Category: Boxing

It is no secret that in order to be successful, every boxer needs excellent physical fitness on their side – unless you are in peak condition, you will never be able to excel as a fighter. It is recommended to include a wide range of exercise types as part of your regime, and this includes cardio, strength and weight training, and flexibility and agility. Running is an activity that is often touted as being essential for boxers, and there is no denying that there are a huge range of benefits. But just how many times a week should a boxer run in order to enjoy success, and is there such a thing as too much running? We take a closer look at everything you need to know.

What Are The Benefits of Running?

Before we take a closer look at the nuances of your routine, it can be useful to consider the general overall benefits that you can expect to see when you incorporate running into your routine – this can help you see how you can become a better fighter.

Running can help with a number of issues, the most obvious of which is weight loss. While this should not be too much of a concern for boxers who are training regularly, the fact remains that regular running is one of the easiest ways to shed any extra weight, and offers a fast, effective way to burn calories. Adding it into your workout routine, therefore, is a great way to ensure that you are staying in shape. Regular running is also beneficial for the bones and muscles and can help to prevent serious muscle loss or bone degeneration – both of which are key concerns for boxers. The benefits come from the mechanics of running itself; the act puts stress on both your bones and muscles and this, in turn, offers a stimulus that can help to promote growth in these areas. Lean muscle mass and increased bone density can then be developed, helping to keep you strong and supple.

When running regularly, you also help to ensure that both your muscular system and heart are running at their full capacity and operating at their highest efficiency. When carried out regularly, scientists have proven that running helps to keep the heart strong and healthy – after all, it is a muscle just like any other in your body and needs regular working to stay in tip-top condition. As an added bonus, running also helps to keep your blood vessels clean and healthy. These are crucial in carrying blood to and from your brain, and keeping them in good condition reduces your risk of strokes and heart attacks, as well as increasing physical strength. As an added bonus, running can help to slow aging, keeping you in peak physical condition for longer.

As well as helping you to maintain a strong heart and healthy blood vessels, developing a running habit also boosts your overall immune system and wellbeing, helping you to fight off infections and diseases with greater ease, and can improve the process of blood clotting, allowing you to recover more quickly if you do incur an injury. You can also benefit from more balanced cholesterol – which is also great for keeping the heart healthy – as well as a reduction in blood pressure, and a balance in the levels of carbohydrates and sugar in the blood, helping to reduce your risk of diabetes.

On a side note, regular running can also offer benefits for your mental and emotional health and can play a key role in eliminating stress. As any boxer will be aware, this is a sport that is as focused on psychology as it is on physical prowess – when you are in the ring, you need to be laser-focused if you want to have a chance to succeed. When you incorporate a regular run into your fitness program, you can ensure that you have an outlet for any stresses or psychological wobbles, and this will keep you focused and ready to win.

Is Running Good For Boxers?

As we have seen, there are a huge number of benefits that can come with running, and these are both physical and psychological. Adding a running element into your workout is a key aspect of training for boxers; it builds a strong aerobic foundation and helps you to maintain your elite shape while keeping your legs strong. As you grow in fitness, you will also enjoy an increased lung capacity. Running can also build agility, helping you to stay light on your feet and able to move quickly, even when you start to tire in the ring during the later rounds. The psychological benefits also offer a chance to get into the right headspace, visualizing your opponent and upcoming fight.

Types of Cardio

In order to better understand the benefits of running for boxers, we first need an understanding of the two main types of cardiovascular exercise: aerobic and anaerobic. The aerobic system is responsible for steady, long-term endurance, while the anaerobic system works in short, explosive bursts over a restricted period of time. By its very nature, boxing uses both types of cardio – and the advantage of running is it allows you to hit both states.

Aerobic cardio means that you are able to recover more quickly when you are fighting over an extended period of time, helping to keep you fresh and motivated even after ten or eleven rounds – exactly the point at which your non-running opponent will start to flag. Anaerobic conditioning, on the other hand, allows you to recover quickly, and this is important from round to round. With the right anaerobic conditioning, you can throw a combo of ten punches in a single round, and recover in next to no time. In short: anaerobic cardio helps you to win the battle, while aerobic cardio will ensure that you win the war. Both are crucial in helping you to reach your full potential as a boxer, and both can be achieved through a series of different running exercises.

One of the most important things to remember in your training is that one size doesn’t fit all – to maximise your results and chances of success, you need to make sure that you are trying lots of different types of runs. These include:

• Long Distance

Long-distance or extended running or jogging will help to build aerobic cardio, allowing you to build stamina over a long period, and recover more quickly over an extended period of time – essential for those longer fights.

• Hill Sprints

If you want to add extra intensity to your training – for example in the days leading up to a fight – then hill sprints are an ideal addition to your toolkit. For the best results, these should be done in sets – this helps to ensure that you are not tapping into your aerobic system. As an ideal workout, try five hill sprints, followed by two sets of five in the following week, and five sets of five as you approach the fight.

• Interval Training

Interval training allows you to mix explosive cardio with steady-state cardio. During the steady-state element, you will rest, and then gear up to go as hard as you can on the anaerobic cardio. Interval training can be easily incorporated into any kind of regular cardio – one option is to jog for fifty seconds and sprint for ten, repeating this time and again. Alternatively include five sets of three sprints into a long-distance run to keep your body guessing. Interval training will also better emulate your experience in the ring, where you will need to be on your toes at all times, and ready for anything.

How Long Should You Run For?

While it is clear that running is a must for boxers, the question remains: how often should I run? In the simplest terms, you should jog almost every day – this helps to build long-term stamina and endurance. You should ideally aim to jog for the length of time that the bout will last – for example, a fast, 3 round fight will see you sprinting more than jogging, with around three to four long runs every week, interspersed with sprints and intervals. A longer fight, however, such as those that last from ten to twelve rounds, will require a greater focus on jogging, and you should up your regime to around 6 miles of jogging a day.

Even if you are focusing on jogging, you should also ensure that you are getting in around 2-3 sprints per week, keeping you fast and ready to explode at a moment’s notice. In simple terms: increase the pace of your run on a daily jog to engage the anaerobic system, and increase the length of your sprints on sprint day to engage your aerobic system.

Final Thoughts

Running is a crucial aspect of any training regime for boxers, but the secret to success lies in the type and amount of training you do. A blend of jogging and sprints will help to ensure that you are in tip-top condition at every moment, and ready to fight to your full potential.

Timing is one of the most critical skills in boxing. It is the basic element upon which all your offensive and defensive techniques are built. It is not just your ability to strike at the right time, but also the ability to evade, roll and parry at the right time too. It is important not just for offense but also for defense.

Knowing exactly when to strike can be the difference between you scoring a knockout or losing the match. This article focuses on timing and how you can use it to your advantage in a boxing match.

What is timing?

When your coach yells that it’s time to punch, they usually mean that it’s the right time to counter your opponent’s shot. The right time to counter varies in different situations, but a perfect example is Floyd Mayweather’s check hook. He throws a lead hook and times his opponent, who is moving forward at that time, and successfully lands a check hook on them.

Therefore, timing is not just when to punch but knowing exactly when to punch. It is not something you can learn overnight and requires a lot of practice and sparring.

Accuracy

Accuracy is timing’s handy companion in boxing. When you find the right opportunity to strike, you need your punches to be on target to accomplish your goal.

Accuracy can be improved through practice and technique. In boxing, enhancing your accuracy means you improve the chances of hitting your opponent without getting hit yourself. Increased accuracy also saves energy and increases the longevity of fights, consequently lessening athletes’ vulnerability to injury.

How to use timing in a boxing match

Because timing is such a broad skill that varies between fighters of different talent and practice levels, we’ll not go into exactly how to use timing in boxing. However, here are a few scenarios where the right timing can give you an advantage over your opponent.

1. If your opponent moves towards you, you can counter it with a check hook like Floyd Mayweather.
2. If your opponent throws a straight from the same stance as you, you can counter by slipping to the side and throwing a straight yourself.
3. If you’re fighting in the pocket and your opponent throws a body hook, you can counter with an uppercut from the same side as their hook.
4. You can use boxing rhythm and timing to punch a boxer who’s shifting their weight in the fraction of a second they usually shift. 
5. If your opponent has an opposite stance to yours, you can counter their straight with a rear body hook.

How to improve timing and accuracy in boxing

As we’ve already established, timing and accuracy are a package deal. If you want to end the match with as few shots as possible, you must ensure that you make well-timed hits and that they actually hit your target. You can do a few exercises to improve your timing and accuracy, but the most significant change you’ll have to make will be mental.

Here are a few tips you can use to improve your boxing accuracy and timing.

Loosen up

It is understandable to be tense during a boxing match. The most remarkable boxers, including Anthony Joshua, have admitted to being anxious in a match at one point or another.

