Training for boxing
The sport of boxing requires athletes to be in top physical condition in terms of strength, speed, and endurance. The specific training regimen of each individual boxer will vary, but every boxer will train in these three areas as fights are often won and lost as a result of physical training rather than skill or failure of technique.
Strength training
Strength training is a foundational way to build up muscle and increase performance for any sport. Since boxing focuses on throwing punches to the head and body, strengthening the upper body and midsection is especially important for boxers. To increase strength, athletes generally lift heavy loads of free weights, in small to medium sized sets. Bench press, bicep curls, tricep extensions, military shoulder press, push ups, sit ups, and pull ups are common exercises used to increase upper body and core strength. An athlete will usually allow at least a day to rest in between heavy lifting for the same muscle group.
Speed Training
Another essential component of attaining boxing shape is working on speed - both hand speed and foot speed. One common speed workout is to use a speed bag (a small rounded pad suspended near head level) that can be punched in a rapid rhythm. A larger, cylindrical bag is used to practice quick combinations to different targets. Foot speed is improved though through sprints, drills involving hopping on one foot in different patterns quickly, and jumping rope.
Endurance and cardio training
Strength and speed allow a boxer to contend in one round, but endurance training allows them to last many rounds without dropping from fatigue. Runs of several miles and weight lifting with light weights and high repletions are two basic ways that endurance is increased. Since boxing is an explosive sport, where effort often comes in short flurries, training attempts to capture this through repeated sprinting, prolonged sessions of high intensity work on a heavy bag, or a coach equipped with pads.
Sparring
Perhaps the most important facet of a boxer's fitness regimen is sparring. Sparring is an emulated bout, where the boxer fights against a training partner in a match where each man generally fights at less than their maximum efficiency and wears additional protective gear. Sparring allows boxers to work out while employing their techniques against a live opponent.
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