Boxing Training Guide

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Boxing: A Great Sport - Cardiovascular Training for the Boxer    By Katalin Rodrigues Zamiar Cardiovascular or aerobic exercise is any repetitive activity that is done for at least 20 minutes that utilizes the large muscles in the body (legs, back, chest).  When the body is in the aerobic state, it requires an extra supply of oxygen, which your lungs get from the air then is supplied to your muscles.  Although the sport of boxing requires a strong cardiovascular system, it is best to use a cross-training program for improving cardiovascular fitness.  Cross-training will improve the overall fitness level, aside from keep the heart strong.  Tim Hallmark, Evander Holyfield’s trainer uses swimming and biking to cross-train Holyfield’s cardiovascular system, “ not only does the bike and pool improve his overall cardiovascular fitness, but because it cross- trains Evander’s body, it reduces the incidence of injuries.” To most, cardiovascular exercise equals calorie burn.  Although this is true, the purpose for the boxer to use varying forms of aerobic exercise to keep the cardiovascular system finely tuned for an upcoming bout is to also improve muscular endurance in an athletic state.  For example, the large muscle groups (legs and trunk) are involved in 3 sets of 20 reps of lunges.  However, 15 minutes of biking, then 10 minutes of running and then 15 minutes of jump rope, all within the target heart rate zone, also use these same muscles groups, but require athleticism.   Evander Holyfield’s cardiovascular program includes swimming laps, stationery bike, jump rope and running.  Tim Hallmark his trainer, a consultant for the Olympic Training Center and certified Fitness Specialist points out that each of these forms of exercise use the large muscle groups in different ranges of motion, which helps to train the body completely. Jon Jon Park, who has managed the training of fighters like Oscar de la Hoya, Floyd Mayweather and David Kamau focuses on developing the cardiovascular fitness through traditional running routines and the Nordic track.  Park looks at cardiovascular fitness as the one steady state of exercises involved in a boxer’s training regiment.  Park gets his athletes to run at 85 % of their maximum heart rate for a 45 minute period of time about 3 times per week on sporadic days. Even 5 time World Kickboxing Champion Brigett Riley has crossed over into the world of boxing and is currently the World Bantamweight Boxing champion.  Brigett employs a different method of cardiovascular cross-training.  Since running is her staple cardio exercise, other than jump rope, she changes the surface that she runs upon.  She includes multi terrain, the parks, beaches, mountains and even her local college campus.  When running on a multi terrain course, the legs experience superb cross training!  If you are fortunate to live near a park or college campus that has flat and hilly surfaces, long stairs and steeply elevated stairs you will met your challenge regardless of your running capabilities.  Furthermore, nice long runs on the beach truly work the lower limb, which includes the calf and ankle joint, due to the soft and un-level surface that the sand provides.  Depending upon the type of run and the runner you are – you can even create a varying course on the beach by running straight or zig zagging your run up and down the beach. The concept of cross-training for the boxer is a fairly new concept.  Since boxing is not a sport included in collegiate athletic programs, like football, baseball, basketball, track or soccer, it has missed out on the opportunities of these fore mentioned college programs.  Without that collegiate affiliation, boxing has missed out on the discoveries and research of exercise science over the past 20 years.  So it is no surprise that most boxers and their coaches are not schooled or exposed to cross training concepts. Even fighters like Bobby Czyz, one of boxing’s great middleweight champion did not use anything other than road running and jump rope for cardiovascular conditioning.  Czyz a man of notable intellect, retired in 19xx and simply missed the boat – coaches at that time were not open-minded to reading exercise science materials that proved the benefits of cross-training.  Furthermore, boxing’s two biggest superstars, Evander Holyfield and Oscar de la Hoya are both intelligent men who have recognized the need for more than a single boxing coach and do not want to miss out on physically excelling beyond all past fighters.

5 Great Cardiovascular Workouts These routines include some anaerobic drills which train the body more accurately for boxing.   Cardio should be done 3-6 times a week depending upon the level of athelte.

Spinning Classes – Most local health clubs offer spinning classes. MARTIAL ARTS BENEFIT:  Will build great strength in the thighs, improving stances overall.

½ - 1 Mile Run, then 3 minute Jump Rope Interval – Just tie the rope around your waist and go for 30-60 minutes. MARTIAL ARTS BENEFIT:  Improves wind overall for sparring and forms.  If ½ miles are run fast, the anaerobic system will also improve.

Wall Climbing – Although an usual workout, wall climbing on a treadwall or at a climbing gym will quickly prove its overall workout. MARTIAL ARTS BENEFIT:  Will increase agility ultimately improving hand and leg coordination which will benefit footwork skills when fighting.  The treadwall can also improve ground fighting skills due to the ‘scrurring’ nature of fast climbing.

Run a Mile (on any surface), Sprint a 1/4 Mile – Go for 30-60 minutes. MARTIAL ARTS BENEFIT:  Will improve ability to fight long rounds, like in judo matches.

Swim 4 laps (breast stroke or backstroke), then Swim Sprint Freestyle One Lap – Make sure that you regulate your breathing. MARTIAL ARTS BENEFIT: Will improve breathing for intense form and fighting competition.  Will also, condition arms to avoid getting ‘punched out.’