Training is essential preparation for providing the strength and endurance needed for boxing. Success in competition
is directly proportionate to the amount of effort that is put into training. Training should be conducted at a rapid
pace to train the body, particularly the cardiovascular system, for quick, explosive action. Currently, in amateur
boxing, bouts are four rounds in duration, which does not leave time for “feeling out” your opponent or pacing
yourself. A boxer should train for the same duration in which he is going to compete. Both open and novice boxers
(an athlete who has less than 10 bouts), should be working on no more than a two minute clock and working at
100% effort. All too often a boxer working longer than two minute rounds conditions his body to work at 80% of
its physical potential. Unfortunately, when 100% is needed in competition, he is not prepared for it. The key is to
train at the same duration as competition and at 100% intensity. Most gyms are open only three nights a week,
which is adequate and keeps the coach and boxers from getting burned out. To complement the gym work, an
aspiring champion must workout two or three additional days of the week. Your better, more dedicated boxers
should have their own heavybag at home so that shadowboxing, heavybag work and running can be conducted
when the gym is closed.