Training Tips

Warmups
Routine Warmup for competitions is essential and should be practiced in everyday workouts. To perfect this preparation for actual competitions practiced visualization and activation process just prior to entering the ring can be used in training workouts where open sparring is taking place.

Protecting the Hands
Protection of the hands whilst punching is paramount. Correct technique is obviously important, but often neglected is the padding under the wraps. Some boxers punch quite hard and are subject to getting “soft hands” due to multiple minor and some major injuries to the hand especially in the knuckles area. Padding of this area assists in cutting this condition down. The padding should consist of firm, dense foam type material much the lining of prosthetics used by invalids. This material is obtainable in most medical supply houses. It usually comes in a pink flesh tone and is no more than one quarter of an inch think. Take the material and cut out the size of a rectangle that will cover the knuckle area. Then carefully cut out “donut” small hole where the tip of the knuckle meets the padding, so as to allow the top of the knuckle to fit into this small hole ( about one quarter inch to three eighths inch in diameter.) This will allow the force of the punch to be directed around the top of the knuckle to the rest of the knuckle portion, reducing chances considerably in injuring this injury prone area of the hand.

Dehydration
Dehydration and rapid loss of weight contribute to the downfall of more boxers losses than in many cases their opponents strategies and or tactics. Poor eating habits and hydration can account for mediocre performance and good habits can result in the reverse, better results. Have a nutritionalist or dietician on your staff or contact list and use their good advice.

Nutrition
Always pack a piece of fruit in your bag when going to workout. Immediatly after your workout eat some and your recovery rate will improve dramatically. Too many athletes wait too long to take in needed nutrition after hard workouts. The fruit will hold you till you get home and take in more need nutrition to continue your recovery phase till your next training session.

Heavy Bag
When hitting the heavy bag, try not to remain in one place and static. Move around the bag and imagine the bag as a moving opponent. Move the bag back and forward and as the bag moves away move with it or if it moves towards you move away and to the sides keeping yourself in range to hit same.

Weight Training
A popular misconception with many coaches today is that weight training has little place in the boxing gym today. This myth is wrong and in today's boxing gyms across Ontario coaches certification program has taught us that weight training and in particular strength/power training (plyometrics) is essential in the good development of elite level athletes (boxers).

When checking out a possible gym to join ask if the club has this type of program and is there qualified certified coaches an hand to run and guide such. Also check out their equipment for same.

Training Intensity
When training over long periods of time be careful of two factors.

1. Stagger intensity levels of your workouts; heavy day, light day, medium day, etc. this allows for recovery of the systems. Constant heavy days will run you into number two's problem.

2. Over training. A simple fact of too much over too long a period of time. The sense of "feeling off" and weak with little desire for training, a listless feeling towards work, etc. This is a sure sign of time to take a break and get back that "get up and go" feeling before resuming activities.

Running
When preparing to go for a jog or serious run or, preparing for a gym workout or sparring session always tie your shoes laces with a double bow, this prevents possible accidents when the laces come loose and trip you up. It's the small things that frustrate you

Heart Rate
A simple way of checking heart work rate for the average person is take the number 220 and deduct your age, and this will give you a rough guide to follow for a condition factor level.

Weight Loss
Boxers training in gyms are often observed wearing plastic workout gear and even garbage bags to force themselves to heat up and sweat more profusely. This is not a recommended method of losing weight and in-fact is unhealthy and may even be dangerous. The plastic gear increases the temperature of the core area of the body considerably and keeps out cool air that removes body heat. Proper diet and workouts will take off the unwanted pounds naturally over an appropriate length of time.

Hand Wraps
When purchasing hand wraps for the first time, buy the best available on the market. This type is known as "Pro Wraps" and they are yellow in colour and have ribbing that allows expansion for a good snug fit. They are available at the club. It is wise to use a thin layer of dense sponge or padding on the knuckle area to give extra protection. The wraps when applied well hold this protection in place.

Stretching and Running
When doing you morning runs in cool weather always warmup prior to starting your run, stretch and then start. Start you run into the wind and then your return portion of the run will have your back to the cold, thus not chilling you. Stretch upon return.

Equipment Check
When traveling to other boxing clubs for competitions always do an equipment check of the club equipment bag and the athletes themselves prior to leaving for the venue and confirm that the boxers have their up to date valid boxing passports in order.