Boxing requires explosive force repeatedly over a long period of time. This makes diet and training demand that the boxer be quite strict if he wants to perform well against his opponent. While any diet and training program should be tailored specifically to each boxer’s physiological needs, there are general guidelines that can act as a starting point for an effective training program.
The strength training program of a boxer must develop the strength of resistance and the explosive power. In The Ultimate Guide to Weight Training for Boxing, author Robert G. Price promotes four-week training cycles in which the resistance force develops during the first and third and in the second and fourth focuses on the explosive power. During the resistance force phases, the boxer’s exercises must use heavy weights with only one to eight repetitions per series. During the weeks of potency, the weight decreases and eight to 15 repetitions are made per series to improve the contraction time of the muscle fibers.
Boxers require a mix of agility, power and speed in the ring. According to former weights champion Floy Patterson, the best tools to train the specific needs of a boxer are the punching bag, the jump rope and a good training partner (sparring). Hitting a speed bag improves hand speed and dexterity, while working with power combinations and footwork you can use a heavy bag. Although this is a challenge for some fighters, Patterson advises to work a lot in the rope jumping sessions that last from six to nine minutes, since they provide footwork and resistance. When the time for a fight approaches,
According to the authors of “Combat Sports Medicine,” a boxer in training should consume approximately 70 to 75 calories per kilo of body weight daily. These calories should be divided into 60 to 65% of carbohydrates, 25 to 30% of fats and 15 to 20% of proteins. A reduction in calories may be necessary if the boxer is trying to lose weight. You should always stay hydrated by drinking 15 to 30 ml of water per kilogram of body weight.
A fighter needs to maintain his high performance throughout the fight and needs a good meal before it to fuel his body. Workout X points out that the food is the boxer’s choice, but it must be consumed up to two or three hours before the event. Low glycemic index foods such as whole grains are a good choice. Avoid foods that can cause gas or that the boxer has never eaten before.