How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)
Boxing is often considered to be one of the most physically demanding sports on the planet. Elite athletes must develop a defined set of skills closely balancing strength, speed, agility, and endurance.
Becoming a top level boxer requires following a strict diet and training regimen. Although not everyone is fit to become the next Ali or Mayweather—individuals can still enjoy a number of benefits from training like a boxer.
Whether you’re looking to float like a butterfly or sting like a bee—we’ll show you how you can train to become the best version of yourself.
The Boxer Workout
Proper boxing workouts require effective techniques and conditioning. Individuals must be able to land punches effectively while having the endurance needed to last several rounds at a time. This means building physical strength while achieving mental toughness.
Boxers utilize a number of different workout training techniques to optimize their performance. Here’s some common training variations performed by boxers.
- Strength training: 2-3 times a week
- Heavy bag work: 2-3 days a week
- Speed bag: 2-3 days a week
Many boxers will also run daily in order to improve endurance and stamina. The cardio intensive nature of boxing allows them to drop body fat while getting ripped. Although strength training is not required—many boxers choose to lift weights two or more times per week.
What Do Boxers Eat? (The Boxer Diet)
Like many other athletes—boxers must follow strict dietary guidelines in order to help them reach peak performance.
Here’s some foods commonly included in the diets of many boxers:
- Complex carbs: carbohydrates help boxers perform over extended periods of time. Focus on complex carbs low on the glycemic index in order to enjoy long-lasting energy.
- Proteins: protein synthesis helps to improve muscle growth while preventing long-term damage. Additionally protein aids in cellular and tissue regeneration.
- Fats: healthy fats give the body energy and help to support cellular growth. They also assist the body in hormone production.
A boxer’s grocery shopping list may contain variations of the following items:
- Lean steak
- Sweet potatoes
- Brown rice
- Whole grains
Boxers typically eat high amounts of calories due to their cardio intensive workout routines. The high-intensity nature of boxing makes it more useful for fat loss compared to running and other steady state cardio.
Here's what MMA fighter and FightCamp trainer Shanie Smash recommends when it comes to a go-to protein shake recipe and what to eat before a boxing workout:
What are the Basic Skills of Boxing?
Unlike other sports—boxing has few movements, but they require careful refinement in order to master techniques.
The most commonly taught skills in boxing courses are:
Each of these skills must align with one another synchronously in order to achieve mastery. Fundamentals are critical in boxing and even advanced fighters must continually improve movements to become a top level athlete.
What are the Basic Techniques in Boxing?
Boxing consists of very few basic techniques compared to other sports. Here’s the main staples beginners should focus on learning:
Here are some of the basic boxing techniques you can learn from home:
1. The Boxer's Stance
2. The Jab
3. The Lead Hook
The basic skills of boxing are simple to perform, yet difficult to master. Boxing techniques can be performed at home by using a heavy bag, but who has the time to work with a trainer on a regular basis?
Welcome to FightCamp
FightCamp is an at-home interactive boxing gym that provides access to hundreds of online, on-demand classes. As the leader in at-home boxing workouts—it uses equipment and personalized online training courses to help you get in shape quickly.
Our specially designed workouts will help boxers of all skill levels build technique while getting into the best shape of their lives. Look good and feel great with everything you need to become the best version of yourself.
For more information about our world-class training programming, be sure to check out our website for additional support.
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The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years experience training clients in boxing and fitness.