What Do Boxers Do For Training?

What Do Boxers Do For Training?
What Do Boxers Do For Training?

What Do Boxers Do For Training? Although a typical boxing match lasts under half an hour, a boxer will spend at least five hours a day, every day, for many months leading up to the fight. Most boxers will use their own unique training regiment, but they will all involve some form of running, high-intensity interval training (HIIT), sparring, mitt work, conditioning and strength exercises.

They will also watch film of their opponent and set up different scenarios with a training partner that may come up when they are in the ring.

If you are looking to get into boxing and want to know what to include in your training routine, here is a quick breakdown of what a typical boxer will do in their training sessions.

HIIT and Run

You could be the strongest person in the world, but without stamina, your boxing career could be over before it really starts. The best way to increase your stamina is by performing HIIT exercises and going for runs on a regular basis. These exercises will also help you improve your speed, endurance and conditioning, all aspects that will help you become a better and more efficient boxer.

As a boxer, you also should train with a purpose. There is a big difference between a light jog around the park and a HIIT & run session. Try incorporating a few exercises in the middle of your run, such as burpees, jumping jacks, squats, etc.

Strength and Conditioning for Boxers

It was mentioned above that strength isn’t everything when it comes to, but it does help a lot! Mixing up your daily routine with weights and bodyweight workouts can help you become stronger, faster, so try to incorporate some of the following exercises into your regiment:

  • Deadlifts
  • Curls
  • Squats
  • Jump rope
  • Bench Press
  • Pull-downs
  • Pull-ups
  • Shoulder lifts
  • Push-ups
  • Tricep extensions
  • Heavy punching bag

Finding a high-quality boxing trainer will be able to help you achieve your goals to become a better boxer by providing more information about the exercises you should be focusing on.

Sparring and Mitt Work

Once you are ready to get into the squared circle, your next step is to work on your punching, technique and rhythm. Sparring and Mitt Work is generally done with a trainer who will wear punching pads on their hands and go through the motions of punching at the right time with the right power. As you progress, you can also work on your footwork and defensive strategies with your sparring partner.

Real Life Scenarios

The last part of a boxer’s training session is to actually practice their skills before the main fight. This is where you put everything you have learned together and set up different fighting styles and scenarios with a trainer or fighting partner. This is where watching the film comes into play. When you watch what your opponent does in a fight, you can set up different scenarios that they found themselves in and find a better way to penetrate their defence or find openings that their past opponents missed.

Additional Workouts

The above information should be enough to get you ready for your first fight, but if you want to really feel powerful, try incorporating these workouts on your off days or during downtime to keep your body running in an optimal condition.

Sit ups

A lot of your power when you punch comes from your core, and one of the best exercises to work out your core is a sit up. Sit ups are also very easy to accomplish pretty much anywhere you want! Pump out some sit ups whenever you find the chance!

Shadow Boxing

Have a couple of minutes to kill waiting outside for somebody or during some downtime between exercises? Try shadow boxing! Shadow boxing allows you to practice your footwork and punching strategy. It can also give you a quick cardio workout!

Walking Lunges

Feeling tired during your run? Rather than sitting on a park bench for too long and losing steam, do some walking lunges. Walking lunges will keep your blood pumping, get you back to your destination sooner, and help improve your balance.

Remember that the best boxers train hard and treat their bodies right. Keep these tips in mind when you want to get into the ring and use the help from a professional boxing teacher to keep you motivated and to learn more about the intricacies of this sport.


Colin Hegarty is a content writer for BreezeMaxWeb that helps businesses showcase their brand through enticing copy. When he’s not working, you can find him playing net in a local beer league or biking around the city.





Related Videos about What Do Boxers Do For Training?

Boxing Workout Routine


How to Plan a Training Week for Boxing




Basic Boxing Workout for Beginners


Women Boxing | Benefits for health


Shadow-Boxing Workout For Seriously Toned Abs & Arms


What Do Boxers Do For Training?

boxing training for beginners, boxing training program 6 weeks pdf, boxing strength and conditioning circuit, 12 week boxing training program, 8 week boxing training program, boxing training schedule, 12 week boxing training program pdf, how to train for boxing at home,