What Is a Heavyweight Boxer?

What Is a Heavyweight Boxer

As a heavyweight boxer, FightCamp’s Coach PJ explains all about heavyweight boxing & how heavyweight boxers train-plus a heavyweight boxing workout you can try!

Published: March 29, 2021

Topics: Culture, Fight News

Author: PJ Shirdan

What Is a Heavyweight Boxer?

A heavyweight boxer is a boxer weighing over 200 pounds, as recognized by the major professional boxing commissions. Heavyweights have more body mass than other weight classes. Not only do heavyweight boxers have to do a lot of weight training to maintain their muscle mass, but they also have to incorporate conditioning exercises to stay balanced and agile.

What Are The Different Boxing Weight Classes?

These standards are adopted by three of the four major professional boxing organizations (WBO, WBA, and IBF). The different boxing weight classes are:

  • Mini Flyweight: Under 106 lbs.

  • Light Flyweight: 106 - 108 lbs.

  • Flyweight: 109 - 112 lbs.

  • Super Flyweight: 113 - 115 lbs.

  • Bantamweight: 116 - 118 lbs.

  • Super Bantamweight: 119 - 122 lbs.

  • Featherweight: 123 - 126 lbs.

  • Super Featherweight: 127 - 130 lbs.

  • Lightweight: 131 - 135 lbs.

  • Super Lightweight: 136 - 140 lbs.

  • Welterweight: 141 - 147 lbs.

  • Super Welterweight: 148 - 154 lbs.

  • Middleweight: 155 - 160 lbs.

  • Super Middleweight: 161 - 168 lbs.

  • Light Heavyweight: 169 - 175 lbs.

  • Cruiserweight: 176 - 200 lbs.

  • Heavyweight: 201+ lbs.

How Do Heavyweight Boxers Train?

Heavyweight boxers are some of the most popular fighters of all time, yet for being above 200 pounds, not much varies from their training compared to a welterweight. Many heavyweight boxers may choose to focus on explosive power and endurance during training camp, while others may highlight footwork and technique. Heavyweight boxers train just like every other weight class, but weight cutting is not a pillar of their training which is part of the training for other boxers.

What Type of Training Do Heavyweight Boxers Do?

In addition to training for boxing, there are other types of training that a heavyweight boxer (or any weight boxer) will incorporate into their program, such as resistance training, weightlifting, roadwork, stretching, and mobility exercises.

Resistance training is essential for muscle growth and strength. Additionally, squats, cleans, medicine ball exercises, and exercises using resistance bands all are key and great for developing strength. Roadwork has been one of the hallmark pillars of boxing training for centuries; early morning, 5-10 mile runs are great for not only mental clarity and focus, but also increasing your overall conditioning level. Nearly every boxing training camp involves boxing drills, roadwork, sparring, core training, and recovery. Stretching, mobility and recovery are vital as well. Heavyweight boxers, as all athletes, need to rest just as hard as they work. Boxers in all weight classes should train on average 1-3 hours 5-6 days per week.

Finally, all boxers in all weight classes benefit greatly from nutritional counseling. This is important not only for weight management, but to ensure that boxers are utilizing all of their energy when needed. Nutrition plays a part in how fast and how completely a boxer can recover.

What Is a Heavyweight Boxing Workout?

Here is an example of a heavyweight boxing workout:

  • 5-minute dynamic warm-up - stretch, breathing exercises

  • 1-mile run

  • 15-minute jump rope (3x 5-minute rounds or 15-minutes straight)

  • 10-minute round of shadowboxing (technique and movement-focused)

  • 4 rounds of double-end bag

  • 4 rounds of heavy bag

  • 4 rounds of speed bag

  • 300-1000 reps of abs

  • 5-minute cool down - stretch, recovery

Do Heavyweight Boxers Cut Weight?

Most heavyweight boxers do not cut weight but fight close to their natural weight. Thus weight management is not a major priority, and excessive cardio and dieting are not vital to a heavyweight’s training program.

As mentioned above, heavyweights train much like other boxers. FightCamp’s workout library and training videos offer a variety of workouts that are great for heavyweight boxers looking to develop their boxing skills and practice their technique.

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FightCamp Trainer Coach PJ

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

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