Boxing is one of the most spectacular sports. Betting on sweepstakes, sometimes, reaches several million dollars, which is probably why he is considered the most corrupt sport. But in order for the show to be spectacular, training boxers occupy a very important part in it. Not to mention that the outcome of the battle, the popularity of the boxer, his position in the standings and, of course, the prize money, depend on this.
Training
It is probably no secret that the boxer's strength training occupies more than 90% of the total stay in the gym. This is due to the fact that without sufficient physical preparation there can be both sharpness and speed of impact. It is also worth noting that during strength training, boxing endurance also increases, which is necessary so that during the entire time allotted for the fight, the athlete can conduct it tightly, combining it with quick and easy movements in the ring.
As for the muscles of the athlete, they become relevant with completely different actions. So, the legs, back, deltoid and extensors of the arms, pectoral and oblique muscles of the abdomen develop in the course of an ordinary training, but in order to satisfy the modern requirements of strength training, the athlete must use special exercises.
Exercise classification
Naturally, a boxer's strength training implies a systematization of sports exercises, which is accepted in boxing, and is based on competitive ones. These are called special, and they pass in pairs, often with gloves.
As for other exercises that are considered common to all sports, these are referred to as general developmental.
All the rest, which do not fall under either the first or second category, are called specially preparatory. They include simulation exercises both in pairs and solitary, strikes on shells and others.
There is also a separate group that prepares the athlete for more complex exercises. By themselves, they are quite simple, but in their structure they are similar to those for which the athlete is prepared in the future.
As for the physical preparation of the athlete, it is worth noting that even the same exercises, which differ from each other in the method of their implementation, can be used in order to develop various qualities that will be necessary for the boxer.
Methodology
The fact is that even the classic training of boxers has always been based on a large number of repetitions and work with light weights. This not only trains muscle endurance, but also does not affect muscle growth, because an athlete needs only strength and speed.
Thus, muscle endurance is developed, thanks to a skipping rope, running, etc. Directly in the gym itself, you need to deviate to work with heavier weights.
It is because of this that boxers train at the highest possible speeds and with dense intensity. Thanks to this, productivity increases.
Special Boxing Workouts
The specifics of this sport is such that it implies mainly training according to an individual plan, but one should not forget about general training. As for the first one, it’s mainly paired exercises, practicing blows, shadow boxing, coordinating movements during defense and attack, working on boxing equipment, etc. Moreover, the athlete’s special training can be divided into two parts: the first is a kind of foundation , in order to maximize the development of motor functions, on which the main boxing unit is based. At the same time, the better the first level of training is worked out, the stronger the second will be learned. Thus, do not underestimate physical fitness, just like the main one. The best combination will be the perfect combination of the first and second under the supervision of an experienced trainer.
Underestimation
Underestimation of boxing training and the development of only one side inevitably lead to one-sided development and fairly low and unstable athletic performance. If we turn only to general physical training, then there will not be enough shock and technical base, which is not enough to adequately perform in the ring. But, on the other hand, if you devote time only to special training, without having a suitable common foundation under your feet, then victory is unlikely to be achieved, especially in a fight with an opponent who took this error into account.
Boxer training at home
Many people ask whether it is possible to engage in sports activities in an amateur or semi-professional way, using not professional equipment in gyms, but improvised means. Naturally, this option is not only considered, but remains preferable for those people who cannot afford a full-fledged workout in the gym. The following are some of the exercises that professional boxers perform without having any additional equipment at hand:
- Push-ups from the floor (preferably with claps).
- The so-called "shadow boxing" (if possible with weights on the legs and arms).
- Cross country running.
- Jumping in place with pushing the bar from the chest (you can even use a mop).
- Hold the same object on your shoulders behind your head and perform rotational movements.
- Bike (if possible).
- Training "uppercut" with weights.
- Jumping on one leg through a bench or ledge and in length.
- Beats in the pool (as an option a river, lake, pond).
- Practice blows on the knees and in a sitting position, then jumping out.
- Exercises on the horizontal bar.
- The rise of the body.
- If possible, rope climbs.
- Run up the stairs.
- Jumping rope.
Thus, you can complete the full course of exercises, which will give a similar result as the training of a boxer in the gym. It would be a desire.
Professionals training
Using the example of Floyd Mayweather Jr. (Floyd Mayweather, Jr.), one of the best athletes of our time who does not have a single defeat, you can take a detailed look at one day in the gym and understand how difficult and varied the training program for boxers is. The exercise plan is designed so that the athlete can go to a whole new level:
- Sparring. Many boxers start with hard physical training, and then go to the ring. Floyd’s situation is different: first a light warm-up, then sparring with 4 partners for 10 minutes each.
- Speed bag and paws. Next is practicing strikes and working with a coach. In an average of 7 minutes, he hits 800 hits.
- Cross. Jogging is a necessary attribute. At least 3 times a week you need to run 8 km.
- Work on a heavy bag. Practice a hard blow for 30-40 minutes.
- Other physical exercises in which there is a game of basketball or training with your eyes closed.
End of workout
If everything is clear with the lessons in the room, then you should not forget that in no case should you stop abruptly. Boxer training never ends abruptly. Professionals work hard and even after the main program add a few more exercises, after which the weight and intensity gradually decrease. An amateur can finish stretching exercises.