How To Train For A Boxing Match

How To Train For A Boxing Match

Looking to improve your BOXING battle routine? To get in fighting shape, boxers use running, HIIT, strength training, conditioning work, and boxing drills. Follow along with us to learn How To Train For A Boxing Match and call Legendary Boxing Training at (708) 665-2623 for boxing courses and more!

Boxing Training System

When preparing for a battle, boxers train for about 5 hours every day. There are numerous ways to train for a boxing bout, but to get in the greatest shape, you must combine various workouts and strategies. Running, HIIT (High-Intensity Interval Training), mitt work, sparring, strength and conditioning, and boxing drills are among the boxing practice routines.

HIIT & Running

How To Train For A Boxing Match

A boxer’s stamina is required to go the distance. Running (roadwork) with high-intensity interval training is a frequent form of cardio training used by boxers in their boxing training program. Roadwork is

 more than merely jogging at a steady pace for 5 km. Boxers frequently sprint as fast as they can for a limited period (intervals) or distance. This sort of aerobic training aids a boxer’s conditioning, endurance, and quickness in preparation for a boxing battle. Many boxers will include 2-3 interval training workouts each week. Because boxing is all about quick bursts of forceful motions, HIIT workouts are an excellent approach to train. As you gain strength, reduce your rest intervals by 10-15 seconds. A boxing training routine might look like this:


  • Warm-up jog of one mile 
  • 1-mile warm-up jog 
  • 6) 600-meter sprints at about 75% of your top speed
  • 1-minute rest between each 
  • 0.5-mile easy cool-down jog

Why Is Boxing Dubbed “The Hurt Business”?

You survive fighting another day in other sports. There is always the possibility of death in boxing. Fighters must relinquish their right to sue if they are hurt during a fight and it happened within the rules of the battle.


Boxing has the same purpose as fighting: to kill your opponent.


The only reason this doesn’t happen is that the Marquess of Queensbury rules, which are the foundation of contemporary boxing, prohibit striking a man who is already down. However, it is not against the rules to punch a man so hard that he dies while still standing.

Boxing Workouts Are Overall Beneficial

A good fighter possesses four characteristics:


  • Physical stamina
  • Mental fortitude
  • Emotional toughness
  • Spiritual fortitude


Individually developing these aspects while training for a fight is impossible.


The training that prepares your body to absorb punches also trains your focus to stay attentive during exhaustion and gives you confidence that it will not kill you. Each area develops the others, so they all develop at the same time.


While a fighter’s progress is frequently uneven, one of these traits rarely improves at the price of another. Instead, a rising tide normally lifts all of the vessels in the harbor. Improvement in one area translates to an improvement in another, even if the rates of improvement differ significantly.

Boxing Training’s Physical Aspect

The physical aspect of boxing is simple to grasp. We see the sweat, blood, and tears that come with throwing and receiving hard punches. Everyone knows about Rocky’s miles of jogging and hundreds of sit-ups, but there’s more. Footwork, coordination, and agility must be superb.


The sweet science’s tagline may be “hit and miss,” but the reality is that when two people meet who have spent hours focusing on:


  • Punching combos and concentrated mitt techniques
  • On the double-end bag, hand-eye coordination and speed are required.
  • Hours of calisthenics and shadow boxing


Someone will be struck. Even Floyd Mayweather, possibly the most evasive and defensive boxer of all time, is struck 16% of the time. If one of the finest boxers ever still gets hit once per six punches thrown at him, then most other fighters get hit *much* more. This means you must be proficient in both the delivery and reception of damage.

Strength Training’s Function In Boxing

Weight lifting is largely discouraged in the boxing world outside of the cruiserweight (175-200 lbs) and heavyweight (201+ lbs) categories. Even among those weight classes, coaches’ attitudes regarding weight lifting will differ.


No boxing coach questions the value of having more muscle, but building bulk consumes time that could be spent developing skills. Opportunity cost. Muscle mass doesn’t win in boxing. Needs skill, and athleticism. Extra muscle strains your cardiovascular system.


Most coaches encourage bodyweight exercises like calisthenics. Push-ups, pull-ups, and sit-ups are undisputed strength exercises. Probably because they boost endurance and reduce the likelihood of gaining muscle, which demands blood and oxygen.


These workouts condition your body to resist the energy demands of the sport and increase muscular density and endurance to better absorb harm. A boxer must also be trained to do certain boxing motions with high intensity and for a long time. To prepare, a boxer will undergo many rounds of bag training. Boxing is great for conditioning.

To SummarizeHow To Train For A Boxing Match

To be clear, there is nothing you can do in training camp to simulate an actual fight’s adrenaline rush and physical output. Even if you could, you wouldn’t want to because a real battle takes days to recover from. You can, however, prepare your body for the hardship it will face during training camp.


There is a distinction between attempting to run a mile in six minutes and jogging. A fighter might either just hit the heavy bag or attempt to kill it. Sparring must also be done at a competitive level; otherwise, the fighter will be unprepared for battle.


All parts contribute to the development of the whole, while the development of the whole strengthens each portion. Bring out your inner boxer! Find out What To Know Before You Start Boxing on our site or call (708) 665-2623 for boxing fitness near me.



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