Boxing is a sport that requires a full commitment to training whether you fight on the amateur or professional level. When you get in the ring against an opponent, you must realize that his goal is to hit you with hard punches and to knock you out. That should also be your goal when you step in the ring. In order to do this, you must be in excellent physical condition.
Road Work
One of the keys to getting in the ring and fighting well throughout a boxing match is building endurance through running. Most boxers will run 3-to-5 miles per day, four days a week, when in training for a bout. If you have great boxing skills, they won't do you any good if you run out of energy and you struggle in the final rounds. Doing road work on a consistent basis will help you maintain energy levels and give you the confidence that you can fight at your best for a 10- or 12-round fight.
Speed Bag Training and Focus Mitts
The speed bag is the top tool in boxing for building quickness while punching. It is especially effective when it comes to working on your left jab. When you hit the bag with your left jab, you will increase speed and quickness and hone your timing and hand-eye coordination. After you have developed confidence in your jab, introduce your right cross, left hook and right jab. Work with your trainer to develop accuracy and timing by hitting the focus mitts. Your trainer or coach will put on two gloves called focus mitts that will protect their hands when you hit them. The focus mitts resemble baseball catcher's mitts. The trainer will move them after you throw punches and you will need to develop excellent quickness to hit them consistently.
Power Punching
In order to build strength to become an explosive puncher, you must hit the heavy bag. A heavy bag used by high-level amateurs or professional fighters will weigh between 75 and 100 pounds. If you swing your fists at the heavy bag without using your full body weight, the bag will barely move and you can sprain your wrist or fingers. However, if you can start throwing punches with your full body weight behind the punch, you will develop the power needed to knock out your opponent.
Sparring
In order to prepare for any bout, you must get in the ring and spar. The best idea is to spar with someone who is of similar size and experience, but that is not always possible. You are better off getting in the ring with a more experienced fighter than a less experienced one. Once you get past the nervousness and anxiety of getting in the ring, attack your opponent with a plan. Make sure you use your left jab to set up your other punches and move so you get out of range of your opponent's punches. Spar for at least three 3-minute rounds, and try to work your way up to six rounds before you step into the ring for a boxing match.
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