Expert: Jack Rose - 6/11/2006

Question
Hi I've been boxing for about 10 months now, my club has stopped for the summer. Next season, I would ideally like to start competing. I intend to take advantage of the summer so I can go back ready and much better then I was when I left.

What do you suggest I could do during the summer. I have been told go for long runs, but what else do you think I should do?

I also have another question, During about September/October for about a month. During this time I will be having breakfast at about 4.15am and not be able to eat or drink until 7.30pm. What do you recommend I should for breakfast and dinner?

I look forward to your response, and I hope you can help.

Many thanks in advance

Answer
Hello Muhammad,

I would suggest using the summer to work on your conditioning. It is 80% of boxing. Conditioning dictates everything your able to do in the ring. You cannot use any of your fighting skills if you are exhausted. So I would focus on this aspect of your training.
Only if you need to drop weight would I recommend the long runs. If you don't have much bodyfat the long runs will start burning muscle from your body and muscle is much too valuable for your boxing. If you are lean then you should limit your runs to 3 to 4 miles and try to increase your time each week, even if its just by a few seconds. I would run 3 days a week with at least one off day between. I would also incorporate some weight training if you have access to a gym. You use every muscle in your body for boxing so you should hit all the groups. Stick with higher reps and low weights. Your shooting for a combination of muscular endurance with some light strength gains. Also, I would work on some of your combinations in front of the mirror. On days when it rains you can jump rope to make up for the run.
Eat a good breakfast that includes one or more of the following eggs, oatmeal, grits, cereal with skim milk, whole wheat toast....try to stay away from the pork (unless you are very lean and have a fast metabolism)...
for dinner I would have a lean cut of meat such as baked chicken or smoked turkey, add a baked potato or some sort of greens such as green beans or asparagus along with a drink of your choice but try to stay away from the soft drinks.....drink plenty of water throughout the day between meals..... I also recommend a multi vitamin since your will be on an odd schudule and may not get all the vitamins you would on a normal day.....

great question and best of luck,

Jack "bnimble"
www.heavyweightcontender.com