different exercises and methods in order to get into the best shape. These boxing training exercises include: running and HIIT (High-Intensity Interval Training), mitt work and sparring, strength and conditioning and boxing drills.

RUNNING AND HIIT

To be able to go the distance a boxer needs to have stamina. Running (roadwork) with high intensity interval training is a common form of cardio training that boxers use to get in shape. Roadwork isn’t just your normal jogging at a steady pace for 5 miles. It’s common for a boxer to sprint as hard as they can for a short amount of time (intervals) or distance. This type of cardio training helpsn a boxer with conditioning, endurance, and speed. A lot of boxers will incorporate 2-3 interval training workouts each week. Since boxing is about short, bursts of powerful movements, high intensity interval training workouts are a great way to train. As you get stronger, you can decrease your rest periods by 10-15 seconds. An exampl e of a training workout regimen would be:

MITT WORK AND SPARRING

Mitt work or sparring is another exercise that boxers use to train . These exercises are more realistic to an actual fight than heavy bag boxing drills because they can help boxers improve several skills they need in the ring, such as:

STRENGTH AND CONDITIONING

Strength and conditioning is another exercise boxers use to train. Boxers lift weights and perform bodyweight exercises for strength training. Great examples of strength and conditioning bodyweight exercises that boxers do are:

• Pull Ups and Chin Ups

• Push Ups

• Jump Rope

• Sprints

• Crunches

• Martial

• Planks

• Leg Lifts