By Victor A. Rojas and Jasmine Sandler - Partners, VFitness Boxing Classes NYC . www.vfitnessonline.com
Conditioning for a boxer requires both aerobic and anaerobic training as well as a high awareness and practice of proper nutritional intake. In a 2 minute amateur or 3 minute professional boxing round boxing match, there are extreme demands on the body to react and perform. Unlike other sports, you don’t play boxing. If you are thinking about learning to box or are serious enough to want to step in the ring against an opponent, you best be ready as well as prepared physically and mentally. Here at VFitness Boxing in NYC, we focus on a providing a holistic mind and body approach to the sport for our boxing clients. Read on for tips on how to train like a boxer, while maintaining a healthy and energetic physical life.
A boxer’s weekly workout and meal schedule should reflect his/her desire to improve speed, power, ability to take a punch and technique and his/her genetic makeup. Many boxing trainers and coaches will take the same carbon copy workout and apply it to all their fighters. This is not the right approach. Each individual represents a different body type and athletic ability, so that each one’s training and nutrition must be custom designed for maximum performance.
To illustrate this point, let’s look at two different, yet highly effective fighters, Ali and Tyson. Ali had more of an aerobic style of fight than Mike Tyson. Why? Well for one Ali relied on his feet for defense. He danced around the ring escaping punches and returning fire with lightning speed. That’s why it made sense that Ali did this long runs 10 miles+ he also fought when fights went 15 rounds and many of his fights would go the distance or into the late rounds. Ali’s diet consisted of multiple high clean carb, protein meals.
Mike Tyson on the other hand was an explosive, powerful fighter who threw combinations with maximum speed and power. Every punch was a bomb and most of his fights lasted a couple of rounds. To maximize his skill set interval training was a must. Tyson’s meals were high-caloric, yet protein driven to build out muscle and increase his strength factor in the ring.
At VFitness and our VFight men’s and women’s boxing bootcamp and private boxing programs, we focus on deploying and managing a modern boxer’s training schedule to include both interval type workouts i.e. sprints, punch outs, and conditioning drills as well as traditional long runs.. As an indicator, common intervals for boxers can consist of distances of 200, 400, 600 and 800 meters. Sample interval workout can be 800 meter warm up jog followed by 600 meter sprints 5x’s with 60-90 second rest between sprints. In our boxing conditioning classes, we end our workout with a one mile light jog. To be effective, this type of workout should only be done at most 2-3 times a week. On off days, we train with longer runs between 3-5 miles.
We also provide full nutritional/meal management. So that you can maintain a good weight, have energy and feel great, let’s look at some of our guidelines for proper nutrition for a boxer:
- You must consume at least 60% clean proteins in the diet especially post workout. This can include lean chicken, fish, legumes, nuts, turkey and beef.
- Whole grains are the fuel behind the fire. Make sure to have at least 1-2 servings daily, such as oatmeal and quinoa
- Yams, Red Potatoes, Brown Potatoes and Brown Rice are essential parts of the diet to help drive energy and maintain good blood sugars. These should be eaten in moderation and boiled with no sauces or salts.
- You must drink lots and lots of water – at least 8 16 oz. glasses a day
- Limit fat intake and stay away from refined sugars
Supplements are essential since minerals are lost in training and not replaced. Maltodextrin is an excellent support mineral pre and post workout. Other supplements that are helpful: Chromium Picollinate (regulate blood sugar levels), Whey Protein (Muscle Building), Calcium (Strengthens Bones), Garlic/Vitamin C(maintains healthy immune system), BCAA’s (Improve Endurance), Ribose/Vitamin B (Increase Energy) and many more as you will find here on Pumpups.
In general, when partaking in intense boxing conditioning, having higher percentages of proteins than fats is key. Further, clean carbs such as potatoes, yams and brown rice should be eaten often and in moderation. Supplements that will support strength , endurance, fat loss, muscle building and energy are important. Custom tailored boxing conditioning plus a similar nutritional program provides the perfect balance for a healthy physical self.
VFitness is a personal training and boxing conditioning service in New York City with two indoor locations and Outdoor Boxing Bootcamp Classes, both Co-ed and Women’s only. VFitness offers its sparring or VFight program for serious boxers as well as daily meal counsel for private clients. For more information see www.vfitnessonline.com or visit the VFight Sparring Youtube Channel at http://www.youtube.com/profile?user=vfitnessTraining.
For Pumpups NYC customers, VFitness offers 1 free bootcamp class. Redeem at info@vfitnessonline and mention this article.