Boxing is often considered one of the most physically demanding sports on the planet. Elite athletes must develop a defined skill set in which they closely balance strength, speed, agility and endurance.
Becoming a top-level boxer requires following a strict diet and training regime. While not everyone is fit to become the next Ali or Mayweather - people just starting out can still enjoy a number of advantages as a performance boxer.
Whether you want to flutter like a butterfly or sting like a bee - we'll show you how you can train to become the best version of yourself.
Proper boxing training requires effective techniques and conditioning. Individuals need to be able to land punches effectively while having the stamina to withstand several rounds in a row. This means building physical strength while achieving mental toughness.
Boxers use a number of different training techniques to optimize their performance. Here are some common training variations performed by boxers.
Strength training: 2-3 times a week
Bag training: 2-3 days a week
Speed training: 2-3 days a week
Many boxers will run daily to improve their endurance. The cardio-intensive nature of boxing allows them to drop body fat. Although strength training is not necessary - many boxers choose to lift weights two a week.
What diet to follow?
Like many other athletes - boxers need to follow strict dietary rules to help them achieve peak performance. Here are some foods commonly included in many boxers' diets:
Complex carbohydrates: carbohydrates help you perform for long periods of time. Focus on complex carbohydrates with a low glycemic index to enjoy energy over a longer period.
Protein: protein synthesis helps improve muscle growth while preventing long-term damage. In addition, protein helps cell and tissue regeneration.
Fats: healthy fats provide the body with energy and help support cell growth. It also helps the body in the production of hormones.
Your shopping list should include
Boxers typically eat high amounts of calories due to cardio-intensive workout routines. The high-intensity nature of boxing makes it more useful for fat loss compared to running and other cardio exercises.
What are the main skills of a boxer?
Unlike other sports - boxing has few moves, but they require careful refinement to master the techniques.The most common skills taught in boxing classes are:
Each of these skills must align with each other synchronously to achieve mastery of the punch. Fundamentals are essential in boxing and even advanced fighters must continually improve their moves to reach the next level.
What are the main techniques in boxing?
Boxing consists of very few basic techniques compared to other sports. Here are the main essentials for beginners who should focus on learning:
How do you maintain your equipment correctly?
GLOVES AND SHIN GUARDS
Wipe them inside and out after each use
Dry them in a well-ventilated area (no direct heat)
Spray disinfectant or an alcohol solution once a week
Clean with a soft cloth and slightly diluted soap if they are very dirty
Never machine wash
Do not leave them to soak
Check size and wash equipment before first use
Wash equipment inside out
Use cold water
Dry in an area out of direct sunlight
It is recommended to use a delicate mesh bag to prevent fabric damage in the washing machine
Organic detergent is recommended
Do not iron, bleach or fabric softener
When should you change your equipment?
Smelly, broken or just plain old ... all equipment will eventually wear out. How do you know if your equipment needs renewing?
Boxing shoes should be replaced every 6 months, depending on the frequency of use (assuming they are used in the gym and in sparring 6 times a week). Six times a week, 4 weeks a month, 6 months = approximately 144 rounds.
Track the number of rounds you log in each sparring session to get the most accurate record of the minutes they are used.
Once you notice the soles breaking down, coming off the top of the shoe or loosening in the ankle support, we recommend replacing them to prevent potential foot injuries.
CARE TIPS: Do not use boxing shoes and running shoes interchangeably. The lightweight soles and materials of boxing shoes are not made for hard surfaces or outdoor conditions. Using them outside the ring or on unpadded surfaces will loosen the shoes faster and reduce the support they provide.
Training gloves should be replaced every 8-9 months, depending on frequency of use (assuming 5-6 times a week.) Five times a week, 4 weeks a month, 6 months = approximately 120 rounds.
Track the number of rounds you log in each workout to get the most accurate record of the minutes they are used.
Once you notice that the padding is cracked or you feel a greater impact on your joints through the glove, we recommend replacing them to prevent potential hand injuries.
CARE TIP: Do not use bag gloves and combat gloves interchangeably. The harder surface of the bags you hit breaks down the foam in the combat gloves faster. It also creates a rougher surface and can embed small particles of material on the striking surface of the gloves that you then hit a sparring partner with.
Sparring gloves should be replaced every 6 months, depending on frequency of use (assuming 2-3 times a week.) Three times a week, 4 weeks a month, 6 months = approximately 72 rounds.
Track the number of rounds you record in each combat session to get the most accurate record of the minutes they are used.
If you notice the skin or material around the joint cracking or showing an excessive amount of wear, replace them sooner for safer contact.
You should always feel at least 1.5-2" padding over the joint. With extra wear and contact, the foam will break down faster and should be replaced.
CARE TIPS: To prolong the life of your combat gloves, clean them after each use. By removing excess body oils, sweat and salts that break down the leather and foam construction, you'll get better quality use out of your gloves. Also, allow them to dry thoroughly between each workout to prevent mold and bacteria buildup.
Hand bands should be replaced every 4-5 months, depending on how often you use them and how well you maintain them
If you let them dry thoroughly after each workout, wash them regularly (after every third session) and keep them free of accidents and tears, they should last you a while.
CARE TIPS: Don't wrap them wet and don't throw them in your gym bag. Let them dry completely before wearing them to your next workout. Keeping them clean and replacing them more often will extend their life. New bandages help keep your gloves free of bacteria and mold.
Helmets should be replaced every 9 months, depending on frequency of use (assuming 2-3 times a week.) Three times a week, 4 weeks a month, 9 months = approximately 108 rounds.
Helmets don't usually take as many hits and penalties as gloves. Direct contact is not made as often and does not absorb as much force.
MAINTENANCE TIPS: To extend the life of your headgear, clean it after each use. By removing excess body oils, sweat, hair products, inner fabrics and foam, you'll get better quality wear from your headgear. Also, let it dry thoroughly between each workout to prevent mildew.
We hope this information has been useful to you, and if you're in need of the latest gear for the start of your career, don't forget you can find it on our website.