Eric Phillipson
Growing up, I’ve always been intrigued by classic fighters like Muhammad Ali, and Joe Frazier. I’ve also been amazed at the speed and power behind current fighters such as Arturo Gatti, Roy Jones Jr., Micky Ward, and even Heavyweight fighters like Lennox Lewis. Boxing is a sport that not many people watch, but all are intrigued by the dedication, the training, and the heart behind it.
Professional Weight Class:
Heavyweight: 190+
Cruiserweight: 190lbs
Light Heavyweight: 175lbs
Super Middleweight: 168bs
Middleweight: 160lbs
Junior Middleweight: 154lbs
Welterweight: 147lbs
Junior Welterweight: 140lbs
Lightweight: 135lbs
Junior Lightweight: 130lbs
Featherweight: 126lbs
Junior Featherweight: 120lbs
Bantamweight: 118lbs
Junior Bantamweight: 115lbs
Flyweight: 112lbs
Junior Flyweight: 108lbs
Strawweight: 105lbs
Amateur Weight Classes:
Light Flyweight: 106lbs
Flyweight: 112lbs
Bantamweight: 119lbs
Featherweight: 125lbs
Lightweight: 132lbs
Light Welterweight: 139lbs
Welterweight: 147lbs
Light Middleweight: 156lbs
Middleweight: 165lbs
Light Heavyweight: 178lbs
Heavyweight: 201lbs
Super Heavyweight: 201 lbs+
Why are these weight classes important? Well, you don’t want to train to be a heavyweight when you weigh 135lbs. The difference between the training styles of a lightweight and a heavyweight is that as a lightweight you are going to want to focus on speed, and as a heavyweight your focus will be on power. The Middleweights are the biggest balance of the two.
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Dedication:
Training to be a boxer isn’t like other sports, in that you can’t say “I’m training; I hit the heavy bag for awhile today.” It doesn’t work well in other sports, and it will work horribly in boxing.
Boxers wake up early in the morning, and go to bed fairly late considering their routine. Most boxers wake up at 5am to do their early road work of running 3+ miles. They do this day in and day out. Now, as if waking up and running at 5am wasn’t difficult enough, most boxers spend upwards of 3 hours at the gym. At the gym you will spar, shadow box, do circuit training, hit the heavy bag, hit the speed bag, etc. What most fail to realize is how difficult this dedication is. Take into account that the beginning professional boxer hardly makes any money compared to other professional athletes.
What it boils down to is:
Do you really want this, or are you trying it on for fun. If it’s for fun, this article is not for you, and boxing training is not for you… stick to the weights.
Good Morning Sunshine:
The alarm is going off, that buzz in your ear; it feels like you just went to bed. As you look at the clock you see that it is reading “5am.” This is the point in your day where you fall back asleep telling yourself you will just lay in your bed for a couple of minutes longer.
Want to be a boxer? You’d better get out of that bed and get those jogging clothes on; this is where men are made.
Ok, so you’ve woken up, you’ve proved to yourself that you can do this. Now what?
It’s important that you do a quick warm up, get those legs moving. Do a little jogging in place for a couple of minutes while doing a mini-shadowbox session. Once the warming up is done, stretch, get all of your muscles loosened up.
Once this is completed it is time to run, a good 3 mile run should do you well since you are starting out. Now, I’m not saying do this every day of every week, preferably 2 times per week should be efficient.
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In The Gym:
For in the gym training you want to build up that speed as well as that power. There are 3 things that are crucial to in the gym training:
The Heavy Bag
The Speed Bag
And YOU
The Heavy Bag:
Oh, the Heavy Bag, the most recognizable piece of Boxing equipment around. Easy enough, you just hit it right?
No.
Too many times you see people go up to a Heavy Bag and just throw the sloppiest punches at it, being half assed about the whole thing. Want to be good at Boxing? Train like a beast on the Heavy Bag.
