Fight Camps: How To Train Like a Pro Boxer at Home

Fight Camps: How To Train Like a Pro Boxer at Home

Boxers put a lot of effort into their boxing training to be effective fighters. Iain Mackenzie explains what a fight camp is and how you can train at home.

Published: October 14, 2021

Topics: Tips & Technique, Training

Author: Iain Mackenzie

Fight Camps: What Are They? How Do They Work?

A “fight camp” is just a fancy name for a boxing workout and training plan focused on preparing boxers for a fight. Fight camps traditionally extend over a 6-8 week period and are extremely intensive focusing on ‘micro’ goals rather than ‘macro’ goals. Generally, fight training camps are not designed to get an out of shape fighter into shape, but rather to prepare an already in shape fighter to perform at 100% in their upcoming competition(s). However, focusing on ‘micro’ goals can be just as helpful for people who box at home and who aren’t looking to compete. Here’s how:

Increased focus on specific shorter-term goals

Setting ‘micro’ goals, such as trying to run a mile in X minutes or safely lift X pounds, creates milestones that coincide with longer-term and larger goals, such as losing X pounds or developing muscular physique. These smaller, more attainable and approachable steps will help you see incremental progress which will ultimately help you accomplish your larger goal.

Varied training routine

Boxing fight camps have varied workout structures, usually introducing new concepts each week. This keeps training more fun and fresher than grinding out the same routine every day. That being said, some repetition is unavoidable!

Learning new skills

When we are training on our own, if we don’t have the right coach or trainer, we don’t often have the benefit or motivation to learn new skills and techniques. Boxing training camps and coaches are not only focused on fine-tuning your current skills, but also want you to progress. The FightCamp trainers can do this for you at home, too! Learning a skill alongside improving your health is a fantastic way to stay mentally engaged in the workout.

How To Train

Boxing training camps are structured differently depending on the specifics of both the fighter and the opponent, but there are certain factors that are always the same in every fight camp:

Train Like You Fight

Aaron Swenson Hitting a Punching Bag

This means that in a boxing fight camp there is an emphasis on, well, boxing. You generally don’t see athletes lifting a lot of heavy weights or doing much of any exercise that doesn’t have a direct impact on their fight performance. Instead, the focus is mostly on punching and footwork exercises, as well as strengthening their core to withstand punishment from the opponent (this is how boxers get their “lean mean” look).

Practical Cardio

Aaron Swenson Throwing Punches On a Heavy Bag

A boxing match is not a 7 mile run. While cardio is important, boxing is mostly anaerobic. Generally, cardio training in boxing fight camps includes sprints, which have the added benefit of strengthening our legs, and high intensity punching bag workouts, which condition our arms and shoulders. We usually only mix in 2-3 long distance runs (3+ miles) each week. The running and roadwork we do in the morning is usually about a mile or a mile and a half and is typically performed more as a warm-up jog than as a high-intensity run.


FightCamp Trainers Aaron Swenson & Flo Master

Coaching seems like a given in a boxing training camp, but many people overlook how important proper coaching is. Having someone who is experienced to guide and lead you through a camp is imperative, and that’s true for recreational boxers as much as it is for competitive fighters. Luckily, FightCamp has your back with that. From tactics and boxing technique breakdowns to explanations on why you’re doing certain exercises is important so that you understand what you’re working on. The resources provided by FightCamp and the trainers cover everything you need to know for properly working out at home.

Why You Should Go Through a Fight Camp

Fight camps are dynamic and engaging workout plans, and going through one feels like a solid step towards whatever fitness goal you are trying to reach, whether that's fighting competitively or just getting in awesome shape. The “fight camp” is a tradition for a reason, and I strongly recommend that anyone who is even recreationally interested in boxing and training try one--even if it’s a modified version of a boxing training camp in your home gym.

Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home with quality boxing equipment.

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Iain Mackenzie

Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.

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