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There are many components that need training, aerobic is important to maintain, I know I said it ain't the
most important in boxing fitness but it still has to be worked on in some degree if only for general health and well being.
As I stated earlier, the anaerobic system is the most important for a boxer, anaerobic means that energy required is supplied
without the presence of oxygen. The anaerobic glycolysis energy system relies on the use of stored glucose in the blood, or
glycogen stored in the liver, to provide energy. This system is used for high - intensity exercises that last between 30 seconds
and 2 minutes, for examle a 400 - metre sprint or a boxing round. The anaerobic system produces a by - product called lactate.
Lactate builds up in the body causing the Ph level to drop, which leaves the boxer with a burning sensation in the muscles.
The boxer becomes fatigued and exercise becomes difficult as ATP energy production stops.
How to train this system:
The best way is short, very intense exercises in the form of interval training, sprints, bag work and sparring.
Intervals
For anaerobic fitness work intervals can be very short and intense, look at the sample:
. speed endurance -short bursts up to 15 seconds with 15 seconds rest.
For boxing specific fitness, you can use the same work/rest ratio as a bout.
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Components most important to boxers.
Strength
To produce power in a punch with the aim of delivering a knock out blow, also strength endurance to produce power over
a significant period of time.
Balance
If you have bad balance then you have a greater chance of being knocked down, balance is also required to deliver a solid
punch.
Muscular endurance
A boxer will throw hundreds of punches throughout a fight, so poor muscular endurance will lead to defeat. You need to
be able to keep your hands up and keep fighting right to the end.
Speed
Hand and feet speed is required in boxing, you need to be able to punch and move efficiently.
Anaerobic fitness
A boxer needs to fight at high intensity throughout a bout to stand any chance of winning. Aerobic fitness is also needed,
moving around the ring when not fighting is aerobic activity.
Agility
A boxer will need to constantly change direction during a fight.
Reaction
You need to be able to block punches and duck in time, think about!
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What type of training?
Weight training: It is a myth that weight training can have a negative effect on performance, this is
only the case if not done properly. Weights can increase speed and power as well as endurance. It is best to lift heavy weights
with explosive movements (upwards), 1-3 times a week is good enough so it does'nt interfere with other parts of training.
Do not do weights on the same day as you spar.
Acceleration: This is important because a boxer will move up a gear at any time, resistance drills are a good example,
such as running with a tyre (good for strength)
Speed: Loads of training for this one can be done, we won't look at them all here because there is another page with
training routines on this site COMING SOON.
But sprints are a good example.
Bodyweight exercises: such as pressups etc, these help with strength, endurance, speed, power etc etc. these are AWSOME.
Also good for anaerobic fitness.
Plyometrics: Also known as jump training, they improve explosive power and are good for anaerobic fitness. Stepping off
a box (shortening stage) then immediate maximal force when the muscle lengthens (explosive movement back up to another
box). There are many routines out there and I will have some good ones on the next page when it is finished.
Interval training and running: Mentioned above.
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"Winning is'nt everything, but striving to win is"
Vince lombardi
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Remeber all this is in addition to bag work, mitt work and sparring, which I will also be giving routines for.
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