Being in shape and being in fighting shape are 2 entirely different things. Are you ready for competitive fighting? Let’s find out…
Boxing is tough, I know. But just exactly HOW tough? I spoke to several boxing trainers and from what they all told me, here is the bare minimum for anybody looking to fight in amateur boxing competition. This here is the VERY MINIMUM you should at least be able to do all in one day if you want to compete at the amateur level:
- Run 3-5 miles without getting too tired
- Jumprope for 30 minutes straight
- Hit the heavy bag for 15 minutes non-stop
- Be able to spar with any amateur from any gym (excluding pro-level amateurs with over 100 fights)
- Spar double the required rounds (amateur boxing is 3 rounds)
Notice how I didn’t say anything about training routines, X number of push-ups or X number of sit-ups. It’s because training is only a means of achieving amateur fight-level conditioning. If you can do all of the above, then you’re in pretty good shape regardless of how you trained to get there. Some people will require more training and conditioning than others. Every individual will always have their advantages in certain exercises over others. The list isn’t the end-all be-all of what is considered to be “fighting shape” but it’s a good start.
Have some fun and test yourself on the physical benchmarks above. Just make sure you don’t be too hard on yourself or get offended if you can’t do everything above. Being an amateur boxer is extremely physically demanding. Competitive fighting doesn’t purely judge on skillful execution or who “fought better”. It is simply a contest of points, which are scored by direct hits. Quite often, a boxing competition can resemble an awkward game of tag moreso than a Rocky movie. On the other hand, amateur boxing can also become bouts of pure aggression. You can be as skillful as you want but if you’re only throwing 50 punches a round and your opponent throws 200, it makes a hard case for judges to give you the fight.
Whether it’s a lot of running or punching, you need to be prepared to do lots of both. Yes, skill is more important than power and endurance but only when you have reached the minimum levels of conditioning for boxing will you then be capable of applying your skills to fights.
One of my favorite videos of what real amateur boxing looks like. It’s the Oxnard PAL National Boxing Tournament in Oxnard, California.
5 Important Attributes For Amateur Boxing
1. Endurance
Whether you’re executing offensive or defensive moves, you need energy to do anything. If you don’t have the energy to throw punches and keep your opponent off you, you’re pretty much dead meat. I know you see boxers getting tired on TV or youtube, but that’s just them getting tired–they’re not completely gassed out. In reality, boxers are NEVER allowed to get tired. I once got tired during some focus mitt work and my trainer slapped me in the face and yelled, “DON’T GET TIRED!” As he explains, “The moment you get tired, you get knocked out.” It’s that simple.
There are 2 types of endurance you absolutely MUST have:
1. Leg Endurance
- Leg endurance allows you to move around the ring, more importantly: in and out of range. I’ve watched many fighters get destroyed in the late rounds because they ran out of leg strength. This is when your legs feel like cement and you’re no longer able to move swiftly. All the punching power in the world means nothing if you can’t even get to your opponent. It sucks when your opponent easily moves in and out of distance while you’re dragging your legs around the ring. Build up your leg endurance with the jumprope. Don’t just do running. Jumping rope ensures your legs will always have that bounce. You don’t want to be a sitting duck on the ropes while your opponent hits you and disappears before you fire back. I’ve been there dozens of times…it sucks.
2. Shoulder Endurance
- VERY crucial. Once your shoulders get tired, you’re screwed. You’re too tired to throw punches fast enough to hit your opponent. You’re too tired to pull your hands back to defense when you punch. You’re even too tired to hold up your gloves to cover your face. Your shoulders run your offense and defense, without them you’re pretty much a punching bag on legs (assuming you still got your legs). Work those shoulders in training, do the speedbag and arm endurance drills!
2. Defense
Your opponent will average 60-150 power punches per round. If you don’t know how to block punches, ESPECIALLY when you’re tired and every punch hurts more, you’re gonna get knocked out. Pay attention, cover your face, and protect yourself at all times!
3. Speed
If your punches aren’t fast enough to hit your opponent, you’re screwed. Not only will you not be able to score, you’re also unable to hurt him and keep him from attacking you with everything he has. Make sure your hand speed stays with you throughout the fight. You can have all the power in the world, but without the speed, it means nothing! You can be as tired as you want, but your hands better be fast enough to touch your opponent–or else your punches will have absolutely ZERO effect on your opponent.
4. Power
If you don’t have the proper technique and physicality to hurt your opponent, he will walk you down and outgun you till you hit the canvas. Power doesn’t come from wild swinging, that only wastes energy. True power comes from good technique. You want effective and efficient punching form! And then of course, you need to do explosive work in training. You don’t need to have knockout power, you just need to make sure that you have the power to hurt him.