However, the tension makes you less alert. This reduces your accuracy and can even cost you the match.

It’s okay to be tense in the first round, especially when you’re fighting a superior opponent. However, after playing defensively for the first few minutes and learning as much as you can about them, find a way to loosen up and execute your boxing strategy.

Practice

Whenever we do something for the first time, our brains are confused. It could be something as easy as using a new phone or as complex as driving a manual vehicle. However, when we repeat the action several times, it begins to stick, and we can do it more naturally. We can now navigate to any app quickly without having to scroll and read each app on the new phone or find the gear in the car more seamlessly.

The same case applies to boxing accuracy. After repeatedly sparring with accuracy as the main focus, your shots become more on target. Repeating these exercises will improve your body and mind coordination to the point where you move as fast as you think. This will allow you to take advantage of the chances you get when timing.

Keep it simple

If you watch many boxing movies, the champion always uses a lot of flashy moves on their opponent, some of which are impossible in real life. The key to achieving good accuracy with your hits is to keep them simple.

Strike less and watch your opponent more as you try to find the opportune moment to make a move. Also, only use heavy hits when there is a clear opportunity. If it’s a hit or miss, use a lighter attack, which will be easier to recover from if you miss. Otherwise, you might miss and lose your balance, giving your opponent an excellent opportunity to counter.

Sharpen your reflexes

Timing and accuracy are all about finding the right opportunity to strike and doing it instantly. Most of these opportunities arise as chances to counter. For successful counter strikes, you need to have quick reflexes and attack while your opponent is still in a disadvantaged position. If you’re slow, you will miss the opportunity and probably leave yourself vulnerable to an attack.

The right move here would be to retract your right hook and 

For example, if your opponent throws a hook, don’t block it by raising your hand. By doing so, you eliminate your chances of countering. Instead, raise your hand to block while you shift your whole body sideways and roll with the shot. This allows you to roll back with a counter-hook.

Improve your hand-eye coordination

Surgeons are not the only people who need good hand-eye coordination. Good boxers need it too.

Hand-eye coordination allows you to react in the split second that your opponent loses focus.

For example, when your opponent throws a straight at you while you’re in the same stance, you can parry their punch to the side with your opposite hand and counter quickly. Most boxers just slide to the side in that situation, which is not the ideal reaction. It allows your opponent to retract their punch and try to strike again.

There are a few drills you can incorporate into your training routine to improve your hand-eye coordination. They include:

• Catching tennis balls- This is where you bounce a tennis ball with your right hand, catch it with your left, and vice versa. As easy as this sounds, it gets more challenging at higher speeds. You can also increase the difficulty by throwing a punch or jab between bouncing and catching the ball.
• Shadowboxing- Here, you stand in front of a mirror and shadow box, observing your moves and form. Then, you can use your image as an imaginary opponent and think of ways to counter its attacks.
• Mitt work- Mitt work targeted at your accuracy can enhance your timing and boxing rhythm.

Don’t try to change your moves midway

One common mistake many boxers make is changing the direction of their strikes when the opponent dodges. For example, if you throw a right hook at your opponent and they slide to your left, don’t try to change the direction of the hook to get them. Doing this will interfere with your boxing rhythm and could disorient you.

An excellent way to work around your opponent dodging your strike is to retract it, fake another move to confuse your opponent, then use your original move again. It works like magic.

Use weights in your shadowboxing routine

Shadowboxing is an essential part of boxing training. You can make your shadowboxing sessions more productive by holding weights while you shadow box. The weights will slow you down and force you to try and pick up the pace.

When you finally put the weights down, throwing a punch will feel effortless, which will be a great improvement for your speed. Use these techniques whenever you’re preparing for a different match.

Sparring

Sparring is a great way to test the skills you’ve been working on in your training. It is more challenging than shadow boxing or a punching bag because you don’t know your opponent’s next move.

When you spar with superior opponents, you learn a few moves from them and see how they react to your strikes. On the other hand, while you may not learn too much from sparring with less skilled opponents, you can decide to handicap yourself.

For example, when sparring with a less skilled opponent, you can decide to limit yourself to 4 jabs, 5 hooks, and an uppercut for each round. This will force you to be more creative with your defense and only use the strikes at the most opportune moment. At the end of this exercise, you will be able to see more opportunities to strike and counter, and your punch accuracy will have improved dramatically.

How boxing rhythm is related to timing and accuracy in boxing

Boxing rhythm is an integral part of boxing. Simply put, boxing rhythm is the ability to coordinate your attacks and defenses in an organized way akin to dancing. Some of the best boxers like Mike Tyson, Floyd Mayweather, and Julio Cesar Chavez are known for their impeccable boxing rhythm.

Timing and punch accuracy heavily depend on your boxing rhythm. If you find a good opportunity to counter but shift your weight the wrong way, you will not only miss but leave yourself open to a strike.

In conclusion

Timing and accuracy are important characteristics of any good boxer. Incorporating them with boxing rhythm will make you a force to reckon with in the ring.

There are different benefits of calisthenics for boxing. These benefits include fitness, being less likely to injure yourself, improved strength, and improved power. Also, it is convenient and cheap due to calisthenics, so you don’t have to go to a gym. 

When it comes to gaining power, the more power you pack in boxing, the faster and harder your punches will be. When it comes to strength, you need core strength in order to link the upper body and lower body in the kinetic chain. To be able to stay on your feet and dance around in the ring, you must have leg strength. And, of course, you must have the upper body strength to be able to deliver great punches. 

All of these desired traits contribute to being fit. And by being fit, you will be able to effectively dodge and throw punches with less fatigue. The opposite is true if you are out of shape. You’ll become fatigued faster, which will lead to your inability to dodge and throw punches. 

To ensure you are in the best shape for boxing, calisthenics is key, and the following includes five calisthenics that is awesome for boxing: 

1. Pushups

There are various types of pushups. There are the standard pushups, elevated pushups, and explosive pushups. If you are a beginner, you must start with standard pushups. You then must build up a lot more before starting to work with other types of pushups. Doing so will eliminate possible injuries that may occur if you’re not strong enough to do more advanced pushups. 

For handstand pushups, it is as the name implies: you’re standing and pushing up on your hands. To do this, you must first find something or someone to support your leg. Once you find that support, you must ensure that your glutes are tight. Doing this will also prevent injuries as it is supportive of your lower back. 

Then, while remaining in a straight line without arching your back, you must push as far as you can. The idea is to go deep enough with the push. However, if you can’t push to 90 degrees, you must go as far as you can. This will do as you will gradually get better over time. 

When it comes to elevated pushups, you can use an easier version to start off with, if needed. The easier version simply involves the slight elevation of your legs and doing the standard pushups the best you can. You can use a stool or something of a similar height to elevate your legs. Please note, also, that elevated pushups will put tension on your upper plex and shoulders. So, the higher you elevate your legs, the more tension you may encounter. 

For explosive pushups, there are some variations. You can do pushup hops, clapping pushups, superman pushups, and more. 

In general, you’ll do the following: 

• Position yourself in a pushup position with arms straight.
• While having your core engaged, bend your arms slowly and lower into a pushup. 
• Push off the floor explosively and with the intent of having sufficient power to lift your hands and body off the floor. 
• Once you land your hands back on the floor, repeat the steps. 

The clapping hands’ variation includes the same steps above. You just clap your hands as you explosively lift yourself off the floor. This technique may seem silly to some, but it effectively helps to add a little more coordination, tension, and swiftness to your arms and shoulders. 

Once you gain more control and expertise with these explosive pushups, you can add other variations according to your innovative nature. The Superman variation is, as the name implies, where you can work your arms and perhaps feet in a flying manner as you push up explosively. And, of course, you must place your arms and feet back on the floor. 

2. Pull-ups

Pull-ups are the bread and butter when it comes to boxing, martial arts, and the like. This exercise effectively impacts the upper back, lats, forearms, abs, and biceps.  

If you feel, however, that pullups are easy for you, you can simply add weights. Adding plates increases resistance, and you can try doing the following: 

• Add two plates of 10 kgs each for no more than two reps at a time.
• Use 20kg plates to pull up and do no more than two or more reps at a time. 

3. Dips

There are also various types of dips. The steps to doing traditional dips are as follows: 

• You must hold onto two parallel bars, a Dipstand, or two stable chairs in your home at approximately shoulder-width apart with your hands. 
• With your feet off the ground, use only your arms to support your body weight as you rise to the top position of the bar or Dipstand. 
• Bend your elbows to lower yourself to as low as 90 degrees with the top part of your forearm and shoulder being parallel to the ground. The rest of the forearm should be perpendicular to the ground. And if you can’t go as low as 90 degrees, go as low as you can. 
• Once you go as low as you can, push upwards with your arms to the starting position. 
• Swinging is not allowed with this exercise as it can cause injuries!

