10 September 2022
This information is based on the training program developed by a world-class boxing coach who has taught boxers at the highest level as well as new aspiring boxers.
How often should boxers do strength and conditioning sessions and how long the sessions should be is an interesting question. You know, boxers are individuals thing.
Very individual. So there’s not going to be a one-size-fits-off for this answer. It would be crazy to say everybody should be doing stretching conditions two days a week and everybody should be doing fundamental box and training three days of the week. And we’re gonna do a long run two days a week.
It’s a very individual thing. Not two boxers are the same. Everybody has different needs. So it depends on what conditioning you need. How much skills training do you need? If you’re already in good shape but your skills need work, then I’m probably going to suggest you focus more on fundamental training, and working on your craft. Working on developing yourself as a fighter. Because that’s the priority. Remember that, your training program is about preparing you to be a fighter.
Strength & Conditioning is Supplemental
You have to remember that strength and conditioning is supplemental to boxing. Many boxers, however, want to do this first so they can be in really good shape. Whereas they should be concentrating on the fundamentals of developing good defensive techniques, good foot strategy, and tactics.
The problem is, that guys are now concentrating so much on conditioning. But they should remember when you box you’re working out. When you shadow boxes in the way you are supposed to, you’re working out. When you’re hitting the bag, the way you’re supposed to, it’s working out. When you spar four to six to eight to ten rounds with competitive work, it’s working out.
When you exercise in the gym and elevate your heart, you’re working out as you are when you hit the speed bag and you’re jumping at the same time. If you also add some running into your program, how much more do you really think your body really needs?
We have to remind ourselves that when you’re sprinting your jumping rope your shadow boxing. You’re hitting happy bags. You’re sparring. We’re doing core work.
All boxing coaches put their fighters through a good routine. They are doing some calisthenics as well. They are not just training you for backs, and we’re also putting you through some basic calisthenics as well. Push those pull-ups, dips, stuff like that matter. A lot of boxing coaches are already doing all these things.
How often should you do some conditioning sessions? It depends on what your personal needs are. I don’t know what shape you are. You got guys who get into shape before they start boxing. Then they come to the boxing Gym to start their boxing training.
What type of Boxer are You?
These guys were really out of shape between camps, it happens a lot. Are you that guy? Or are you the guy who’s already in good shape and ready to box? There are a lot of variables here but always remember this. Everything you do outside of boxing is supplemental to your boxing.
One of the main messages students studying personal training talked about years ago was functional training. And functional training was basically just training specific to whatever you’re doing. So boxing training is a very functional training method of training because we’re shadow boxing.
Exactly what we would do when we’re throwing punches and working your deep defenses and, envisioning. You’re heading heavy bags, and jumping rope. Very similar to a rhythm that you’re gonna use when boxing and your foot rhythm and, you know, it gives you that.
What I am really saying is that a good training routine should always focus first of all on learning your skills as a boxer. While you are pounding away at the bag, sparring, and skipping, not only are you practicing the essentials of boxing, but you are also doing stamina training and getting your conditioning.
Only then should you focus on supplemental training. Ok, to finish up, I am aware I have not fully answered the original question. You still need to know how many times a week you need to train. I repeat, everyone is different, but 5 times a week would be a typical requirement.