5. Autonomy
Inside the ring is not the place for you to be thinking about what to do next. All your punch combinations and counters should be automatic by now.
It’s ok to think about general fight strategy such as “Pump the jab. Hooks to the body in close. Pivot off the ropes.”
What you should NOT be thinking is “Jab, right, left hook, right uppercut, left hook, right cross. Block the jab with the right hand. Keep the chin down.”
I mean seriously, if you still have to remind yourself to keep your hands up, then you’re not ready for amateur fighting. Your stance and defense should have been automatic by now. Actually, EVERYTHING should be automatic by now. Offensive moves, defensive moves, counter moves, everything. If you can’t fight automatically and respond instantaneously, you’re in deep trouble.
Imagine a basketball player. He’s not thinking about how to dribble between his legs or how to make a jumpshot. He’s paying attention to to other players in the game and deciding where he wants to be.
A boxer in the ring should be paying attention to his opponent,
not himself.
If you’re busy trying to think during a fight, you’ll always be one step behind your opponent the entire fight. He’ll land a jab and as you prepare to counter his next jab, it’s too late because now he’s already hit you with his right hand. Now you’re thinking about his right hand and it’s too late because he’s already jabbed you again, AND thrown another right hand. By the time you’re ready to counter his right hand it won’t matter because he’s throwing hooks now.
Your opponent, mindless he may be, will walk you down and pry your guard apart with combination after combination, while you’re still trying to figure out what counters to throw and when to do the fancy shoulder roll you practiced. If you’re trying to remember counters to common punches, you are pretty much NOT ready for competing. Everything should be automatic by now.
Crap That Doesn’t Matter
This is the stuff beginning amateur boxers should not be worried about.
1. Knockout Power
It’s pretty hard to knock someone out considering they’re moving so fast and wearing headgear. Although knockouts do happen at the amateur level, they tend to have more to do with endurance than power. Besides, great timing and beautiful counter-punching are more likely to cause a knockout than just pure power alone. As long as you have perfect technique and punching form, you are fine.
2. Slipping
Please watch an amateur fight, not a pro fight. You notice there’s not much slipping in there and there’s a reason for that. Slipping is a beautiful skill but just how many punches are you prepared to slip? 1? 2? Try a hundred. Yes, a hundred. It’s a lot of punches, and trying to slip all those will never work. You’ll get tired and eventually get caught. Learn how to slip a punch or two here and there but don’t choreograph it into your routine as if that’s all you’ll be doing. More often than not, you’ll be relying on a solid high guard defense instead of slipping movements.
3. Trick Combinations
Relying on trick combinations is silly. I’d say trick combinations are best used to break your opponent’s rhythm. You throw trick punches to score a few points here and there. In the overall scheme of things, tricks combinations mean little in regards to the hundreds of normal punches you and your opponent will be throwing. Stick with basic boxing punches (like THE JAB), and basic counters. Trick punches are something you do to escape a situation or have a little fun to confuse your opponent. You’re not supposed to fight an entire fight on trick combinations. Lastly, trick combos are like magic tricks; they require work to setup and everything must be perfect for the trick to work. And if it doesn’t work, you get punished badly.
Amateur Boxing is 100% Physical
I don’t know where people got the idea that boxing was some kind of secret martial art. You’re in for a giant surprise if you believe you can think your way to victory and not have to fight with power or force.
I’m going to share 2 secrets with you. Are you ready? Here goes the first reason why boxing is so damn physical.
Higher-level boxing moves require more physical ability.
Doing higher level boxing moves is going to require more energy. So even if you’re trying to beat your opponent with higher-level skills, you’re still going to use more energy. For example, notice how slipping requires more energy than blocking.
Boxing is 90% mental and 10% physical.
But that 10% physical requires 100% of your physical capacity.
Get it?! Boxing is based more on mental capacity than physical capacity. However, you need every bit of that physical edge to make use of your fight intelligence. Boxing is not literally a game of chess. It’s physical. Look at boxers after their matches and you’ll see that their headaches are from taking punches and not necessarily from thinking too hard. You need to be in the best shape possible if you want to make the most of your fighting knowledge.
Professional fighters never get tired and so you get to see pro fights elevate to a level where there is a high difference in skill. Amateur fighting is entirely different. Quite often, boxers step into the ring at less than 100% shape and so the fight doesn’t elevate beyond the physical side of boxing. If you ever want to use all the boxing skills you know, you need to make sure you are in shape to take the fight to that next level.
I can do the wrapping myself now,... by Stella Deleuze
by Aaron Jay Almonte
263 Comments
Can you list some shoulder endurance drills?
get a square stance on a heavy bag and exaggerate the shoulders do this twice as many rounds as you will be competing in.
