How Do Boxers Train For a Fight?

FightCamp - Training for a Boxing Match

Looking to train for your next BOXING fight? Boxers incorporate running, HIIT, strength training, conditioning work and boxing drills to get in fighting shape.

Published: May 21, 2021

Topics: Tips & Technique, Training

Author: Tommy Duquette

Boxing Training Routine

Boxers train approximately 5 hours a day when they are getting ready for a fight. There are many ways that you can train for a boxing match, but you have to incorporate different exercises and methods in order to get into the best shape. These boxing practice exercises include: running, HIIT (High-Intensity Interval Training), mitt work, sparring, strength and conditioning, and boxing drills.

Running and HIIT

To be able to go the distance a boxer needs to have stamina. Running (roadwork) with high-intensity interval training is a common form of cardio training that boxers use in their boxing training routine. Roadwork isn’t just your normal jogging at a steady pace for 5 miles. It’s common for a boxer to sprint as hard as they can for a short amount of time (intervals) or distance. This type of cardio training helps a boxer train for a boxing match with conditioning, endurance, and speed. A lot of boxers will incorporate 2-3 interval training workouts each week. Since boxing is about short, bursts of powerful movements, HIIT workouts are a great way to train. As you get stronger, you can decrease your rest periods by 10-15 seconds. An example of a boxing training routine would be:

  • 1 mile warm up jog

  • (6) 600 meter sprints at about 75% of your top speed, with 1 minute rest between each

  • 0.5 mile easy cool down jog

Mitt Work and Sparring

Mitt work and sparring are other forms of boxing practice that boxers use to train. These exercises are more realistic to an actual fight than heavy bag boxing drills because they can help boxers improve several skills they need in the ring, such as:

  • Power

  • Speed

  • Technique

  • Offensive & defensive skills

  • Fighting strategy

  • Footwork

Strength and Conditioning

Strength and conditioning are other forms of exercise boxers use to train. Boxers lift weights, perform bodyweight exercises, and do cardio for boxing conditioning workouts and strength training. Great examples of strength and conditioning exercises that boxers do are:

  • Pull-Ups and Chin-Ups

  • Push-Ups

  • Jump Rope

  • Sprints

  • Crunches

  • Planks

  • Leg Lifts

Boxing Drills

A boxing routine when preparing for a fight includes practicing boxing drills for speed, condition, footwork, stance, and power. These drills help improve a boxer’s technique and get them into fighting shape fast. You can use power punch combinations as well to give you a better simulation of a real fight (link to video). When you’re practicing and throwing punches, be sure to move your feet, reset and “block” in between your punches, and, most importantly, keep the intensity up. Shadowboxing is great to add to your boxing practice, but only if you mimic a real fight, staying quick and aggressive (link to video).

What Is a Boxing Training Camp?

Some boxers opt to participate in a boxing training camp, often called a fight camp, which sets a definite training schedule for your boxing routine. This is where our name FightCamp comes from.

A short boxer’s training camp is 6-8 weeks while a longer training camp is 10-12 weeks. The training camps that are shorter tend to have a maximum of 2 spikes of additional workouts added to their training regimen. On the other hand, longer training camps will gradually increase to 2-3 spikes to their training volume.

Ultimately, if you are simply curious about how do boxers train, looking to get in shape, or want to adequately train for a boxing match, you will need to incorporate workouts and exercises that focus on endurance, stamina, and strength. Running, HIIT, mitt work, sparring, shadowboxing, strength and conditioning, weightlifting, and boxing drills are all great for a boxing routine.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”

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Tommy Duquette

Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.

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