What is Boxing Training?

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  • Written By: C. K. Lanz
  • Edited By: Melissa Wiley
  • Last Modified Date: 15 January 2020
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Boxing training is the intense and spartan training routine boxers employ to improve their physical fitness, agility, and fighting skills and control their weight. The goal is to ensure that the boxer is in peak physical condition for a fight. A boxer may also train in order to fall within the range of his or her target weight class. The exact components of a training routine vary with each individual depending on the level of competition, weight class, and the strengths and weaknesses of a given fighter. Non-boxers often incorporate aspects of boxing training into their fitness routines.

Common components of most boxing training include hitting various kinds of bags such as the heavy, double-end, or speed bag. Calisthenics are an important means of improving body strength and flexibility. Shadowboxing before a mirror, pad work with a training partner, or sparring simulate the fight experience.

Popular calisthenic exercises for boxers include sit ups, dips, and trunk twists. A core or abdominal region strengthened by sit ups and trunk twists can lessen the pain and overall impact of hard punches. Dips increase the strength of a fighter’s chest and triceps.

Sparring can be one of the most effective methods of boxing training. The goal of this form of practice fighting is not to win but rather to improve one’s skills and endurance. Most fighters will wear gloves with additional padding as well as a gumshield and head guard when sparring to avoid serious injury.


Jogging and jumping rope are standard exercises in boxing training. Jumping rope improves coordination. Both jogging and jumping rope increase a fighter’s endurance and cardiovascular fitness.

A fighter’s experience and competition levels affect his or her boxing training routine. A beginner or occasional boxer may focus on hitting the heavy, speed, and double-end bags. Shadowboxing and skipping rope and jogging can improve physical conditioning and endurance and help the new fighter master the fundamentals of the sport. Sparring would likely be only occasional at this experience level.

Boxing training for professional or amateur fighters is more intense and strict. Training at this level typically involves an early daily jog, stringent dieting, and twice daily gym routines. Boxers will often travel to the fight's location well in advance of the fight in order to acclimate and train in isolation without distractions.

In addition to exercise and fight simulation, boxing training can also include a healthy diet. Many boxers aim to have the maximum possible weight in their weight classes in order to confront smaller and lighter opponents. Diet in conjunction with calisthenics and lifting light weights can ensure that a boxer stays in his or her target weight range.

There is safety and training equipment available for boxing training. Bags, headgear, and gloves are essential. Boxers will also use jump ropes, medicine balls for pylometric training, and a mirror for shadowboxing. Many fighters will train daily at a boxing gym with a trainer.


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