Nice
This article was a bit of an eye opener. I’m 21 and I’ve only been boxing for 6 months, 4 months of which has been training at middleweight amateur competition level. I never did any combat sports before this and until reading this, thought i was almost ready for my first fight. After reading this though, I’ve realised my endurance and fitness is no-where near the level I need it to be! As always, excellent work, very informative and practical
I wish I lived in america so I could train with you!
Hey Adale M., here’s a warm-up that we do before every work-out at my gym.
Sit-Jab: Sit on floor with legs spread out as wide as you comfortably can. Throw jabs “from the eye, to the eye” and fully extend towards the tip of your toes opposite your hand (right jab to left toes). Make sure to turn your body with your jabs: 3 minutes.
Push-Ups: 30.
Sit-Jab: 3 minutes.
Jumping Jacks: 30.
1-2: Run in place while throwing 1-2 repeatedly for 1 minute. When you throw your right, your left knee should be up and vice-versa. After the first 30 seconds, start throwing as fast as you can until the bell.
4-Way Jumping Jacks: 1-4 every fourth counts as one, (1, 2, 3, 4, 2, 2, 3, 4, 3, 2, 3, 4) up to: 30.
1-2: 1 minute.
Side-Lunge-Windmill: 1-4 up to 30.
1-2: 1 minute.
Up and Downs: Hands above head hit stomach. Bend down and touch your toes then come back up, hit your stomach, and bring your hands back above your head while you stand on your toes. Start count 1-4: 30.
1-2: 1 minute.
Standing-Side-Crunch: 30.
1-2: 2 minutes.
Cool Down: Hold arms parallel to ground with elbows locked; 1 minute. Extend arms above head; 1 minute. Now extend arms in front of you; 1 minute.
Break: 30 seconds.
Shadow Box: 3 – 3 minute rounds.
I would change the wording “physical ability” with experience and technical skills. Athleticism is part of the experience and tech skills in combat sports. It’s stupid when people who’s been in a few fights during high school are signing up for an amateur tournament after training for like a week although they’ve been smoking, drinking, popping pills for several years.
Repetition
How much should I drill and repeat my moves and counters on the mitts for them to become automatic.
I would say 3 hours a week at least of straight ingraining muscle memory
hand wraps
Hey,
I know this is not related to the article you wrote (which is great by the way, I’ve been reading this site since it launched) but I was wondering if you had an article on how to wrap your hands. I know there are several methods, but I was wondering if you could share your method, and any other tips you might have.
Thanks!
Max
@Adale M – shoulder endurance, just jog quickly in place as you aim high above your heavy bag punching it as fast as you can. Do it for 15 second intervals: 15 on, 15 off, alternating with someone who will hold the bag for you. Do it for 2 rounds straight. Speedbag will also help.
@Jonny H – Thanks for the compliments. I wish you the best of luck and hope you reach your first fight soon!
@Jeremy – Great warm-up! I’ll definitely have to try that someday.
@Zach H – when you do it automatically in sparring without someone having to tell you what to do. This can be a matter of days or months. A good trainer or mitt-holder will move in a way that makes it easy for your body to remember without you having to be told what to do.
@Max – Hand-wrapping is going to be one of my very first videos I will post on youtube and ExpertBoxing. I’ll definitely share my favorite method with everyone soon! Thank you for being such a loyal reader! I’m glad you’ve stayed with me over the years. I hope this site evolved at least as fast as your skills!
Combinations
How Important would you say it is to have pre-set combinations before a match? Do you need an abundance of combinations or are just a few enough?
you need around 2 to 3 for each situation minimum imo
Eye Opening
This was a real eye opener. I just started and this helps me get an understanding of what I’m up against, especially since I’ll be considering the Masters Division.
I’m going to focus on a lot of jabbing, rope jumping, and footwork for endurance and balance. I’m very interested in the endurance, having been a cubicle/office-type for more than a decade (I’m very sedentary).
Thanks for posting this article.
@Latim – You should always have a variety of combinations that you know by heart. I don’t worry too much about having an abundance of combinations, I just go with the flow. As long as I know how to combo in any punch I want, such as a left hook or right uppercut, or overhand right, etc…then I will make up combinations on the spot. Typically, my combinations will chain together anyway.
@Scott Hampton – I wish you the best of luck. Let us know how it goes.
amateur boxing
Nice article as always and thank you. After going through this I can feel that I am nowhere near to get into the ring and fight. However, I have my first serious sparring session with a heavier fighter who is 12 kgs more on me.. what should be my best strategy such that I also protect myself since he is bigger than me and also land some good punches..
