Training for a fight

[Flick]

well techincally i'm training for boxing. a lot of people around
where i live are into ameture boxing and i'd like to start, but i need
to know how to train for it. I'm 17, 5'10'' and 165lbs if that makes a
difference. I'm alreay pretty strong; i've been lifting for a few years
and have played football. To tell the truth, i can punch pretty hard
but that doesn't matter when you're not fast enough. I need to work on
speed, agility, strength, endurance and technique. So if any of you are
into this type of thing and can throw a few tips at me or a workout routine
(like what should i do? heavy/low reps, medium/medium reps?) that would
be great. links would be great too. thanks.

[namistai]

First of all start sparring, and do it a lot. Getting used to being hit is the first thing you need to do.

Shadow box with dumbbells, maybe 5lbs and do this a lot too. Get a punchbag and beat up on it til you can't stand up anymore, then get up and do it all over again. Jumping rope is great for boxing too.

Leg strength is going to be the key to punching power so make sure you do lots of squats etc and other leg exercises.

Get running and run a lot. Boxing really takes it out of you so do loads of good hard cardio.

Basically though the best way to get in shape for boxing is to box day in day out. Being fast and strong and fit doesn't matter if you don't know how to defend yourself and this takes a lot of practice.

[TommyD]

Originally Posted by namistai

First of all start sparring, and do it a lot. Getting used to being hit is the first thing you need to do.

Shadow box with dumbbells, maybe 5lbs and do this a lot too. Get a punchbag and beat up on it til you can't stand up anymore, then get up and do it all over again. Jumping rope is great for boxing too.

Leg strength is going to be the key to punching power so make sure you do lots of squats etc and other leg exercises.

Get running and run a lot. Boxing really takes it out of you so do loads of good hard cardio.

Basically though the best way to get in shape for boxing is to box day in day out. Being fast and strong and fit doesn't matter if you don't know how to defend yourself and this takes a lot of practice.

Power cleans and other olympic lifts will get you a lot stronger and add P-O-W-E-R!

[ebon00]

Explosive exercise couple with plyometrics will help. Get started on the power variations of the olympic lifts, especially the push jerk which will help with both foot speed and punch speed. Explosive bench presses should also work if alternated with "jump" pushups. However, if you decide to join there will surely be a coach there to tell you what kind of workout you need. And since these guys are usually old figthers themselves it pays to heed their advice.

[ballast]

Start with conditioning.Boxing is one of the most physically demanding sports out there.I don't care how strong or powerful you are, if you gas out early in a fight, you will find yourself in a lot of trouble.
Start with interval running.400 meter runs at a pace between and all-out sprint and a jog are a great conditioning tool.Start off with 4 400m intervals with a 1-minute rest interval between each 400.Hit these intervals on 3 non-consecutive days per week and gradually increase the intensity and volume of your running sessions.Interval running simulates the anaerobic work/rest demands of a boxing match and is also excellent for building strength in the legs and hips which is very important.In addition to your 3 interval runs per week, do a distance run of 3 or 4 miles.
In addition to your anaerobic/aerobic training, you will need strength-endurance to sustain the required muscular demands in the ring.Calisthenics work well for this purpose.One of the best exercises is burpees(a squat thrust followed by a jump out of a deep squat).Since burpees are of a plyometric nature, they also help build explosive power in the legs.When done for high reps, they are also a great conditioning exercise.In addition to the burpees, pull-ups, dips, sit-ups, and back extensions are all exercises that should be in a boxer's workout.Try 3 circuits of 10-20 reps each.
If you decide to add weightlifting to your routine, make sure it primarily focuse on the olympic lifts and their variations as they are excellent for power development which is way more beneficial to the boxer than simply performing strength exercises.You don't want to load up a bar with a ton of weight and have to grind out every rep.This will teach your muscles to become use to working in a slow fashion.The olympic lifts teach your muscles how to explode.Some instruction by a qualified lifting coach is a good idea, but if not, start with the partial lifts like hang cleans, hang snatches, and push presses.These are easier to learn than the full lifts.Don't get too carried away with things like bench presses or barbell squats.Your shoulder and arm muscles are going to be getting plenty of stimulation.Heavy bench presses may be a bit too much.Your legs will be getting plenty of stimulation from the interval running.Barbell squats will more than likely overtrain the legs.
My advice would be to start a workout program with the above examples in mind and train hard for 2-3 months before attempting to start with actual boxing instruction.Show your coaches that you are serious about this and you have the intestinal fortitude to get into shape on your own.If you show up in good shape, the less time they will have to devote to that aspect of your training.

[Sizzle]

IMO, strength has very little to do with winning a match. i think it more leans on technique and skill. check out the boards on www.rossboxing.com. i've chatted with a few (because im looking to take up boxing seriously now) and ive noticed that many are, to be brutally honest, weak as far as pushing weight. im even a hell of a lot stronger than them but i know they could plummet my ass. i agree to concentrate on hitting the bag, shadowboxing, etc. endurance plays a big part. if you can get yourself into a boxing gym, familiarize yourself with the equipment and people. the more you come, the more experienced boxers there will recognize you and take you seriously for trying to improve. then most likely, they'll be happy to toss you a few pointers here and there.

[stencil]

You'll want a good combination of both strength and cardiovascular training. Rotate between both. Don't count out weight training or bodyweight exercises. Set a schedule and stick to it, something like:

Monday: Weight lifting
Tuesday: Cardio & sparring & body-weight exercises (pushups, crunches, dips, etc.) & bag work
Wednesday: Weight lifting
Thursday: Cardio & longer sparring session & bag work
Friday: Weight lifting
Weekend: Sparring match (i.e. not alone)

Your best boxing workout will be in the ring, IMO.

[Lee J B]

Well I used to box so I thought I could add something here, seems as if the guys have covered it. Bump to ebon00.

[atsharrock]

Just look at Muhammed Ali for a great example of what your talking about, he wasnt the strongest man ever. He was quick. Thats all thats needed, when i sparred in Karate fights, all i ever thought about was dummying the guy and quickly jabbing him.

For me fighting is all about ur agility and speed.

On your training note though, they'll got it covered.

[JKDman]

Originally Posted by atsharrock

Just look at Muhammed Ali for a great example of what your talking about, he wasnt the strongest man ever. He was quick. Thats all thats needed, when i sparred in Karate fights, all i ever thought about was dummying the guy and quickly jabbing him.

For me fighting is all about ur agility and speed.

On your training note though, they'll got it covered.

Well they have it covered. I study JKD(Jeet Kune Do). The most well rounded martial art around. And believe me, you need speed to make the power and endurance! Like Bruce Lee says " Begin now immediately to work on what i mentioned to apply all you've learned with economy and motion- you will double your speed and skill doing just that".