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A Day in The Life: A Boxers Daily Routine

Updated on August 21, 2014

A Professional Boxer's Daily Life....

Boxers must live a strict life in order to succeed at the highest levels. Proper eating habits and constant training are all part of a day's work. Mike Tyson once was asked why he ran at 4 in the morning and he replied "Because the other guy ain't".

Different boxers have different training schedules and regimines. Below is a standard workout routine that is a great start for a boxer looking to turn professional. Becoming a pro boxer is a life altering decision so pray and meditate on it before deciding once and for all. Boxing is one of if not the most dangerous sports out there and should be treated with respect.

Sparring is Crucial

Sparring is very important when training for a boxing match. Sparring is practice boxing and it's not meant to inflict damage or have a winner at the end.
Sparring is very important when training for a boxing match. Sparring is practice boxing and it's not meant to inflict damage or have a winner at the end. | Source

Road Work

Road Work is a vital part of a boxers preparation for a boxing match. It helps to build up stamina and proper conditioning.
Road Work is a vital part of a boxers preparation for a boxing match. It helps to build up stamina and proper conditioning. | Source

Morning

A prizefighter should start his day off by eating breakfast and then after a small rest start stretching for the exercise. If you slept the night before and eat a small meal with nutrients and vitamins the day will go well. Juices or protein shakes can go a long way towards a fantastic, energy filled day also.

After eating and warming up its time for road work. A typical run should be anywhere from 5-7 miles per day. Run or jog the entire time with no walking in between. After a nice long run, come home or back to training camp and take a shower and if feasible get a massage.

If the weather is horrid such as tornado, thunder storms or heavy snow use the gyms treadmill and do double time when skipping rope. Never use an excuse about the weather for why you do not do your jog. Set a treadmill for five miles and jog till it's done.

Boxing Equipment

Gloves
Hand wraps
Boxing Ring
Mouthpiece
Medicine Ball
Punch Mitts
Speed Bag
Heavy Bag
Double End Bag
 
Jump Rope
 
Ten important items in the sport of boxing.

Muhammad Ali Hits the Heavy Bag

Muhammad Ali is working out on the heavy bag during training for an upcoming fight. The heavy bag is for working on combinations and power punching.
Muhammad Ali is working out on the heavy bag during training for an upcoming fight. The heavy bag is for working on combinations and power punching. | Source

Afternoon

After 5-7 miles of jogging it's time to take a shower and cool down. While relaxing go ahead and eat a small lunch and watch tapes of the boxer you will be facing. Cool down during thsee moments because up next is gym training.

Now it's off to the gym. Do more stretching and warm up exercises before beginning to train in any fashion. Stretch and warm up and then start light with a few minutes of shadow boxing and a few minutes of jump roping. Now it's time to hit the bags. Heavybag, speed bag and double end bags are done in three rounds each consisting of three minute heats. Then the boxer should do four rounds on the pads. After working the punch mitts with your coach you will have boxed 12 rounds. The punch mitts is very important because the trainer is breaking down the bout with you and emulating the moves of your adversary.

Cool down with some jump roping or shadow boxing. After a thirty minute break. Stretch some more and get on the medicine ball with a good routine.


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Evening

After a fast paced workout on the bags and the mitts which included shadow boxing and jump roping it's time to spar. Sparring is not an everyday occurrence. Train in the gym Monday thru Saturday and do the same with roadwork. But as far as sparring goes this activity should be done one to three times per week at most. Always follow the first and number one rule in all of boxing which is to Protect yourself at all times.

Wear headgear, hand wraps, groin protector and obviously gloves when sparring. Safety is important in boxing. It's a sport not a game. Baseball and basketball are games but boxing is not a game at all. A contest, a sport but never a game. The rounds should always be three minutes in length to replicate the real deal. Your sparring partner is brought in to imitate the prizefighter you will be facing soon.

Boxing Jump Roping

Good Nights Sleep

Always get 6-8 hours sleep each night. Proper rest is important for the body especially after long days of training. Get on a set schedule and try to sleep the same time each night. The same routine over and over will train the body and on fight night you'll be wide wake and full of energy for the bout. A good routine is to go to bed at 10PM and wake up at 4AM.

* If you have ever boxed or sparred amateur or as a professional I would love to hear from you. You can leave comments in the capsule at the bottom of this prizefighting article.

Floyd Mayweather Works the Punch Mitts

Floyd Mayweather Jr. is seen here training with Roger Mayweather. The two are working with punch mitts which is when you work on strategy with your head trainer.
Floyd Mayweather Jr. is seen here training with Roger Mayweather. The two are working with punch mitts which is when you work on strategy with your head trainer. | Source

Eat Healthy

Boxers need to watch their weight and also eat healthy so that they are 100% on fight night. Making weight is important for boxers and they do not need to struggle in that area.
Boxers need to watch their weight and also eat healthy so that they are 100% on fight night. Making weight is important for boxers and they do not need to struggle in that area. | Source

Proper Diet

Professional boxers need to take their eating habits very seriously especially in the lighter weight divisions. Eats a good idea to eat veggies, fruits and even a daily vitamin during training and really in daily life period. A typical boxer may intake anywhere from 8-15 thousand calories per day because of the intensity of the exercises and the running which burns off lots of calories.

Boxing Training Video

Intangibles

Top contenders and of course champions as well have obligations to go with their training, diet and road work such as press conferences, tours around several states and countries to promote their match and television appearances among many other things a celebrity athlete must contend with.

A boxer must be emotionally, physically and mentally ready on fight night because the opponent will be prepared in those areas.

Heavy Bag Workout

© 2014 Buster Johnson

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