Thanks
@vikram – 12kg is a lot! For protecting yourself, I suggest you learn how to get the hell out of the way and not worry about blocking punches. Learn some good footwork and when you run, run in inches, not in feet. I hope you have good balance.
Mr.
I love the way you write. It’s almost like a one on one conversation. Good style of breaking down everything. Not straining to the eye. I was interested in learning amateur boxing but you opened my eye into reality…I’m not cut out for this type of activity. Anyone hiring a waterboy?
Just kidding! Thanks for sharing your expertise. More power to your site.
JJ:>)
I have the same goal. I really enjoy boxing but I’m just afraid of the competition’s repercussion.
Love your site! Thanks so much.
Just enjoy the sport! Thanks for stopping by.
@Jessejino – thanks for stopping by. You can just enjoy boxing like I do, easy sparring with buddies in the gym, hang out with coaches and trainers, but NO competitions!
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i’m amazed at how involved you get with your readers dude. i’ve never had any “proper” training except in wrestling. eveything i’ve learned is pretty much watching other people or videos. but the funny thing is i’m doing better than most of the “properly” trained guys lol. physically, i’ve got what it takes to go into amateur boxing right now. but i lack technique and i’m not ashamed to say it. but i found somebody here in afghanistan to help me train, he’s been boxing for 8yrs in kyrgyzstan. when i get back to the states i intend to take my training further, having heart is not a problem for me(still serrving in the armed forces) but the right training. hopefully i’ll be able to go pro by 2013. really enjoyed all your articles. learned a lot from it too. thanks for being an awesome coach. lol
Thanks for stopping by, Serge. Just being formerly athletic will help with boxing coordination and picking things up quickly. I hope to see you on HBO one day.
What to do before the fight
Hi I have my first fight comming up this weekend have you any ideas wat to do before the ring entrance …
Nib nob
Col nag and Bol aks
@Tom Tom – What to do before the ring entrance? Have your tape that right wrist nice and tight for your hard right hands. Also put a little vaseline on your headgear, face and chest so his punches will slip off. Make sure you have a good stretch and warm-up. You should be a little sweaty before you step into the ring.
I’m from the uk and started boxing a short while ago and want to begin competing next year! Your articles are so helpful. They don’t go into too much jargon but say it how it is and really bring the point across. So just wanted to mention this to you, thank you
Thanks, KATE! Good luck in competition! And let me know how you do!
Amazing article! It really helped in motivating me to enter a competition. Not too many here in Romania, however. I’m 16 and my dream is to become a professional boxer one day…Maybe even a champion! Already started doing some heavy training, I think I’ve got everything it takes.
Goodluck Chris! Let us know how you do.
Amateur Fights
hi i’m 15 and only been training for around 5 months, I’ve had one gym spar which i have won but there is an amateur fight coming up in another 2 months from now and I am pretty nervous. Any tips to help out and is it too early for me to fight amateur and just stay training for a few more months? let me know what you think .ww
@Christopher S – do everything your trainer says, look him in the eye and ask him if he thinks you are ready for amateur fighting. You won’t know until you have your first fight.
Hi just thought I would tell that I won my my fight and followed your advice. It really helped and I think that you have done an amazing job of setting up this website and it is really useful. I can’t wait for my next bout!!
First Fight
Awesome article and great read! First time here but I’ll be back. I have been training once a week for about 8 months now, I have my first fight coming up in 3 months. It will prob be my only one, I just want to do it for myself to prove I could do it.. Though I’ve heard its addictive.
I just wanted your advice, training time is tight with long hrs at work so I have to squeeze runs in the morning, and then either the gym or bag work in the evening. How many times a week Should I be running?
I know after sparring last week that my fitness just isn’t there yet, by the 3rd and 4th round I was totally beat, shoulders killing, legs tired that kind of thing. I would be punished in the ring! I see what your saying about technique kind of going out of the window, and from some of the fights I’ve seen so far, they tend to become an all out brawl! I just want to make sure my fitness is completely there. I have 12 weeks, so enough time, wondering if you had any ideas on a training plan I could work to?
…
To follow – didn’t mean complete technique going out of the window, just slipping, weaving, bobbing etc!
Tom tom, that’s really awesome. Congratulations! Do come back to share your tips with the readers.
Ashley, The minimum running is at least 3-5 days a week. Most people will tell you to run all five days. I do have an amateur boxing workout plan coming out so you’ll see it when I put it up.
Thanks for the website
I just wanted to say this website has been very helpful in my boxing training. I started training some months ago, found this website and have been hooked ever since. I just had my first amateur fight and won! There were a lot of things during training I took from these articles.