Other variations of dips include bench dips, chair dips, ring dips, floor/ground ‘L’ dips, chest dips, and triceps dips. The bench dips include having your hands on the bench towards the back and your feet on the floor. The chair dips, as mentioned before, is what you use at home, and it’s similar to bench dips. Chest dips include you having the inclination of your body around 30 to 45 degrees forward while doing dips. Triceps dips include your torso being perpendicular to the ground while doing dips.  Ring dips include the use of gymnastics rings for dips.

Floor/ground ‘L’ dips are advanced types of dips. You must first sit in an upright position on the ground. Your feet must also be together and stretch out, so you will be in an ‘L’ position. You must then have your hands on your sides on the floor next to your torso at approximately 45 degrees for your legs.

While remaining in the L position, use your hands to push yourself up. Your body, except for your hands, should be off the floor once you push yourself up. Also, there will not be a lot of arms’ length to perform the exercise, but it’s possible. Just don’t lock the elbows that will be at the top position. And alternatively, you can use parallel bars to perform L dips on parallel bars.

4. Squat Jumps

First, have your feet at shoulder-width apart. Next, slowly lower yourself into a squat position and jump up off the floor. While jumping off the floor, you must ensure your knees, hips, and ankles are fully extended. Like the explosive pushups, you must begin the next rep once your feet have landed back on the floor.

How to do Split Squat Jump:

• Stand upright with your arms at your side and feet together.
• Swiftly and explosively jump in the air.
• When in mid-air, position your legs, so that one will be in the front and the other one in the back.
• Then, land in a split squat position with one leg being in the forward position with the knee bent and the other leg being backward and standing on your toes.
• Jump into the air again without pausing and reverse the leg positioning. 
• Repeat accordingly and by alternating the position of the legs. 

5. Split Jumps

The split jumps are similar to split squat jumps. You just won’t do the squatting. So, with your right foot forward, you will start in a lunge position. Then, swiftly and explosively jump off the ground. While in mid-air, alternate your back and front legs so that you will land on the opposite leg than you used before to be in the front. However, please land gently to eliminate possible knee, leg, or foot injuries.  

Once you land with the other leg foot forward, repeat the steps above along with alternating your front and back legs upon landing. Then, repeat accordingly. 

In Closing

To ensure you are in the best shape for boxing, calisthenics is key. The benefits of calisthenics include fitness, being less likely to injure yourself, improved strength, and improved power. It is also convenient and cheap because you don’t need special equipment or a gym to do calisthenics.

Pushups, pullups, squat jumps, split jumps, and dips are calisthenics that will go a long way. These expercises will greatly offer you more of an edge over fellow boxers, and they will activate your entire upper and lower body. And with all the characteristics that will lead to great fitness, you will be able to effectively dodge and throw punches with less fatigue.

You will be a force to be reckoned with in the gym. 

Rhythm in boxing is a regular pattern of movement a boxer engages in while boxing. It is an important measure in a fight that has an impact on the pace of a fight, distance and ultimately fight strategy.

Rhythm in boxing isn’t strictly just a regular pattern of movement for footwork or punch volume but rather a combination of all their effective movements in the ring that ultimately determines the pace at which they fight.

If rhythm is understood within the boxing context of distance, pressure and pace a deeper understanding can be built around how to read your opponents rhythm and deploy your rhythm to your advantage.

Rhythm can be understood and broken down into three main areas;

1. Rhythm in Footwork And It’s Impact On Distance
2. Rhythm in Punch Combination And It’s Impact On Pressure
3. Rhythm in Breathing And It’s Impact On Fight Pace

Understanding the concept of rhythm across these three main concepts will help to formulate your own strategy when it comes to managing your rhythm and exploiting your opponents during a fight.

Rhythm In Footwork

Rhythm in footwork can be defined as the regular, repeated patterns of movement a boxer makes with their feet. It covers how regularly a boxer steps into their punches to take distance away as well as how regularly a boxer steps away from punches to create distance.

Rhythm in Footwork And Its Impact On Distance

 Footwork is vital for a boxer, as it can determine how close they are to their opponent and whether they will land a hit or not. 

Of all the punches a boxer can throw, the jab is one of the most important. This is because it helps boxers measure the distance between them and their opponent. The way that boxers move their feet during a fight really determines how well they can fight. 

Distance deception as a psychological art

Boxing is not all about strength. If that were the case, most bodybuilders would be world heavyweight champions. Instead, the sport requires a lot of strategy and psychological tricks like distance deception.

In mathematics, a circle is a plane curve that turns back on itself, so no two points are the same. In boxing, a circle is a distance of movement used to throw punches and then retreat away from punishment or into an advantageous position. The hands travel in a smooth circular motion as the fighter hops around the ring. It’s basic: if you want to land punches, keep your distance and use your feet.

One of the benefits of rhythm in footwork is distance deception. When you are in perfect control of your footwork, you will utilize the circle to give your opponent a false perceived distance. This is the primary tool utilized by Terrence Crawford to launch outstanding offenses and by Mayweather to execute pull counter.

Rhythm in Punch Combination And Its Impact On Pressure

An opponent dances around the ring. The leg extends out, the right-handed jab flashing like lightning. The same limb quickly punches his trapped opponent in the face—two actions; two different weapons, all in one fluid motion. Simply striking is not enough to dominate your standing opponents, mainly if they know what they are doing. 

A good punch combination requires a good boxing rhythm to execute. This is because a successful punch combination needs to be a rehearsed sequence instead of random hooks and jabs in quick succession.

Executing successful punch combinations is one of the best ways to become a pressure fighter. However, unknown to many, pressure fighting does not only entail pushing your opponent forward and trying to corner them. Simply put, pressure fighting involves more aggressiveness and making your opponent feel uncomfortable.

How to use rhythm to enhance pressure boxing

As we’ve seen, pressure boxing is not all about charging forward and throwing punches recklessly at your cornered opponent. Instead, you need to trick them into feeling overwhelmed. So here are a few things you need for pressure boxing.

Punch combination

A good punch combination will make your opponent feel like you’re more aggressive than you really are. If you can achieve a punch combination while charging forward, they will feel overwhelmed and will most probably retreat. You can use this opportunity to chase them down and corner them.

Footwork

Footwork rhythm is important to a pressure fighter for two main reasons. The first is that if the opponent is using passive perception and jolts to life suddenly, good footwork will help the boxer duck just in time. The second is to retain control of the pace and direction of the match.

Techniques to use in pressure fighting

Constant movement

To win a match through pressure boxing, you need to use all the aspects of boxing rhythm. One of the best ways to achieve this is by making subtle body movements. First is your body movements, like pivoting and shifting weight from one leg to another. You don’t have to jump around; the key is to have stable control of your movements.

Next are the head movements like sliding, ducking, slipping, and weaving. Remember that rhythm is more important than speed. Rhythm is all about repeating your movements, then changing, then repeating, and being unpredictable.

Making contact

Since boxing is a contact sport, contact is one of the most important aspects, and using it effectively will give you an advantage over your opponent. Contact does not necessarily mean landing jabs on their face. It could be as simple as nudging their elbow with your glove. As they process what you’re trying to do, they let their guard down and give you a clear shot, albeit for a moment.

Many of the cleaner/flashier boxers don’t like to be touched. They prefer a match where you both land clean punches from a respectable distance. Touching them makes them feel vulnerable. You can take advantage of this and make as much contact as possible: lean on them, grab them, push them, lay a forearm on their shoulder. Their discomfort will eventually make them reckless and give you a clear shot.

Strategic counters

Counter punches are one of the ways you can apply physical pressure. However, you cannot counter everything your opponent throws at you. As a result, it is important to use boxing rhythm to decide when to counter.

This especially applies to when your opponent is throwing a punch combination. Depending on their speed and intensity, you can decide to duck the most intense ones and counter when they miss.

Rhythm in Breathing And Its Impact On Fight Pace

One of the most overlooked aspects of any physical activity is breathing and how it can affect your performance. If you were ever to see a world-class boxer train, you would notice that they breathe at a very specific pace. That’s by design.

Rhythmic breathing gives energy to your movements and makes them easier to pull off. Here are some ways to use rhythmic breathing in the ring:

Slow breathing for slow movements

Slow, deep breaths revitalize you. They help you recharge your energy and strategize by calming your mind. You should, therefore, breathe slow when you’re moving around the ring and basically any time you’re out of your opponent’s range.

It is also relatively easy. You just breathe in deep through the nose and exhale slowly through the nose. You also don’t need to hold your breath or take forever to exhale. Just breathe in and out calmly.

Fast breathing for fast movements

Fast breathing gives your body the jolt of energy it requires for fast-paced, explosive movements like countering, defending, and fast footwork. However, you should be careful not to overdo it. Otherwise, you’ll end up tired and out of breath.

