Boxing is a sport that requires a high level of physical and mental fitness, as well as skill and technique. Professional boxers train hard to prepare for their fights, and to maintain their peak condition. If you want to train like a professional boxer, you need to follow a rigorous and structured routine that covers all aspects of boxing training. Here are some tips on how to train like a professional boxer:
1. Warm up and stretch. Before you start any boxing workout, you need to warm up your muscles and joints with some light cardio and dynamic stretching. This will help you prevent injuries and improve your performance. You can do some jogging, skipping, jumping jacks, or shadow boxing for 10 to 15 minutes, followed by some arm circles, neck rolls, shoulder rotations, hip swings, leg swings, and trunk twists.
2. Work on your technique. Boxing is not just about throwing punches, but also about how you move, defend, and counter. You need to work on your technique to improve your accuracy, speed, power, and efficiency. You can practice your technique with a coach, a partner, or a mirror. You can also use a heavy bag, a speed bag, or a double-end bag to work on different aspects of your technique. You should focus on your stance, footwork, balance, head movement, jab, cross, hook, uppercut, body shots, combinations, defense, and counter-punching.
3. Do some sparring. Sparring is the closest thing to a real fight, and it is essential for any boxer who wants to improve their skills and confidence. Sparring allows you to test your technique, strategy, stamina, and mental toughness against a live opponent. You should spar with someone who is at your level or slightly better than you, and who can give you constructive feedback. You should also wear proper protective gear such as gloves, headgear, mouthguard, and groin guard. You should spar for 3 to 5 rounds of 3 minutes each, with 1 minute rest in between.
4. Build your strength and power. Strength and power are important for any boxer who wants to deliver strong punches and withstand the impact of their opponent’s blows. You can build your strength and power by doing some weight training or bodyweight exercises that target your core, upper body, and lower body. You can do exercises such as squats, lunges, deadlifts, push-ups, pull-ups, dips, rows, bench press, shoulder press, bicep curls, tricep extensions, planks, crunches, leg raises, etc. You should do 3 to 4 sets of 8 to 12 reps for each exercise.
5. Improve your endurance and speed. Endurance and speed are also vital for any boxer who wants to last longer in the ring and outpace their opponent. You can improve your endurance and speed by doing some high-intensity interval training (HIIT) or circuit training that involves short bursts of intense activity followed by brief periods of rest or low-intensity activity. You can do exercises such as sprints, burpees, mountain climbers, jump squats, jump rope, kettlebell swings etc. You should do 20 to 30 seconds of high-intensity activity followed by 10 to 15 seconds of rest or low-intensity activity for 10 to 15 minutes.
6. Cool down and recover. After you finish your boxing workout, you need to cool down your body and mind with some gentle cardio and static stretching. This will help you lower your heart rate, relax your muscles, and stiffness. You can do some walking, cycling, or swimming for 10 minutes, followed by some stretches for your neck, shoulders, arms, chest, back, hips, legs, and calves.
You should also drink plenty of water, eat a balanced meal, and get enough sleep to replenish your energy and repair your muscles.
These are some tips on how to train like a professional boxer. By following these tips, you can improve your boxing skills and fitness level, and prepare yourself for any challenge in the ring.
Remember to train smart, train hard, and train consistently.