Just wanted to say thanks, I like how you combine the technical training with positivity and encouragement, very helpful!
Looking forward to more articles in footwork!
@Ross – HELL YEAHHHH!!!! I’m happy for you. You should enjoy the win like you’re champion of the world. Good job.
……..
hey man i am 18 years old . i did mauy thai (thai kickboxing) for 3 months at age 14. i am planing to start boxing next year. ( by which time i will be 19 when i start). My question is is it too late for me too start( by this i mean if i turn pro say at 24 years old does my age limit my success at boxing ? i am planning to fight for 4 years and fight in the olmpyics in 2016. is this a realistic goal?? i am in physically fit right now and can do the things u said about skipping and running on ur article. (i can skip for 30 min and go run for 3 miles) also another question is i am 162 cm. just out of curiosity which division would you recomend me to fight at?? thanks
@ali – Starting late is always going to be less preferable to starting early. Stay focused, do it everyday and work hard to learn as fast as you can. It’s only harder, not impossible. 162cm is short so you can’t expect to fight too much heavier than featherweight, although it can be done.
so i guess featherwegiht, light weight, welterweight is a good goal?
@ali – yup, start your domination at featherweight!
Contact Lenses
Johnny; what do you think about using contact lenses on competition ? Do you have any information about it bro, do they jump up from the eyes or anything during the bout or sparring ? Thanks.
Sholders
, now I just have to focus on my power , speed , defence and autonomy , its gonna take a while 
so my endurance is pretty good with out training thats a good start
To help Johnny out @Radd, if you need to wear contacts use the daily ones for competition. That way it is cheaper for you, but I myself have been slowly training without the use of contacts and of course it depends on the condition of your eye sight. If it’s a must use the dailies.
@Marc, Thanks for the advice.
@Radd – soft contact lens are perfect for boxing. That was the first thing I asked my optometrist, and he said, “Oh these are perfect for boxing!” Every now and then when I get punched square in the eye, the contact falls out. Other than losing a contact, you have nothing to wear about.
My first fight
I’ve been boxing for quite long now, I’m having my first fight in 2 months, any tips for me?
Hey Safa,
Congratulations for making it this far. Biggest tips…build up your endurance so you can keep throwing punches non-stop. It’s 2-fold, part technique, part conditioning. It doesn’t matter how you do it, be ready to throw non-stop punches. Another good one, always look at the head even when you’re block or throwing punches to the body. Keep an eye on your opponent’s head and chest areas so you always know what he’s up to. Fast punches are more important than power punches. The power comes naturally when you use good form, you don’t have to concentrate on that.
Thanks alot, once I have the bout i’ll let you know how i’ve done and send you a video!
hey jonny in your article u have said that its not good to slip punches in ametuer boxing. i mainly rely on my slipping ( i use bob and weave ) as my main defense and footwork.
so do u thing i should work on other defensive skillls?? i am just started fighting ( only fought 3 times)
@Safa – I’ll be excited to see it, as I’m sure everyone else will be.
@adnan – ok ok. I should clarify. I didn’t say it’s not good to slip punches. Slipping is a really good advanced move that helps you set up beautiful counters. I meant that it was unrealistic to rely purely on slipping as defense because there are so many punches thrown in competition. And yes, work on all defensive skills. Just like how you learn how to throw all kinds of punches, you need to learn all kinds of defensive maneuvers. Even if you don’t use them, just understanding how they work will help you defeat opponents that employ those movements.
Protecting the brain and brain damage risk
J, what do you think about brain damage risk on sparrings and amateur bouts ? How much time rest do you think needed after a full sparring or amateur bout for protect the health of brain ? And lastly how much times a week sparring (with middle power or little more `-80 – 30min to 1 hour) is ideal in this context in your opinion ? THX bro.
Edit in bracket
… (with middle power or little more `-80 …)…
Bug i guess
“60 number” and “the percentage sign”lost when i post the entry 
I can’t write “percentage sign 60 – 80″ interesting bug
@Radd – I don’t know the exact science to brain damage but the risk is real. Some people’s genetics allow them to take hard shots for years without much worry. Others die after only a small tap on the back of the head. Nobody knows how fragile your brain really is. But you can minimize risk by paying close attention to how you feel after sparring…and of course developing your defensive skills.
It’s normal for everything to be difficult to start out. As for sparring…I can’t give you an answer because what feels like 80 percent to one percent is 30% for another. You have to see how you feel and not go above that. It also helps to put things in perspective. If you’re not training for the olympics and just boxing for fun, you don’t need to go as hard as the other guys. Don’t go too far beyond your limits and keep it safe. Give yourself enough time for skills to develop.
jonny how do i beat a guy taller than me in ametuer boxing?? i understand that aametuer boxing turns into a game of tag and usaully favour the guy with longer arms. is there any way i can over come my dis advantage??