For fast breathing, inhale slowly and deeply through the nose and exhale quickly through the nose or mouth. You can also exhale in quick short bursts through the mouth, one for each fast movement.

How to use rhythm to create distance deception

Although we’ve looked at distance perception as a benefit of rhythm in footwork, it is a more complex tool that utilizes all the aspects of boxing rhythm in unison. Here are a few ways to use distance deception in boxing.

How to seem close

If you want to make your opponent feel like you’re inches away from them, do it as Mayweather does. Keep making contact, like touching their gloves. Use your footwork only to get close when making contact and pull out immediately after. Your opponent will definitely try to take a close shot and will most likely miss, giving you an excellent opportunity to counter.

How to seem far

If you want your opponent to think you’re further than you actually are, keep your head and body out of range and keep your hands away from your face when blocking. This will give them the perception that you are a safe distance away from them and give you a chance to launch a surprise attack on them.

Aggressive

If you want your opponent to feel like you’re an aggressive fighter and exert pressure on them, through and feint more right hands and left hooks. This strategy is used by boxing greats like Gennady Golovkin and James Toney.

Speed

Nothing disorients a boxer more than having a fast opponent. You can make your opponent think you’re faster than you are by making a lot of head movements and feints. As a result, your opponent will be confused about your next move and give you a chance to strike.

Passive

Another one of Mayweather’s great tricks. If you want to make your opponent think you are a lazy and passive fighter, move out of range and fight less aggressively, They will let their guard down and give you a chance to attack.

In conclusion

Rhythm is an important technique and skill for any boxer. It can mean the difference between winning and losing a fight. Thus, it needs to be developed and maintained as a primary factor in training and fighting among professional boxers. 

Boxing is a fast-paced, exciting sport, which offers amazing benefits for your physical fitness, mental wellbeing, and overall agility. It is no secret, however, that athletes need to work hard, and this can often include running the same drills and practices over and over again, in order to increase your skill level and keep you at the top of your game.

Over time, it is easy to become disillusioned with the same old training sessions, and it is common for apathy and boredom to set in – this is even the case at the very top levels of the sport. Fortunately, there are a number of techniques you can employ which can help you to tackle boredom, stay on track, and continue to achieve your very best results. Feeling a little fed up with the day-to-day of your sport? Then read on to discover how you can motivate yourself and refresh your mindset.

1. Set Your Goals

It may sound like a cliche or a trope reserved for corporate boardrooms, but setting goals and targets can be one of the most effective methods for alleviating boredom. Goal setting will help you to obtain a crystal clear view of just what you are trying to achieve, and the steps that need to be taken in order for you to succeed. Where do you want to be? What do you want to achieve? How are you going to get there? This breaks the process down into a series of small, manageable steps – in some cases, boredom can actually be the result of fear. It is easy to look at the top boxers, those performing at elite levels, and simply assume that we will never reach those dizzying heights.

While it is true that you are highly unlikely to enter the Hall of Fame overnight, there are small, manageable steps you can take to build your way towards this goal. Start with an aspiration or target – is there a fight you really want to win, a tournament you want to dominate, or a move you want to master? Take some time to really think about what you want, and use this as your long-term goal. Then, work backward from this point. How can you reach that? Do you need more fitness training or more intense work on your technique? Is there something holding you back from achieving that goal psychologically, or do you have a mental block against a particular opponent? Unpick the potential obstacles in your way, and then think of ways to overcome them.

2. Don’t Underestimate Psychology

Not only does this activity help to clear the path in front of you in terms of physical obstacles, but it forces you to sit back and assess your motivations for training and boxing in the first place. When we get into the day-to-day work, monotony can set in, and it is easy to forget why you started your journey. When you take the time to think about what you really want, you are actually exploring why you want it, and this can offer an incredible psychological boost.

Setting goals and targets is also excellent in terms of building resilience and discipline – when you have a path clearly laid out, you realize that you cannot achieve everything you want overnight. Instead, you must practice delayed gratification, working on the small stuff in order to allow you to achieve your overall goals in the long run. This is excellent in helping to alleviate boredom: rather than an endless list of “to-do” items, your everyday training becomes another step towards your overall goal – you know where you are going, and you know how to achieve it,

3. Track Progress

Another important element in eliminating boredom is to make sure that your progress is trackable and measurable – this is far more likely to keep you on your desired path. Rather than set an arbitrary goal, such as “I want to get better at right hooks”, you should try to break this down more specifically – “I want to increase the speed of my footwork”, or “I want to boost my accuracy”. Make sure that you have some way to track your progress in a visual way, and place this somewhere that you can see while training – this is a great visual reminder of your promise to yourself, and can be very motivating when you feel like giving up.

4. Remember Your “Why”

Another important aspect of eliminating boredom is to remember why you are there in the first place. Why did you start boxing? What drew you into the sport? Was there a particular star or athlete who inspired you? If so, then you can try watching some of their key fights and victory moments – perhaps you can even find the fight that got you into boxing in the first place. By taking some time to go right back to the beginning, you will rediscover your love and passion for the sport, and this will make it easier to go through the motions of training – remember, at one point, each of these moves and techniques would have been your ultimate dream. Try to recapture that feeling of wonder.

5. Enlist A Training Partner

Enlisting a training partner can be a very useful way to stave off boredom, as well as helping you to stay accountable. The right workout or training partner can challenge and push you, and you can set rival goals and targets to add an element of competition to the experience. In addition, having a partner there will force you to train and work, even when you are not in the mood – it is harder to flake out if doing so will mean that you let someone else down. You will be forced to remain accountable for your progress and effort, have someone there to boost and motivate you, and will have the chance to grow and develop from the experience of training alongside another fighter, who is bound to do things a little differently to you. Embrace this novelty, and try to use it to improve your own technique and game – remember, in boxing, there is always something new to learn.

6. Create Visual Inspiration

Just as you should have your goals and targets clearly visible during training, you can also create a visual representation of everything that motivates or inspires you. This could be on a large piece of paper or a board, or in a small notebook which you can take with you wherever you go. In this, include everything you can think of that motivates or inspires you. Include quotes and statements from fighters you admire, images of your idols and role models, stories, news clippings and photographs of your success, and the success of others you admire. When you are feeling fed up, or are tempted to quit, take a few moments to meditate on these images – this will also help you to remember why you are doing what you are doing.

7. Make A Choice

Ultimately, when you feel bored, there is a choice you can make: you are in charge of your mindset. You can either choose to continue to focus on the feeling of boredom and discontentment, or you can push through it, keep working, and feel grateful for the chance to work, train and improve your technique. To do this, you need to be in the habit of practicing mindfulness, and capture your thoughts before they have a chance to run away with you. Get into the habit of regular meditation – even just a few minutes a day will provide you with the tools to take more care and control over your thoughts, and improve your ability to recognize that you are starting to move towards boredom. As soon as you anticipate this, you can then switch your mindset to one of gratitude, and get on with your practice. This can take time to develop, but it is well worth putting in the effort to achieve the skill.

8. Have A Backup Plan

Unfortunately, you will need to accept that at some point, your training will get boring – that is simply a fact of life. Rather than give in to the boredom, however, you can improve your chances of overcoming this by having a contingency plan in place. A good option is to create “If/Then” statements – “If I start to get bored, Then I will…” By having a toolkit on hand, you do not have to put in the mental effort to think about carrying on – with practice, you will simply slip into your contingency plan, and be able to carry on training. Part of the issue with boredom is that it increases your mental load, forcing you to think of a solution to get you out of it. Automate these systems for your mind, and you will be able to push through the apathy.

9. Emulate Your Competitor

In the moments when you are about to give up, take a moment to consider your greatest rival – what do you think they are doing at that very moment? Are they also on the verge of giving up, or are they pushing themselves to an extra rep, trying to squeeze in an extra round, and doing everything they can to beat you? When it comes to a super close fight, they will be the ones who emerge victorious – unless you make sure that you are working just as hard, if not harder than they ever could.

10. Have Fun!

Ultimately, one of the most important things you can do to help alleviate boredom is to try and make your training sessions as fun as you can – try and turn them into games, challenge yourself to beat your previous results and push yourself to a new personal best. By adding a little fun into your practice, and switching up your routine now and then, you can keep things fresh and engaging.

Final Thoughts

Whether you are boxing at an elite level, training for an amateur fight, or simply striving to be the best you can be, it is inevitable that at some point, you will become bored with your training. By implementing one of our simple techniques above, you can push through the apathy, keep training, and emerge as a better, stronger, and more focused fighter – all attributes that will make a difference in the ring.

Whether you are an amaetur looking to go pro, or just a boxing fan who is on the hunt for the very best training, finding the right gym can make all the difference. Not all boxing gyms are created equal, and the best of the best include our top five examples:

1. Gleasons Gym
2. Front Street Gym
3. Johnny Tocco
4. Wild Card Boxing
5. 5th Street Gym

We will now take a look at these top 5 boxing gyms, and explore just why they are the very best in the USA for aspiring boxers.

