The main objective of boxer is to maximize power and explosiveness, and also maintaining his ideal fighting weight. Boxer must be prepared to fight with intensity, round after round. A boxer must train in a sport specific manner if he wishes to be successful inside the ring. Most of the great boxers run 4 to 5 miles everyday. This running session help the boxer to prepare himself to meet the physical fitness inside the ring. The fighter must pattern his training after the physical demand of sport.
Boxer should not waste his valuable time in long slow distance running. The best way to condition the body for boxing is through interval running. The most common intervals for boxers are for distance 200, 400, 600, and 800 meters. Amateur boxers fight 2-mins rounds. The 600 meter interval will closely meet this demand. Professional fighters fight for 3-mins rounds. So the 800-meter interval is perfect for these boxers.
Let's see how the sample interval routine could be:
6*600 meters - 1 minute rest period between each interval
800 meter cool down - light jog
It is important to run the interval at an intense pace. This interval training will help to bring down your heart beating rate to anaerobic levels and will improve the recovery time between interval and running times.
A boxer must maintain his strength and explosiveness for all rounds. A weekly running should consist of intervals, sprints, and an occasional aerobic run. This will be the proper way to increase the strength and power of the boxer.
The actual boxing workout consists of two primary forms of training- skill training and conditioning. As boxing is a skillful game, the most skillful fighter will face difficulty with the opponent who has superior endurance and power. The fighter can develop his skill and physical condition at gym by workout. The training also consist of skill enhancement session that include shadow boxing, bag, punch mitt work with the trainer, sparring and defensive drills.
Boxing is not a sport that can be learned overnight. It is a ballistic sport, and the only way to prepare for this sport is by proper training. To be successful in this sport you must train with intensity. To be best, you must train the best.