@lee – I have a guide on how to beat taller opponents. Check out the boxing strategy section. It’s in there. And I’m going to have a more in-depth guide soon on how to beat them.
getting started
well heyy my name is michael iv been in alot of street fights and have only lost once cause i got jumped but i really like to box and i am willing to get in to actully boxing im good on my feet and i can kick really hard i play football basketball and baseball soo im really fast i wanna be a really quick boxer and i have all kinds of boxing training equipment in my yard and hit on them all the time so if any trainers can get a hold of me i am willing to get started i am 15 yrs old about to be 16 you can reach me by my email: mikeb.10943@yahoo.com plzz anyone i am begging you thank you
johnny is it true that for some1 who starts ametuer boxing late say 19+ wont be able to fight in the lower weight class of boxing ( light weight and below.) after they r 30 . how much of this is true??
Sam, it’s up to you to decide on that. For sure you have a slight disadvantage as far as boxing skills go. But if you work hard, stay focused, have a background in sports, have good coaching, etc….there are many things that can work in your favor. You will never know until you give it a try.
johnny i dont really have a back ground in sports right now. i am 19 and have just stared boxing. but before this. no not really any experience in sport. am i on ok then?? worth a shot?
sam, give it a try. I started at 19 and while I haven’t won any championships, I have to say that boxing was one of the best times of my life. You gotta do it!
Oh man, this sucks. I wish I could train to fight but I have a broken leg at the moment. That means no skipping or running or sparring =( … but I still hit the heavy bag and use the speed ball. Six months down and another six months left to go before I can properly train again. But I’m going to try and follow this program to the best of my ability and within reason.
OUCH, Laura. Get well soon. I remember a friend of mine just doing push-ups and crunches everyday until his broken ankle healed.
i am punching paul i box unlicenced ive had 23 bouts this is a lot better than the rubbish amatuers
i am punching paul ive boxed on 23 unlicenced shows wearing between 10 oz and 16 oz glove fights some headguard fights some no headguard fights
ive only won 2 fights but always try hard i am britains fastest rising journeyman i give up and coming fighters there first fight i am there to take the guys the distance and normally i just lose on points always box away even when i box in my home town i am the away fighter
hey wus up bro lyk.ur raport big up am a 2 tym national quata fynalist here bak ome in naija.ave got my last amateur championship early nxt year b4 iturn pro as a champion ive been off competitve training for sm months now pls can u gyv me sm tips to help me get back to fytin shape
i was 13 stone 2 when i started boxing i am only 5 foot 3 i am know 10 stone 6
I live in Oxnard and train at the Robert Garcia Boxing Academy.
I have my first fight December and I’m a little nervous.
Do you have any tips for me?
Ask another amateur boxer what would have helped him the most for his first amateur fight. My biggest tip is to prepare as best as you can and don’t worry about losing. If anything, come in there expecting to learn something.
DON’T ask yourself questions like, “Is he better than me? Does it hurt to lose? How long is the fight going to last? How many fights has my opponent had?”
Ask yourself, “What should I do to give me the best chance of winning? What should I expect to learn from this fight?” Focus on the things you can change and nothing else.
Practice with a sparring partner two weights or 3 up and work on footwork and defense , one you will get sick of there punches, and thus will have to learn how to dodge and weave( if you get knocked about alot by someone bigger someone your size is nothing , the extra mucsle gained from you trying to block his punches aswell is a bonus and you will get fit from moving about even while sparring. thats how i train at my club, seems to be the norm in england to stick you in with bigger people ,
Great article I just started boxing in june & have been working hard but this definitely put things in perspective that I can work even harder. I’m 28 & 196 but trying to get to 190. This article was great b/c it made me realize that to be serious about competing it will take time & patience. I originally had a goal to compete in december but I think i’ll push that back a few months & work on learning the craft so I dont get my head knocked off lol.
whats the best way t fight a boxer with good footwork who goes on the back foot ?
Christian, for starters follow him around the ring and try to touch him. Touch anywhere, his gloves, his shoulders, his chest, and then his head. Make sure you can maintain contact with him before you move up to bigger stronger punches and trying to connect cleanly to his head.