1. Gleasons Gym, NYC

Gleason’s Gym has a sterling reputation in the boxing world, and with good reason – it boasts a unique reputation as one of the oldest boxing gyms not only in the city, but in the entire USA. The space was originally founded in 1937 by Peter Robert Gagliardi, a professional flyweight who transferred to bantamweight who reinvented himself as Bobby Gleason, in an attempt to blend in with a predominantly Irish New York fight crowd. Things were tough for the first few years, with Gleason forced to hack cabs at night to pay the dues and rent for the gym. By the 1960’s, the space was the last remnant of the so-called “Golden Age” of boxing in New York City, and fighters were waiting around an hour and a half for their chance to get into the ring, and names such as Phil Terranove – winner of the NBA Featherweight title in New Orleans – and Mike Belloise (holder of the World Featherweight title) made their name in this ring. In 1964, Muhammad Ali, then known as Cassius Clay, trained in Gleasons before going on to take the World Heavyweight title, and the reputation of the gym continued to go from strength to strength, earning a place as one of the oldest and best gyms in New York, and the wider boxing world.

These days, Gleasons still retains its formidable reputation, and is one of the top options for aspiring boxers on the East coast. Members continue to train under the watchful eye of some of the top trainers in boxing and MMA, including Hector Roca, Heather Hardy and Lennox Blackmoore. Fighters describe the space as a great community for both beginners and experts, and the atmosphere as heavy with the weight of history, the making of champions, and the discipline required to succeed.

2. Front Street Gym, Philadelphia

Another must-try gym for aspiring boxers is the Front Street Gym located in Philly; this space was once referred to by ESPN.com as one of the most famous gyms in boxing, and it is the epitome of old-school gyms, popularised by the likes of “Million Dollar Baby” and “Rocky”. The gym has existed since the early 1960s, and started life in another location, on Front anfand West Widley streets, before moving to its present location, and being renamed the John Hennelly Boys Club, named after a much loved carpenter who died while working on the gym. It changed hands again in the 1980s, when Frank Kuback took charge, and since this date, the space has become renowned for training champions, including names such as Tony Thornton, Jesse Ferguson, and Olympic gold medallist Meldrick Taylor.

The rich fighting history of Front Street Gym helps to boost its appeal, as does its location in a tough Philly neighbourhood. This is a gym with an inclusive and welcoming vibe, and fighters come from a huge variety of social, economic and ethnic backgrounds. Many members come from the surrounding neighbourhoods, which are rife with issues including crime, drugs and poverty, and Kubach and his team of elite trainers – which includes professional fighter Terrence Lewis – work closely with the fighters who join – this includes kids. This diverse makeup and inclusive nature of Front Street, combined with a reputation for excellence and a history of producing champions, makes it a must-try gym for aspiring, new and up and coming fighters across Philadelphia and the wider United States. Those who have participated have noted the supportive yet disciplined environment, and the attention to detail which can transform a good fighter into a great one.

3. Johnny Tocco’s Ringside Boxing Gym

Another must-try boxing gym for aspiring boxers is located in Las Vegas, and was opened by Johnny Tocco in the early 1950’s. Tocco continued to run the gym for over 40 years, and trained a number of substantial names in the boxing game, including heavyweight champions Michael Dokes, Larry Holmes and Charles “Sonny” Liston. Fighters of all abilities and experience levels have noted the compassion and attention Johnny offered each of his fighters, in addition to a tremendous love for both boxing and his local community. This helped the Johnny Tocco gym to become a crucial hub of the community, and an important place for boxing enthusiasts of abilities. Tocco sold the gym in 1997, and died shortly after, but the reputation and iconic status of the gym remains to this day. In 2021, the gym will be owned by CJ Wiggins, who, alongside his team of trainers, offer a wide range of services and training classes to fighters of all experience levels.

The status, prestige and rich history of Johnny Tocco’s means that it is a great option for aspiring fighters – its location in Vegas, also known as the “mecca” of boxing, also helps to boost its status. No matter your experience levels, this is a perfect place for an up and coming fighter to hone their skills, boost their experience, and learn from first class trainers in a vibrant hub of boxing history.

4. Wild Card Boxing Club

The Wild Card Boxing Club is one of the top spots for California residents, and has been a popular option for aspiring boxers ever since it opened its doors 30 years ago. The establishment is owned by fighter Freddie Roach, who opened his gym after training actor Mickey Rourke. While Roach may not have had a hugely decorated career, he nonetheless has established an incredible record for first class coaching, and embodies the core values of boxing; dedication, commitment, discipline and respect. From Massachusetts, Roach came to LA to establish the Wild Card, and went on to train a wide range of top-ranked fighters, with names such as Amir Khan, Miguel Cotto and James Toney all having stepped into the ring during the life of the gym. Perhaps the most famous export from the establishment, however, is Manny Pacquiao, a premium fighter who has gone toe to toe with names such as Ricky Hatton, Floyd Mayweather Jr and Juan Manuel Marquez – all while fighting in the Wild Card.

While the ring is dominated by big names, members of the public can also train at the gym; reviews from fighters praise the warm, welcoming and supportive atmosphere, as well as a host of top quality trainers on hand to put Marvin Somodio, a key member of Manny Pacquiao’s team. For aspiring fighters, this is an amazing opportunity to train in a truly iconic space, and a chance to put your skills to the test under the watchful eye of experienced, professional fighters who have more than earned their place at the very top of the sport.

5. 5th Street Gym

5th Street Gym is a must try spot for any aspiring boxers in Miami Beach, and has been a pinnacle of the boxing community since 1950, when it grew to life under the watchful eye of Chris Dundee and his brother, Angelo. Names such as Sylvester Stallone, Sean Connery and Malcom X have long been attached to the space, the 5th Street has a long history of training and working fighters from beginners, right up to professionals, including world champions such as Carmen Basilio, Willie Pastrano, and, of course, Muhammad Ali. Miami Beach names the gym as one of its main treasures, and there is no denying that it has helped to shape the history of this region. Nowadays, the gym is owned and run by Tom Tsatas, a passionate boxing fan, and advocate for bringing the sport of boxing to aspiring fighters of all abilities. Tsatas works alongside Dino Spencer – a student of Angelo, and a man with a long connection to the gym – Spencer also has the prowess of training under the famous Freddy Roach. Together, the dynamic duo offer a supportive, engaging experience and training programme for fighters of all abilities, all surrounded by the history and atmosphere of great fighters from days gone by.

These days, 5th Street is a lively and vibrant training community, dedicated to bringing out the very best from aspiring fighters, and helping them to develop their skills, strength and style. Fans have described the environment as historic and atmospheric, and have praised the skillful, patient skill of the trainers – most of whom are professionals and champion fighters themselves – as well as the amazing history of the building itself – training in such a space is sure to be an inspiring and motivating experience.

Have you ever wondered why boxers that are smaller in the frame and quickly knocked around, such as Gerald McLellan, pack such a powerful punch? Are they naturally gifted? Were they born with boxing talent, or is it the lifestyle and training regimen that brings out their power?

Well, most muscular boxers train to get bigger, meaning hypertrophy training with 8 to 12 reps. As a result, they are a bit slower and have a less powerful punch because they train on static power and sideline explosiveness. 

This article will focus on why some of the hardest punching boxers are tall and skinny. We will look at the scientific explanations, famous examples and decide if a powerful punch is important to the boxing ring.

Do Skinny Boxers Really Punch Harder?

Many people wonder if skinny boxers really punch harder than their muscular opponents or if it’s just an illusion created by intense matches. Many less buff boxers keep knocking out their muscular opponents. Here we are talking about Deontay Wilder, Gerald McLellan, and Tommy Hearns, just to name a few. 

Why Do They Punch Harder

The fact that skinny boxers can sometimes punch harder than their larger counterparts has been dealt with by people who understand science, boxing, and physics. Numerous studies suggest the advantage held by the smaller pugilists is due to increased power generated by the strength-to-weight ratio.

As we saw above, if you want to become a muscular boxer, you will primarily work on your static power and focus on getting bigger. On the other hand, if you train for explosiveness, you are not likely to get much bigger. You’ll probably only get a bit toned, but your dynamic power and strength will increase rapidly. Basically, it’s all about the ratio of fast and slow-twitch fibers in your muscles.

What Factors Influence Punch Power?

But it’s not as easy as that. Being tall and skinny does not guarantee you will have high punch power. There are so many theories (both scientific and unproven) around what causes high punch power that it’s impossible to attribute it to an athlete’s size alone. Let’s look at some of these factors.

Genetics

This is one of those unproven theories behind punch power. Some of the hardest-hitting boxers, including Mike Tyson and Deontay Wilder, have claimed that the massive power that they generate from their fists is something they were born with.

