Expert: Jack Rose - 5/21/2007

Question
hi im just 27 and have decided to pursue a boxing life-style (mixed martial arts actually)but i want to base my fitness training on that of a boxer. The thing is ive been a bartender for 10 years, so late nights, nearly always with a few drinks, crap food and i smoke. ive pretty much stopped everything but the smokes (working on that)not bar tending anymore. my question is where should i start and what is the max amount of training i should be doing for say the first six months and how long is it going to take me to be fit enough to get in the ring or at least get trough a three hour training session without feeling like i need medical care at the end. Any input greatly appreciated.

Answer
Hi Danny,  I'm glad you have decided to use boxing to get help you achieve your new lifestyle. Boxing is 80% conditioning and 20% skill. So I would start by running about 6 miles a week. You should start working on the mid section as this is your basis to everythinhg else you will do to condition for boxing. I would get access to a heavybag and get 6 rounds every other day. A round is 3 minutes on and one minute off. If you have access to a boxing gym let me know and I'll add some stuff to the workout. For now, focus on conditioning and hitting the bag. Keep your hands up and keep the punches straight for now. You can work on your hooks and uppercuts on down the road. It is important to start working on your punching form early so you don't develop bad habits as they are hard to break. Pace yourself during rounds, you should throw in combinations. Lots of jabs. Move around the bag in both directions. When you are not throwing you should be moving your head. Don't over do it. Add some footwork to this routine. Do 15 minutes of side to side movement on your toes. Do this around the bag without punching or in a aerobic room in a circle. Keep your hands up. You only need to workout for 1 1/2 hours max. including your ab work.
In boxing it is easy to get burned out. You lose a lot of water in a short period of time so boxers normally hit a brick wall. Heat exhaustion is not uncommon, so it is better to have a short intense workout than a long drawn out session. Get used to this amount of time. Once you join a gym this will be the norm.
Stick to this until you feel comfortable enough to get to a gym. This is where the fun begins. This is where you will get hooked. I can already tell you are ready to make a change in your life and if you stick with the boxing I promise it will change the way you live.
Congrats on your new outlook and don't give up, the best part has yet to come.
Good Luck and let me know if I can help further.

Jackson