I started boxing 5 months ago matter of fact I just got through sparring with an guy with good head movement, faster hands than my own and to top it off way more power than I got. I’m a heavyweight at 252 the guy I was boxing was 307 and I couldn’t believe how fast his hands and footwork was this is the first time I got cracked and knees buckled I’m not really offensive fight but he made brawl. Summarize it up how do I beat or at lease hang with him
5 months is a really short time. Keep training and keep developing those skills. The way he beat you will point you in the right direction. You need to work on that handspeed and footwork! Hit the speedbag and jump rope, Larry.
MY fight is in twelve days I’m 45kg Nda 15 yeRs old, any other tips please?
Jabbar, stay super warm. Wear sweats for the 24 hours before the fight.
Hey, can you tell me how to not get a sore body after a boxing workout please.
Stay relaxed when you fight. Don’t be so stiff when you fight. Don’t carry tension especially when you’re not punching. Try to punch as hard as you can using the least energy possible. This is from a quick explosion, not a long explosion.
thanks for the reply
3 days till my first fight.
can you tell me if red bull before the fight a good idea
or if redbull before a workout a good idea?
thanks.
Hey Jabbar, some fighters do it, some don’t. I heard of some guys putting down 3 cans of Redbull, screaming and slapping themselves a few times before the fight. There’s other guys that prefer to meditate in quiet in the locker room with an iPod. If you think it helps, go ahead and do it. Either way, the Redbull can’t do the training and fighting for you.
Good luck man and let me know how you do!
Great site! Been reading all the articles, encouraged by some disappointed by others…
Im an collegiate water polo player, started out as an avid swimmer high-school and then devolped the sudden urge to draw some blood in contact sports. If swimming is a great cross training for boxing, than water polo is just as good. However one of the goals of my poistion is to gain muscle mass through lifting, while at the same time maintaining intense cardio workouts… kinda counterproductive but my week consists of the following:
Light lifting= ex. bench 95 poundsx 16 rep/5 set roughly 1.30-2min rest between each set
chest fly 130pd 12 rep/4set
pull ups 4-5 rep/10 set…. list contiunes but kinda get the picutre, light not really demanding or used to create mass, but kinda burns me down a lil
Heavy lifting= benching 180 6-7 rep/ 2 set
chest fly 210 5-6 rep/3 set
pullups till fail 3 times (typically stats 25-27, 19-20,14-15)
polo practice 2 hour= with a standard warmup half mile swim, treading holding two 20pd bells out of water, drills, scrimage, cooldown= all about 2.5 miles of swimming
Moday/ lift lighting around noon, practice at 9pm
tues/ heavy lifting around 3pm
wed/ light lighting around noon, practice at 9pm
thurs/practice
friday/heavy lifting around 10am, lift lifting around 8pm/ rest if i have games
saturday/ games or rest
sunday/ heavy lifting
Obviously im doing way more than jsut the lifts i listed, but i feel as thou my comment is TLDR in the first place. My big question here is, will my wieght lifting make it difficult for me to progress in a very ametuar, almost pitiful boxing career?
Essentially one of the local bars in town hosts a fight night, sign up, sign a wavier, and they throw you in the ring with someone your wieght. I signed up for it out of the blue one night in september and have done it once a month for 3 months. Elimination turney style, 2-3 fights a night, 3 pitiful 1 minute rounds…. won every fight, every night, without question. However, i enjoyed it so much I was thinking about going into real ameatur boxing. Do I really need to drop wieght lifting?
Stats:
162-165 pounds day pending
5’11″
31 waist (not fat, got abs but they kinda hide sometimes…)
AR, I hate to be the one to tell you what you don’t want to hear but yes, if you want to give yourself a competitive chance at boxing then you will drop the heavy lifting without question. Lifting weights to train for boxing is like doing sprints to run a marathon. I was a powerlifter before I went into boxing and the difference was enormous. Of course, if you ask around…you will find dozens of conflicting theories and perhaps even some people who will side with you that lifting heavy weights MIGHT potentially benefit boxers.
You’ll never know your true potential until you try everything. All I’m suggesting is that you try what many old-timers preach, “Don’t lift weights…do normal body weight exercises using natural movements.”
Hey johnny need some advice, just found out yesterday that I’m going to get into my 1st amateur fight on 1/7/12. The guy I’m fighting hasn’t fight either & like myself he has only been training for a few months, im told that he weighs 188 & right now im about 191-194(depending on the day lol). I’m wondering if I should just try to start around 190 b/c theres a 8lb allowance or get lower? Because of my work schedule I’m only able to get to the gym 2x/wk m/w (if im lucky w/work then fri too) I srength train 2x/wk tues/thurs & running when I get a chance. Anyways I just want to know what should I be eating on the actual fight night. The weigh ins start @ 4p & the fights start @ 7 & I’m not even sure when it’ll be my time 2 fight.