While this might sound a bit far-fetched, one might consider the possibilities given that countless boxers in their weight category probably use the same training techniques but can’t punch as hard. 

Wrist Circumference And Hand Size

This is one of the most recognizable factors behind a powerful punch. There is also some scientific backing from the fact that there’s a direct correlation between a person’s wrist and hand size with their bones and frame. A larger bone size and skeletal frame mean more power for several reasons. Hands and wrists also tend not to hold as much fat as other parts of the body, making this a viable measurement for people with any body fat level.

Larger hands and bones mean more mass in arms as a whole. Since power is a function of mass and velocity, increasing the arm’s mass will increase the power without affecting speed. An excellent example of this is Manny Pacquiao. He has countless career knockouts and boasts a wrist size of 8 inches, around 145 pounds and 5’6 in height, which is higher than the average wrist size for heavyweight boxers. Other heavyweight greats like Mike Tyson and Joe Louis also had an 8-inch wrist size.

A larger body frame also maxes out the muscle the skeleton can naturally hold. Again, this can be seen in fighters like Mike Tyson, who weighed 210 pounds at 5’10, with very little body fat and a virtually non-existent neck.

The Anatomical Arrangement Of Muscles and Tendons 

Imagine a predator hunting its prey. It creeps behind it, stands still, pounces forward, and lands, all with great apparent aptitude. The nervous system is a marvel, to say the least. There are several scientific studies that show the relationship between muscle-tendon parameters and peak power generated.

However, this is not something you can really measure or improve on, so it might fall under “genetics” above.

Standing vertical jump

A much more quantifiable metric is the standing vertical jump, something we might all be familiar with from high school gym class. Although it has not yet been directly linked to punching power, it is a long-standing staple of measuring an athlete’s ability to generate power in football, Olympic lifting, and wrestling. Renowned strength coach, Mark Rippetoe, delves extensively into the importance of the standing vertical jump in his book, practical programming for strength training.

The vertical jump is used as a metric in sports because it shows how much of an athlete’s strength they can convert into power. It also cannot be trained. An already fit athlete who trains on their vertical jump for years may only increase it by two inches, granted that their weight remains constant.

Musculature

While many people assume that big guns and pecs mean that you must be a hard hitter, that is not always the case. When assessing an athlete’s abilities, it’s better to check their legs, glutes, and back. John Cavanaugh (Conor Mcgregor’s coach) says that the first thing he checks on a fighter is their back. 

A good punch comes from the legs and hips. If you don’t believe it, check out Mike Tyson’s legs.

Training

If you’re going through the list of things that give a powerful punch and feeling discouraged about your small wrist size, low vertical jump, and small back, there’s no need to worry.

The most important factor behind a powerful punch is years of training. You could have all the genetic advantages, but your punches will still be very soft without proper training.

How to Increase Your Punch Power

Punch power is a skill developed over time. An amateur boxer who has an average punch will increase their punching power with a combination of training and natural ability. Punch power should not be confused with the term knockout power, which we will look at later.

Exercises

Of course, the best way to increase your punching power is to include exercises that boost your punch power into your training routine. Here are a few examples:

Medicine Ball Throw

The key to getting a more powerful punch is working on the explosiveness of your arms and increasing the power generated by the punching muscle fibers. There are two ways you can use a medicine ball to achieve this:

• Take a medium-weight medicine ball into one palm while standing upright in your boxing stance. Push it forward as hard as you can. You can either throw it at the wall or have a partner catch it and throw it back to you. Make sure you do this as if you’re throwing the punch.
• Lie flat on your back and push a medicine ball from your chest, throwing it as far as you can. Catch the ball and repeat the procedure until fatigue kicks in.

Plyometric Push-Ups

Plyometric push-ups increase your speed and power by strengthening the shoulder, arm, and pecs. All these are body parts that are key to a powerful punch.

• In the standard push-up format, dip down as you normally would, but explode upwards so that your hands leave the ground.
• To ensure optimal results, ensure that your core and glutes remain tight throughout the exercise. 
• Some variations of the exercise involve clapping your hands or slapping them on your chest as you explode upwards.

Shadowboxing

Shadowboxing is one of the most important boxing exercises you can add to your training routine. It is especially good for your punch power because it forces you to work on your speed and technique.

A good addition to shadowboxing is recording your shadowboxing sessions and watching them. Observe the mistakes you are making, try to improve, and record again to see your progress.

Squats with a medicine ball

As we saw earlier in the article, most punching power comes from the legs. As a result, training your legs is as important as your biceps and pecs. Performing squats with a medicine ball will strengthen your leg muscles and stabilize your punches.

Tub Of Rice

An underrated exercise done by MMA fighters to strengthen their fists. Get a large tab of rice and dig your hands through it, fingertips first. This is a very uncomfortable exercise at first but will drastically improve your punching power in the long run.

Tips

If you want to deliver an impactful punch, especially later in the match when you’re worn out, rotate your shoulders and torso as you deliver the hit. This will reduce the amount of force you will require on your arm to deliver the hit.

You can also practice delivering this kind of torque with a medicine ball. Hold it to your chest level with both hands, and then rotate your torso with your arms straightened.

Is Punching Power Important in a Boxing Match?

Punching power is basically the amount of kinetic energy in a person’s punch. Knockout power is quite similar but dwells on the probability of the punch leading to a knockout. Therefore, in a way, we can say that knockout power is a product of punching power.

Looking at it from that perspective, punching power can come to your aid when you’re fighting a bigger or faster opponent. However, to win a match, you need to work on all the aspects that make you a better fighter than your opponent.

“Boxing intelligence” or “boxing IQ” is a phrase popularized by fight commentator Teddy Atlas to describe great fighters’ instinctive, all-around boxing ability. Atlas saw something in Muhammad Ali that other people didn’t see at the time. He knew that this man was instinctively using his jab better than others.

The term is closely related to “ring generalship,” which means the ability to either see a punch coming and avoid it at the last second, countering with a punch, simultaneously; the ability to gauge the strength and timing of an incoming punch and move your head or body out of the way while countering; or an overall feel for the fight and how it’s going which will tell you when a punch is going to be thrown allowing you to move before it lands.

Why Do You Need Boxing IQ?

Mike Tyson once said, “boxing is not a tough man’s sport. It is a smart man’s sport.” Boxing is a sport for intellectuals; this should come as no surprise to anyone who has observed the plethora of chess-like maneuvers and countermoves it takes to score (or prevent) a knockout. 

The ability to think several moves ahead and make split-second adjustments while absorbing and delivering punishment is what makes a great prizefighter. And while we would all like to feign the appearance of such mental acuity and “think” we could give Floyd Mayweather or Manny Pacquiao a run for their money, the reality is that most people don’t have the smarts, handspeed, conditioning, discipline, or power to compete with the best. 

How to Increase Your Ring IQ

Boxing IQ is one of the few ways to measure how good a boxer you are. It is the ability to think fast on your feet and to improvise during a fight. The ability to plan ahead while also responding to the moves of the opponent at the same time. It requires tremendous focus, poise, quick thinking, accuracy, creativity, and instinct. Boxing IQ is described as “The Trainer’s Secret Weapon” because trainers can exploit it to prepare their fighters for each battle. Here are a few ways to improve your boxing IQ:

Train with People Who are Better than You

If you want to be a competitive fighter, you need to join a gym with other competitive fighters who are actually winning fights. It doesn’t matter if they are a little outside of your weight class. The focus here is self-improvement. They will constantly challenge you when you are sparring, and you can pick up a trick or two in the process. Additionally, you will be able to ask them questions about their winning strategies.

Training with people who match or have lower skill than you will give you a false sense of preparedness and mastery, only to get destroyed in the ring. These people will often have very little value to add to your craft, stagnating your growth as a boxer.

It is also important to practice what you learn from the elite boxers and ask them if you’re doing it correctly. You should also try and not be quick to take offense when they correct you.

Watch Boxing Films and Footage.

Even for people who don’t aspire to become boxers, boxing is a beautiful sport to watch. There are thousands of boxing matches every year around the globe, and most of them are aired on a sports channel. There are even sports channels dedicated to boxing.

Additionally, thanks to modern streaming services, we now have access to almost every historical fight. That means you can watch Muhammad Ali vs. Joe Frazier III, Arturo Gatti vs. Micky Ward, and other legendary fights that we might have never had the chance to witness.

You can learn numerous new skills from these recent and historical fights by observing how the winners use ring IQ to avoid strikes and counterattack. You can also note some of the mistakes that can cost you a fight.

You can also watch tips from trainers and other boxing creators on Youtube.  Basically, watch any film that can add value to your boxing skills. It is also important to note that boxing movies do not fall under this category, even ones based on true stories. They are almost always fictionalized with impossible moves and illogical fight decisions.