How do you train sport specific on the Heavy Bag? Train in rounds. You should make the round about one minute longer than an actual boxing round (if you’re an amateur this means train for 3 minute rounds, professional train for 4 minute rounds), and you want to take off 30 seconds of the rest in between, so your rest in between rounds will be 30 seconds. Basically, during each round you should be throwing combinations, jabbing, throwing hooks and straight rights. You shouldn’t JUST be throwing punches though, your stance should be correct, you should be ducking and slipping punches as well.
Another training technique on the Heavy Bag is the punch out. This is a continuous jab/straight right combination for 30 second rounds with 45 second rest in between.
The final training technique for the Heavy Bag I will discuss is the Power Punching Sessions. These consist of throwing your hardest punches at the heavy bag for a solid minute with 30 seconds rest in between.
So a sample Heavy Bag training session may look something like this:
Heavy Bag Work – 4x4minute rounds (30 seconds rest between rounds)
Punch Outs – 4x30seconds (45 seconds rest between rounds)
Power – 4x1minute rounds (30 seconds rest in between)
Speed Bag:
Speed Bag training improves your hand eye coordination as well as your rhythm and timing…no wonder it is used in boxing.
One repetition on a speed bag is the bag hitting the platform first farther away from you, then again hitting the platform closest to your face. You should hit the speed bag as it begins to make its way back to the other platform for a second time. There are 3 counts here.
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1)You hitting the bag
2)The bag hitting the board the first time farthest from your face
3)The bag hitting the board closest to your face
You want a 1-2-3, 1-2-3 count, this may also be a 5 count as the bag will be in the same position to hit it, but will move slower allowing yourself to get used to hitting the speed bag.
At first the speed bag is extremely difficult to get the hang of, but it is very satisfying to be able to continuously hit that bag, perfect practice makes perfect.
YOU:
Now this one may sound more obvious than I was intending to make it. I wasn’t talking about your personal dedication, or your mental state, as those are entire articles on their own. Moreover I am talking about shadowboxing and sparring.
-Shadowboxing
Shadowboxing is like being in a competition without another person, you throw your combos, you throw your jabs, block, slip, and duck punches. The repetition round scheme is the same here as it was for the Heavy Bag.
-Sparring
You can’t expect to get better at boxing without actually fighting. You don’t spar like you are trying to knock someone out, more you want to learn. If you make a mistake your partner will hit you, and you will learn from the mistakes. This is also a good time for conditioning. Another trick you can do if you are working on punching is to purposefully MISS a few punches here and there. Why? Because, it takes more out of you to miss a punch than it does to connect with a punch.
Workout:
I’ve outlined very briefly the basics of boxing. I have excluded things such as the stance, wraps, different combo’s and punches, and some other important topics so that you can read more detailed descriptions of each than I would be able to provide.
Here is a good sample boxing work out day:
5am – Wake up, warm-up, stretch, 3 mile run, cool down
Back to Sleep
Wake
Eat
In The Gym
-Heavy Bag
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Rounds – 4x4min rounds (30 seconds rest)
Punch Outs – 4×30 seconds (45 second rest)
Power – 4x1min rounds (30 second rest)
-Abdominal Work
Crunches – 3×100
Leg Raises – 3×50
V- Sits – 3×50
-Speed Bag
Jab/Straight Right Work:
Left Hand – 3×50
Right Hand – 3×50
Both – 3×50
Hook Work (one rep means it hits the board once instead of twice like the jab speed bag work):
Left Hand – 3×20
Right Hand – 3×20
Both – 3×50
-Shadowboxing
4x4minute rounds (30 second rests)
-Upper Body Work
Clap Push Ups – 3×10
Incline Push Ups – 3×8
Decline Push Ups – 3×10
Push Ups – 3xMax
Bench Dips – 4xMax
Add in some sparring if possible.
Links:
Good source of boxing information:
http://www.rossboxing.com
Punches, bobbing and weaving, stance:
http://insideboxing.com/learntobox.html
Virtual Library of Sport- Boxing:
http://sportsvl.com/rest/boxing.htm
