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Ever wondered what it takes to be a professional boxer? Apart from having the guts to step into the ring within the first place, it takes years of preparation, dedication, training and willpower to succeed.

Many fighters comply with the ''old school'' approach to training that has been passed down from trainer to fighter to trainer etc... These observe the fundamental rules of power, flexibility, speed, endurance and explosive power.

Let's start with endurance. Many say that boxers require the endurance of a marathon runner to keep going for a doable most of 12 rounds. This is achieved by means of punishing roadwork (running), usually in the early hours of the morning when the air is obvious and there isn't any-one around. There are completely different accounts of how far boxers really run. Some prefer shorter, faster runs (four-5miles at tempo), whilst others will run for longer distances (10 miles or more). I think a mixture of the 2 is finest for your preparation - lengthy runs initially with hill work to build up stamina then shortening the runs and rising the tempo closer to combat night finishing off with dash sessions for speed.

Speed, strength and explosive power are achieved via hours of gym work. A typical session will follow the essential principles of a general fitness routine - warm up, stretch, cardio, resistance work, cool down, stretch:

Warm up: This will contain four-6 rounds of three minute duration of shadow-boxing with a 1 minute rest in between rounds. The aim of this is to interact your neuro-muscular pathways (rehearsing the activity to observe in order that your mind and body are switched on) and to increase blood flow and coronary heart rate in order that the body is ready for the intense training to follow.

Stretch: A great stretch is vital to assist minimize the risk of injury.

Cardio: This will take the form of pad work with your trainer and will truly embody an element of speed, response time, hand-eye co-ordination and resistance work. (6 rounds +). This is then adopted by bag work using a mix of heavy bags (if available in the gym). Speed balls and floor-to-ceiling bags are also used to help speed and reactions. This is then followed by skipping with a speed rope.

Resistance Work: This should vary and exercises must be altered so that the athlete can proceed to improve by being "shocked" into doing things in numerous orders and intensities. Normally made up of ground work (circuits), weights, medicine ball workout routines and partner work.

Cool Down: A few rounds to "shake loose" within the ring with some light shadow-boxing followed by a longer stretch period to help improve flexibility.

When a combat is approaching it is also crucial to get some quality sparring as the pads and bag work can't simulate going through an opponent in the ring. This will help focus the mind on avoiding punches and likewise train the body in taking just a few punches. It additionally provides you the ultimate polish on your technique and sharpness earlier than struggle night.

This is just a common guide and will differ depending on the struggle ahead, injuries and whether or not or not the boxer has a full-time job as is the case for a lot of boxers on the long road to success.

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