7 Essential Boxing Fitness Training Tips

Boxing fitness training is vital to maximize performance during fights. The number of rounds a boxer will fight depends on their weight category, and it's important to ensure that you have the stamina to perform until the final round. It also helps burn calories. Warm up your muscles and tendons before training to increase their flexibility and prevent injury. Spend at least ten minutes warming up. You should train at least three times a week to see an improvement in your fitness. Make sure you keep hydrated during training.

 

 

 

 

 

 

 

 

Boxing Fitness Training Tip #1: Mind Set

 

Fitness training should be performed with consistency and dedication. Set aside time for fitness training and focus on the exercises, making sure that you have no distractions. Find ways to motivate yourself, such as making arrangements to train with a friend.

 

Boxing Fitness Training Tip #2: Sleep

Make sure you get enough sleep. This allows your muscles to recover from training. It also helps increase your concentration and performance during training. Eight hours of sleep a night is the recommended amount.

 

Boxing Fitness Training Tip #3: Nutrition

Take care of your body and eat the right foods to ensure good health. Good nutrition gives you energy to participate in a vigorous fitness training program. Consuming the right amount of calories is important, as excessive fat will inhibit your fitness training.

 

Boxing Fitness Training Tip #4: Preparation

Wear comfortable clothes and footwear that are suited to your workout. Prepare all equipment and remove distractions. This will help your mental fitness and allow you to focus on training.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

    Boxing Fitness Training Tip #5:Jogging

 

 

Jog 3 to 5 miles at a steady rate. Sprinting at the end can help increase fitness and improve your technique. This will help you have a burst of energy at the end of rounds to perform at your peak. Occasionally increase your runs to 6 to 10 miles.

 

Boxing Fitness Training Tip #6:  Interval Training

Interval training recreates the demands of a boxing round. Begin by warming up, which can include jogging, skipping and sprinting. Run for 600m, then have a 1 minute break. Repeat 3 times. Run for 200m at an increased speed and then rest for 30 seconds. Repeat three times. Perform interval training twice a week. Other interval training can include fast sit ups, push ups and squats with short intervals between them. Another exercise is a workout on the bag or with a sparring partner at a high intensity, with one minute intervals. This helps mimic rounds and increases fitness and stamina.

 

Boxing Fitness Training Tip #7: Skipping Rope

Skipping burns calories and helps increase fitness. It also strengthens calf muscles, which is essential to boxers. Skipping helps improve balance and increases coordination. Skip for 3 minutes, with 1 minute intervals. A variety of techniques can be used. You can jump using both feet firmly planted on the ground after each jump. Another technique is jumping using one foot while keeping the other foot off ground. Another option is to alternate between which foot is held off the ground. You can increase the pace by turning the rope twice for each jump.

 

“HOW TO SCORE A FIGHT RIGHT!”

Professional boxing is scored by three ringside judges, using what is known as the ‘ten-point must' system. That means that the winner of each round must get 10 points (unless he has a point deducted for a foul such as repeated low blows). The loser gets 9 points - again, unless he is deducted a point for a foul, or for being knocked down. There is theoretically no limit to how many points a boxer can lose from repeated knockdowns - "There are jurisdictions that say you shouldn't go past 10-6 because then the gap is so wide the other guy can't catch up."

 

If, when the bout is over, all three judges score in favor of one fighter, he wins a unanimous decision. If one judge scores for Fighter A and the others for Fighter B, B wins a split decision. If two judges score for Fighter A, and the other sees it even, Fighter A wins a majority decision. Theoretically, a fighter could win five rounds clearly, beating up his opponent without knocking him down, but lose the other seven by the narrowest of margins and so, despite appearing to be the dominant boxer, lose a decision. Lederman says that's largely because of many judges' reluctance to score rounds wider than 10-9 without a knockdown, which he says is one element of judging he would like to see changed:

"You see rounds where a guy's hardly doing a darn thing and they score the round 10-9, and the truth of the matter is, it's not fair," he says. "Because what happens is, one guy wins the round really wide and if the judges went to 10-8, it would be the difference in the fight."

A few guidelines on how best to judge a fight and determine the winner:

Keep It Simple

"The truth of the matter is that 99 percent of boxing is scored by who's landing the most, clean punches. If you're watching two kids fighting in the street and you say, ‘This kid beat up the other one,' it's like that in a boxing match. Basically, what you want to know is: Who's hurting the other guy more than the other guy is hurting him? And if you can figure that out, then he gets 10 points and the other guy gets nine. It's that simple. "Where it gets complicated is when the rounds are very close and they start talking about the ‘effective aggressor' and the guy with better defense or ‘ring generalship' - another cockamamie term they've thrown into the mix.

Score the rounds, not the fight

"You score each round individually and you have to go in with no preconceived notions. You score a round and then you forget what happened in that round, and you score the next round completely independently. It's the only fair way to do it. You can't think about what might happen in the future or what happened in the past. Each round is an individual entity. Each round is an individual fight."

Don't let the distractions distract you

"You're only human. Every judge who tells you he's going to go to Puerto Rico and not listen to the crowd screaming for the Puerto Rican, he's a liar. And that's all there is to it. You can't block out the crowd noise. But you can't let it affect you. At the same time, some people say when you're watching a fight on TV, you should turn down the volume, so you're not swayed by the commentators. But sometimes the commentators help, there's no doubt about it. I can't see watching a fight with no sound, because it would make it hard to judge how hard the punches are; if you take away the sound, you lose all that."