Avoid Biased Opinions

One thing you should avoid, though, is exclusively watching your favorite fighter. This is because when you are watching someone who really interests you fight, you tend to focus on them and miss the exchanges between them and their opponent. Similarly, you should avoid watching fighters you dislike for other reasons. This will prevent you from observing their actions keenly and picking something valuable from them.

So, the lesson here is to keep an open mind about boxing and avoid biased opinions. Don’t develop too much admiration or hate for a boxer you’d like to learn from.

Strategic Shadowboxing

Any boxer will tell you that shadowboxing is as important as any other training activity you do as a boxer. However, just randomly throwing punches and kicks into the air will not increase your boxing skill. It might be good for your cardio, maybe even for your speed and endurance, but that’s it.

The best way to do it is by imagining you’re fighting an opponent, preferably stronger than you. After watching enough boxing films, as advised above, you will not find it hard to simulate an opponent in your mind and shadowbox with them. This ensures that you are not only practicing your strike moves but your ducking, blocking, and counterattack, which are more important than striking.

Incorporating this into your training routine will significantly increase your boxing IQ because you will always be anticipating your opponent’s next move.

Learn How to Beat Yourself

Before you learn how to beat your opponents in the ring, you need to face your fiercest opponent, yourself. You need to learn your weaknesses and mistakes and focus on them to become a holistic fighter.

One of the best ways to do this is by recording a video of yourself sparring and studying it. Imagine that the person in the video is a different fighter and observe the mistakes that he is making. You can also imagine what you would do if you were to fight the person in the video, watch their weak points, etc.

With this information, you will be able to see your weakest areas and work on them. You can also know how your opponent sees you in a fight, which helps with anticipating their moves. Keep recording more videos as you improve and find new ways of improving the new version.

 Handicap Yourself When Sparring

Here you need to set some level of challenge for yourself, especially when you’re sparring with an equal or less skilled opponent. For example, you can decide to limit yourself to five jabs in one sparring round. Once they are over, you cannot attack, and you’ll have to focus on your defense and counterattack.

This is very important because it helps you learn to strike only at the most opportune moments and improves your defense skills. You are also able to practice what to do when the opponent realizes you are shying off from attacks.

Learning How to Use the Ring

All great fighters know how to use the ring to their advantage. The standard boxing ring is only 15 to 20 feet on each side, and learning how to maximize that space could be the difference between winning and losing a fight.

Good defensive fighters are constantly circling the ring, making it hard for their opponent to place a clear hard hit on them while avoiding being cornered, which is one of the costliest mistakes you can make in a fight.

When sparring with a stronger opponent, try to circle the ring and learn how to use its width to avoid their attacks and tire them out.

Move-in Angles

Angles are an essential position in boxing. As any coach will tell you, you should keep off the center-line. If a boxer wants to win a marathon, they must learn how to run at angles. If a boxer is always coming straight at the opponent, they are much easier to hit and will be exhausted from running from side to side all through the fight. When you move in angles, you can accomplish three things: escape from punches, get closer to your opponent, and tire them out.

Study Other Things Outside Boxing

To maximize your boxing IQ, you need to surround yourself with information on other subjects outside boxing. For example, you can read books on philosophy, war, martial arts, etc. While this information might seem inconsequential to your boxing skills, it helps you with strategy, learning about your opponents, and basically training your mind.

In Conclusion

Boxing is not just an art but a science as well. So to start winning in the ring, you will need to start winning in your mind and improve your boxing IQ.

As a combat sport, boxing is very much like conducting a military campaign. Each fight represents a specific objective that you must overcome on your way to ultimate victory with a world title. Each fight also requires particular planning and development of strategy to better the chances of winning the battle.

Winning the battle usually requires a combination of ring tactics and boxing strategy to overcome the opponent. The fighters who do that best are considered “ring generals” due to their ability to control the pace and direction of each fight. They can adapt to fighting styles and changing fight conditions alike while maintaining the initiative. The following is a closer look are ring generalship in boxing.

Ring Generalship Defined

 There are two ways to fight. One is to let your opponent bring the fight to you and try to counteract his jabs, punches and footwork. Doing that delivers the initiative to your opponent and could cause you to fight the way your opponent dictates. Unless you are Muhammed Ali performing his famous “rope a dope” strategy, odds are letting your opponent dictate the fight will have undesirable results.

Ring generalship requires seizing the initiative and forcing your opponent to think and react to what you are doing in the ring. In most cases, that will not include allowing your opponent to beat on you like helpless ragdoll. Suppose your opponent is notorious for gassing out early in fights due to poor conditioning. A smart ring general could use that against the opponent by making him think he has the upper hand and letting him wear himself  out with ineffective punches.

In short, a ring general has a plan and the weapons to get the job done by seizing and maintaining the initiative. The ring general does not fight the opponent’s fight, because that would mean overcoming the opponent’s best weapons. Instead, you want to erase any tactical advantage your opponent might have and force him to fight the way that you force him to fight.

Examples of Great Ring Generals

The brief mention of Ali’s rope a dope strategy against then-world champion George Foreman during the “Rumble in the Jungle” title fight in 1974.is a good example of ring generalship winning a major fight. Foreman is one of the all-time greatest hard-hitting heavyweights to ever enter the ring. And he was a very formidable opponent for Ali.

But instead of fighting Forman’s fight, Ali only pretended to do so for the first few rounds. Ali generally let Forman come at him and wear himself out by throwing hard punches that Ali mostly deflected. Instead of landing hard rights and lefts to Ali’s body and head, Foreman mostly sent glancing blows and often missed altogether.

Once Foreman was out of gas, Ali took the fight to him and prevailed by using superior fight skills and strategy. Unable to stop Ali, Foreman became his punching bag and lost the big title fight.

How Do You get a Fighter to Fight Your Preferred Style?

A smart fighter never lets his opponent use his strengths. Instead, a smart fighter learns his opponent’s strengths and weaknesses and devises a plan to exploit them.

Roberto Duran is another highly regarded ring general who forced his opponents to fight his preferred style while disregarding theirs. Duran was an expert at applying forward pressure to get inside his opponents and then punish them with hard body blows and upper cuts. Duran used his expert footwork, body movement and exceptional defensive capability to set up his opponents and deliver hard blows while countering their often misplaced punches.

Once Duran got inside his opponents, he used his head and forearms to position them to receive the full energy of his punches. It takes as much energy to stop a thrown punch as it does to throw the punch. So when Duran forced his opponents to miss while setting them up for devastating blows, he masterfully demonstrated the effectiveness of a true ring general.

Is it Important to Dictate the Pace and Action?

You never want to fight to your opponent’s strength. Instead, you want to force your opponent to fight in a manner to which he is unaccustomed and is more likely to make mistakes. Sugar Ray Robinson masterfully used feints to trick his opponents and cause them to open up. Once he had them ranged with his jabs, Robinson subjected them to hard punches that mostly found their mark.

More recently, Floyd Mayweather used his array of exceptional fight skills to effectively counter his opponents’ best boxing skills. Mayweather used body jabs, feints and footwork to position his opponents and set them up to receive a flurry of blows that knocked out many.

How Does a Good Ring General Prevent Big Fight Exchanges?

A big fight exchange is one in which both fighters generally stop using defense and just exchange blows, Marvin Hagler and Thomas Hearns once fought that way for about 8 minutes before Hagler prevailed with a hard blow that knocked Hearns out of the fight and secured the middleweight world title. Such fights abandon just about all training other than the most basic and completely eliminate any potential for ring generalship.

Mayweather retired undefeated in part because he never allowed opponents to get him into a big exchange. Instead, Mayweather used footwork and jabs to create distance that made big exchanges impossible. He also would smother his opponents when in close and prevent them from brawling instead of fighting like professionals.

Is it More Important to Dictate the Pace or the Action?

The pace of a fight generally refers to the tempo and rhythm of the fight. Instead of squaring off and exchanging blows until one fighter wins, most fighters will pace themselves to better learn what the opponent is doing and how to counter it. The pace helps to set up the action by using strategy to cause your opponent to make a mistake and leave himself vulnerable to heavy action. When a fighter excels at a particular type of action, such as a powerful upper cut or combination to the head, he can use the pace to set up the opponent to make that action happen. A smart fighter can control the pace with footwork, body positioning and using the ring to cut off an opponent or otherwise limit his potential for movement during the fight. Jabs can help to set up the proper distance to deliver highly effective body blows and other devastating punches.

Does a Good Ring General Change Plans Mid Fight?

A good military general knows a plan is good right up until the first bullet is fired. Once that happens, a skilled general will adapt to the changing conditions and act accordingly. The same is true of a ring general who enters the fight with a prepared plan but adapts it to changing fight conditions.

You might not intend to throw hard rights to the opponent’s head. But if he has a swollen left eye or a cut above it, then you want to use more rights to open up the cut and possibly force a technical knockout. If an opponent presents a general weakness that you did not plan to exploit, you need to change your fight plans to exploit it and improve your chances of winning the fight.

