Tick that BOX

Posted on November 12, 2010


Excerpts from my piece in Men’s Fitness – Nov 10

Random top tips to stay on top in the ring:

Food for Fuel

  • At least five meals per day consisting of fist-sized portions
  • Focus on complex carbs, such as sweet potato and wholewheat pasta, protein, good fats (low saturated) and low sugar foods
  • Plenty of water daily to stay well-hydrated
  • Cre-alkaline tablets before training to maximise muscle growth
  • Power shake before training to increase energy levels
  • Protein shakes after training to help promote muscle repair

Top tips to avoid being hit

  • Footwork and head movement are essential – you need to keep your guard up
  • Establishing a good stance increases your ability to avoid punches – feet need to be shoulder width apart with knees slightly bent and you should stay on the balls of your feet at all times
  • Relax which is so hard to do when someone is trying to punch you but it is key to preserving energy and keeping your guard and composure
  • You must be able to keep your balance so you’re not left open to attacks from your opponent
  • Flexibility and agility are also vital to respond to the tactics of your opponent

Top tips to fool your opponent

  • Stay quick with your hands and light on your feet – mobility and adaptability to adapt cannot be overrated
  • Conserve energy as your opponent expends it then counterattack when your opponent is tired
  • Do the opposite of what your opponent expects
  • Master as many different combinations of punches as possible to be as unpredictable as possible
  • Punch from different angles – this gives you more power and more opportunities to catch your opponent off-guard

How to condition for boxing

How do you condition for boxing when it requires constantly moving your lower and upper body, keeping your arms up continuously, throwing dozens of punches and receiving in the process a few hard knocks? The answer is a lot of hard work!

  • Roadwork

Boxing demands top cardio-vascular conditioning. It’s also a leg sport, as a good fighter needs to be mobile and all hard punches start on the balls of the feet. That means to condition for boxing, it’s good to run. Boxers should switch periodically switch between regular road running, wind sprints and stair running.  Persevering in the Dubai heat is great for toughening you up psychologically too.

  • Exercises

As a rule, conditioning for boxing means doing a lot of the exercises you had to do in gym class at school such as push ups, crunches and skipping.  A few rounds of jumping rope is a standard feature of almost every boxing work out. Exercises with medicine balls and pull-ups are also beneficial.

  • Bagwork

Punching the heavy bag is to many what conditioning for boxing is all about. Five or six rounds on both the heavy and double-end bags are a minimum with eight to ten rounds being routine for a pro’s work out. That doesn’t include two or three rounds hitting the speed bag.

  • Mitts and Sparring

Nothing conditions for boxing quite like the real thing which boils down to mitt work and then sparring. Working with a partner simulates the demands of a real fight in terms of movement and hitting a moving target. Sparring adds the element of getting hit back. By the time a professional fighter in a real training camp reaches the last couple of weeks before a fight, they are sparring every day.

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