Best Conditioning for Amatuer Boxing?

Anthony Karperis

Anthony Karperis

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Exacly what the thread says...obsviously sprints, but any type of bag training in particualr or what not? Its only 3-2 minute rounds and its generally fast paced because you have to make an impact on the judges in such little time...I've got my next golden gloves fight coming up soon and I wanted to see if you guys had any pointers. I wanna be even more then prepared for when i fight. I was just watching the K-1 World Max 07 and I can't believe how sick fighters like Masato's cardio is and how fast he pushes the pace...if you guyz could help that'd be great.
 
Buy Infinite Intensity by Ross Enamait. TONS of good suggestions for upping the endurance for any combat athlete, lots of heavybag drills, Seriously, best investment you'll make along with:
Bas Rutten's MMA Workout. Excellent workout for shadowboxing, pads, bag, or with a partner.
 
Obviously lots of your basic regimine of running , jump rope , shadow boxing , lots of sparring , focus pads and the like. Eating alot of Ramen Noodles gives me tons of energy. Make sure your rythym of breath is always under control, make sure you don't hold it in too long when you throw a combination because alot of amatuers do.
 
tropics916 said:
Obviously lots of your basic regimine of running , jump rope , shadow boxing , lots of sparring , focus pads and the like. Eating alot of Ramen Noodles gives me tons of energy. Make sure your rythym of breath is always under control, make sure you don't hold it in too long when you throw a combination because alot of amatuers do.
Click to expand...

*takes notes*

What flavor ramen noodles exactly?
 
Good point about the breathing. Be sure to train with your mouthpiece in during your conditioning.
 
x2 with Finnegan... NOTHING you will get from Ross isn't quality. He will never reccomend something he hasn't tried before.

A mix of sprints and distance running has always worked well for me. BOTH, not one or the other. The closer you get to a fight the more sprints you should be running. Mix it up with 100m, 200m, 400m, 800m and hill sprints. Then on the other days run 2-4 miles. Speed is important for ammys. It is basically a sprint from atart to finish.

Lots of floor work. Push-ups, Sit-ups, Leg-raises, chins, Dips, ab roller, burpees etc. get the stomach nice and tight to take body punches and for more endurance.

Train with your mouthpiece. You should be doing this already. Put it in at the start and take it out at the end.

Get in some good fast sparring and a LOT of mitt work. Spar against as many different sparring partners as you can. After you have finished Sparring DO NOT end the session there. No matter how fucked you are. If you spar 6 rounds and are fucked after it, then push through and do 3-4 rounds on the mitts or on the bag. I don't care if you can barely hold up your arms.

Most improtant of all, relax as well. Don't burn yourself out. Save the energy for the fight. Get plenty of sleep and eat plenty of carbs (if your weight is on track).

There are no secrets to boxing conditioning. The basics work best and have produced champions.

Best of luck at the gloves
 
Which Golden Gloves are you entering?

Also, I agree with Finnegan on the Bas/Ross stuff. I also agree with David's idea of getting more work in after sparring.
 
You should have an Amateur Fighter tag if you're competing.
 
xthephenomx said:
i'm in the quarter finals of the NY gloves
Click to expand...

shit hot.

i just went to see a night of prelims in the bronx and they were all good fights. good luck with your training, looks like plenty of good advice in this thread. what gym do you train out of?
 
The basic conditioning exercises for boxing is: jump-roping, shadowboxing, sparring, the heavy bag, the speed bag, mitt work, bodyweight exercises, roadwork, burpees, and stairs.

If you're looking for more specific programs, I've heard Bas Rutten's boxing/kickboxing/MMA discs will get you in shape fast. Ross Enamait's programs are quality stuff, as well.

Remember to eat right, before and after you train. This is very important. Also, get enough rest, so you won't be burnt out.
 
yeh, ive always been eating right and stuff so I'm good there, i gotta start cutting weight tomrrow, the fights in a week and i usually follow the faq here and it works like a charm
 
Cool man. Good luck on the fight and keep us updated!
 
Is there a web site for the golden gloves? I searched the other day but found a bunch of random info I really want to look into that stuff.
 
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