Why Do Some Fighters Throw Punches in Volume?

Throwing punches in volume could break down an opponent and result in several hard blows reaching their intended target. If you repeatedly can devastate your opponent with a flurry of punches thrown in volume, the referee might end the fight to protect your opponent against a potentially serious injury. If your opponent has a cut or other obvious weakness and you want to put an end to the fight, throwing punches in volume could make that happen.

Is Footwork or Punching Power More Important?

Punching power is great when you can land a clean blow, but it is worthless if you throw punches that miss the target more often than hitting it. Footwork can help you to set up your opponent to receive a well positions punch. The more you can use footwork to make your opponent go where you want him to go, the more effective your punches become.

When you can use footwork in combination with punching power to land more blows, you have a better chance of winning the fight. If your opponent is reacting to your footwork and missing with his punches, he likely will tire out and become a very vulnerable target.

Does Cutting Off the Ring Win the Battle for Position?

The battle for position means different things to different fighters based on their respective fighting skills and styles. A boxer who likes a lot of movement and uses the entire ring could be frustrated by a boxer who cuts off the ring. A boxer who punches hard and works from the inside, like Duran, does not need a full ring to win.

Flexibility is one of the most underrated skills for a boxer, while you might focus more on strength or speed. Flexibility is usually what you might think about in connection with yoga, but it’s much more than that. Flexibility boxing allows you to build on your strength, speed, and endurance. As a boxer, flexibility allows you to put more power behind your punches.

1. Neck Stretch
2. Spinal Stretch
3. Pectoral Stretch
4. Cat Stretch
5. Side Stretch

Beyond improving your performance in the ring, flexibility boosts your fitness level and metabolism. So, you can more easily accomplish everyday activities. One of the best side effects is that it also allows you to tone your body and better prevent certain types of injuries. Then, too, if you were to be injured, flexibility helps you to more quickly bounce back.

What About Safety and Flexibility?

Even though flexibility is so key to building strength, speed, and endurance, while avoiding injury, you should still proceed with caution. If you’re a beginning boxer, you probably would not take on the champion in your first fight. With developing your flexibility, you need to build up your flexibility, without overdoing it.

Avoid those unsafe situations where you overextend yourself or push yourself so hard that you injure yourself. In most cases, you can do well by listening to your body, not pushing yourself beyond your comfort level, and avoiding situations where the stretching is causing pain or severe discomfort. Here are a few quick tips to consider:

• ALWAYS warm up thoroughly, without overdoing it.
• Breathe through your stretches. Don’t hold your breath.
• Shake out your limbs between the stretches. You don’t want to get too tight.
• Don’t overextend or force the stretch to the point of severe discomfort or pain.
• Stretches should not be held for more than 30 seconds. But, you can hold it for ~15 seconds if that feels more comfortable to start.

You may have been super flexible at some point in your life, but for most, that time was quite a few years ago. It takes time to get back to a state where you’re flexible again. But while you’re working toward that goal, you’re improving your range of motion, which can help you achieve better balance.

Beyond functional abilities, your flexibility training will also help to alleviate body aches and pains and make it easier for you to combat stress. Here are a few top flexibility stretches for boxers that you should try out!

Top 5 Flexibility Stretches for Boxers

The top flexibility stretches are designed to be low-key enough to be used every day as part of your regular workout routine.

Neck Stretch

Whether you feel the tightness or not, you tend to carry a lot of tension in your neck. That can lead to headaches and stiffness, as well as more minor aches and pains. You may not consider the neck a key consideration when you’re building strength, but neck flexibility allows you to withstand more strain, which makes it an ideal exercise for boxers. Here are the key steps.

1. In a standing position, put your right hand on the left side of your head.
2. Gently incline your head toward your right shoulder. It should not be enough to cause discomfort.
3. Hold the stretch for up to 30 seconds.
4. Release the stretch.
5. Repeat the neck stretch with the left hand.

Always take special care when stretching your neck. Also try the flexion stretch, neck rotation, extension stretch, and lateral flexion stretch. If you ever feel discomfort or pain associated with your neck stretches, consult with your chiropractor or other medical professional. If the pain continues, you may need to adjust your stretches or consider additional rehabilitative physical therapy or stretching exercises.

Roll Down Stretch (Spinal Roll)

The Standing Roll Down Stretch or Spinal Roll helps to stretch your spinal column, while warming up your back and soothing stiffness. It’s intended to be a slow stretch, with gentle motion that eases you into and out of a strenuous workout. Here are the key steps.

1. Start in the standing position, with your chin pointed toward your chest and your feet placed hip-width apart.
2. With your neck, shoulders, and arms relaxed, begin to slowly roll down on the exhale.
3. With controlled breathing, draw your navel toward your spine.
4. Keep your knees slightly bent as you roll your body downward.
5. Depending on your flexibility level, you may be able to touch your feet or shines. Don’t force it if your flexibility isn’t quite there yet.
6. Hold your position for 15 seconds.
7. Slowly move back into your standing position.
8. Repeat the Roll Down or Spinal Roll several times.

You can also try the Roll Down Stretch or Spinal Roll as a floor exercise variation. No matter which variation you use, it’s a great way to strengthen your core while increasing your flexibility in your hamstrings and back. You can also try the Rocking Exercise or the Spinal Twist.

Chest Stretch (or Pectoral Stretch)

The Chest Stretch is a great way to improve your posture and flexibility, while helping to prevent injuries. The stretch helps to relieve the tightness, which opens up your chest, improves your breathing, and increasing mobility. Here are the key steps.

1. Start in a standing position.
2. With controlled breathing, clasp your arms behind your back.
3. With your arms straight, move them upward. You should feel the stretch in your upper back and lats.
4. Hold your position for up to 30 seconds.
5. Slowly move your arms down and unclasp your hands.
6. Bring your arms forward.
7. Hold the position for up to 30 seconds.
8. Repeat the Chest Stretch several times.

You can also perform this stretch with an external object like a punching bag. Or use the floor to stretch your extended arm. One of the mistakes with this stretch is to not stretch enough, but you should take care not to strain or force your muscles into positions that hurt or feel uncomfortable.

Cat Stretch

The Cat Stretch is one of the most popular flexibility poses. You might associate it with yoga practice, but the slow, controlled nature of this exercise makes it an ideal pose for keeping the back flexible while stretching your upper back and shoulders. Here are the key steps.

1. Start on your hands and knees with your head pointed downward, in a neutral position.
2. Spread your fingers to better support your joints.
3. Focus on your breathing as you round your back and shoulders on your exhale.
4. Tuck in your chin and draw your navel up to your spine.
5. Hold the stretch for 15 seconds.
6. Inhale as you move into your starting position.
7. Repeat the stretch in slow and methodical motion, focusing on your breath.

The combination of movements and breathing make the cat stretch a great warm-up as you continue to develop flexibility. As you work through the movements in this pose, it should not feel difficult or strained. Instead, you should feel relaxed, with a natural rhythm that gently stretches your muscles. The Cat Stretch is one of the most popular ways to achieve greater flexibility.

Side Stretch

The Side Stretch is another great flexibility exercise to help you increase mobility while gaining better balance and muscle coordination. As it promotes muscle repair, this stretch helps to build muscles that allow you to accomplish everyday tasks and activities more easily. Here are the key steps.

1. Start in the standing position, with your right leg crossed in front of your left leg.
2. Lift your left arm over your head.
3. Focus on your breathing as you slowly tilt or lean to the left.
4. Hold the Side Stretch for up to 30 seconds.
5. Slowly return to your standing position.
6. Cross your left leg over your right leg.
7. Focus on your breathing as you slowly tilt or lean to the right.
8. Hold the Side Stretch for up to 30 seconds.
9. Slowly return to your standing position.
10. Repeat each Side Stretch several times.

If balance is an issue, you can use a chair, wall, or other stabilizing device to help you maintain your balance through the slow movement of the Side Stretch. With continued focus on movements, you’ll be able to continue to progress toward better flexibility. It’s a great way to ensure greater health while supporting blood circulation and relaxation.

Next Step: Regularly Stretch to Build Flexibility for Boxers

It may seem easier to forget that stretching is important. It takes time. It takes energy. And the progress may seem slow. By sticking with it, you’ll be able to reduce muscle stiffness, prevent injuries, increase blood flow, and shorten your recovery time. You’ll be able to enhance your workout, make the most of your boxing training, and keep your body flexible and resilient.

The real goal with flexibility training is to improve your performance in the ring though, with greater speed, strength, and endurance. You’ll be able to recover faster than ever before. As a boxer, you need to be always at peak performance in the ring. Flexibility Stretches allows you to move beyond “normal” mobility to improve the efficiency and performance of your muscles.