How to Train and Why It Matters
Boxing is a sport that requires a lot of endurance from its participants. Endurance is the ability to engage in physical activity for an extended amount of time without becoming fatigued or losing performance. Endurance is essential in boxing for sustaining power, speed, and skill throughout the rounds as well as recovering between them.
But what type of endurance do boxers require? And how can they successfully train it? In this blog post, we will look into these questions and offer some practical advice for enhancing your boxing endurance.
Types of Endurance in Boxing
Endurance in boxing can be divided into two main types: aerobic and anaerobic. Aerobic endurance is the ability to use oxygen to produce energy for low to moderate intensity activities, such as jogging, cycling, or swimming. Anaerobic endurance is the ability to produce energy without oxygen for high intensity activities, such as sprinting, jumping, or punching.
Boxing is a sport that combines both types of endurance, but not equally. Studies suggest that boxing is predominantly an aerobic sport (75 – 80%), meaning that most of the energy used during a fight comes from the aerobic system. However, this does not mean that anaerobic endurance is not important. On the contrary, anaerobic endurance is essential for delivering powerful and fast punches, as well as for coping with sudden changes of pace and intensity.
Therefore, boxers need to train in both types of endurance, but with different emphasis and methods. Let’s see how.
How to Train Aerobic Endurance for Boxing
Aerobic endurance is the foundation of any boxer’s conditioning. It improves the cardiovascular system, muscular endurance, and coordination of the boxers. It also helps with recovery and weight management.
The most common way to train aerobic endurance for boxing is running. Running is a simple and effective exercise that can be done anywhere and anytime. It also mimics some aspects of boxing, such as footwork, balance, and rhythm.
There are different types of running that can be used to improve aerobic endurance for boxing. Here are some examples:
- Steady-state running: This involves running at a constant pace for a distance of 3 to 5 miles. This builds a base level of aerobic fitness and endurance.
- Fartlek running: This involves varying the pace of the run according to time or terrain. For example, you can run at 75% effort for 2 minutes, then slow down to steady state for 1 minute, then repeat. This improves the ability to switch between different intensities and recover faster.
- Interval running: This involves running at a high intensity (85 – 95% effort) for a short duration (30 – 60 seconds), followed by a low intensity (50 – 60% effort) for an equal or longer duration (60 – 120 seconds). This improves the aerobic power and capacity of the boxers.
Anaerobic endurance is the ability to perform explosive and powerful movements without getting fatigued. Anaerobic endurance is important for boxing because it allows boxers to deliver knockout punches, escape from dangerous situations, and finish strong in the later rounds.
The best way to train anaerobic endurance for boxing is by doing exercises that mimic the specific demands of the sport. These exercises should be done at maximum or near-maximum intensity for short durations (10 – 30 seconds), followed by complete rest or active recovery for longer durations (30 – 90 seconds). Here are some examples:
- Shadow boxing: This involves throwing punches in front of a mirror or an imaginary opponent. Shadow boxing can be used to practice technique, speed, and power, as well as to warm up before a workout or a fight.
- Heavy bag: This involves hitting a heavy bag with different combinations of punches. Heavy bag can be used to develop strength, power, and accuracy, as well as to test your stamina and endurance.
- Focus mitts: This involves hitting pads held by a coach or a partner. Focus mitts can be used to improve timing, coordination, and reaction skills, as well as to work on specific strategies and tactics.
- Sparring: This involves fighting with another boxer under controlled conditions. Sparring is the closest simulation of a real fight and can be used to test your skills, endurance, and mental toughness.