Alex, your schedule doesn’t look at all like a serious boxer’s training schedule to me. I would ditch the strength training and just do boxing but hey, that’s on you. Have you read the common sense diet guide?
I’m as serious as it allows I strength train those 2 days b/c it’s mandatory for one of my jobs & then I work evenings so my schedule doesn’t guarantee I’ll make it to the gym as often as I want but i spoke with some of the coaches last night & they seem willing to open the gym up some extended hours on the weekends. I checked out the diet guide that definitely helped so i have a good idea what I’ll eat on fight night. Thanks & i’ll try to post it win or lose.
Hi, im 16 years old and ive never boxed before, if i were to train to my fullest, and give it my all, is it ever possible that i could go pro?
Yes you can. Good luck, man.
thanks alot Johnny!
Hi,
I am 21, and have been training for about 2 or 3 months now and originally took boxing up to get fit for the next soccer season – i have since took a love to Boxing and have been training 5 times a week, upping my game each time i go.
I spar maybe 3 times a week, with guys mostly a lot bigger than me, never smaller, and have 4 or 5 one minute rounds each time i spar! i impress myself and my coach a lot of the time, and he tells me i have the heart and the potential to be a great fighter one day!
Your articles help me a lot so i just wanted to express my gratitude to your writing!
Oliver
Keep it going, Oliver. Send me an autograph when you get famous, ok? I’m serious.
hi,i am 18 years old.is 18 to old to start amateur boxing??
Not at all.
why dont you write a artical about how to build a secsess proffesional boxing career seriously from start to finish, what to begin and end with. how to start bringing yourself into the public spotlight and how to go out with a bang. really you should write this artical honestly. Good points to illerstrate would be how to manage and counsal this carrer option, how to begin at a steady pace selecting suitable opponents from journeymen to former champions, how to build upon a decent record, how to work your way up the ranks for a title fight or how to finish your career in style/ in true fashion. Just a idea, hope to hear from you soon.
Damn, Curtis…. I can’t write as fast as your requests. Hahaha, on the list it goes!
Lol
what should be my top 5 biggest priorities as a rookie to do to achieave to show i can turn pro?
Curtis, you can turn pro without an amateur career. Now if you want to be a solid pro, you could try winning the golden gloves or big amateur tournaments like the olympics. For a start, try getting at least 50 amateur fights.
Im 23 years old what if I just wanna go pro? And just skip the amauture ranks?
Then do it. It will be very hard if not dangerous.
Hey just updating u on my 1st fight unfortunately I lost but definitely a great learning experience on how I must train smarter for the next time. 1st rd went good had some good exchanges but 2nd rd I got tired & got caught then after the dude pounced ref stopped the match after 2 standing 8 counts. I took this pretty hard not b/c I lost but disappointed I got so tired & wasnt confident in myself but I’m gonna take my time & really work on my conditioning & techniques. Thanks for the great articles…fyi the guy was 4-0 & a southpaw lol lucky me.
I’m proud of you either way. Look at it this way…. was that the hardest fight you ever took? If so, then be proud of yourself. After all, it’s hard for you to be ready when you’ve never fought at that level before. Likewise, he’s probably faced opponents like you before. Either way, congratulate yourself on the challenge. Then go back and train harder. Good job, Alex.
How many days a week should I be running?
3-5 days a week.
Hi, please could you tell me as a sprinter type how can I train myself to be able to run longer distances to help me with the running side of a training programme? I can run quickly over short distance but don’t have the right muscle type to be able to run long distance. (I am also naturally a stocky super middleweight/light heavyweight type.) Is jogging enough or does it have to be running long distance at a fast pace?
Everybody has the ability to run long distances, it’s a unique part of our human evolution. We’ve been evolved to travel long distances on 2 legs. Start at a jogging pace and pick it up when you can. After running for so many years, it will feel as natural as everybody else.
Johnny, as always, thanks for the tips.
@ Jeremy..That’s a nice warmup..I’m going to print and hang it in my gym if you don’t mind
@ Gemma..since boxing is a sport that does not have a steady pace and you will be performing at regular, medium and explosive bursts and a combination thereof, your running should at least replicate that. If you are a sprinter, then you know the deal.
I personally dread the thought of plodding along for miles at a steady pace. Instead, I prefer to walk, jog, then sprint-run all out for a set distance. At the end I will shadow box and do some pushups. I also do some footwork, circles and side to side skips in between. The key is to keep it interesting, yet challenging. If you live in a hilly area like I do, then exploit those hills. They will build crazy leg endurance that you will need. Additionally, I plug in my IPOD when running to keep motivated.
Good luck
Johnny,
I’m 28, and started training seriously about 6 weeks ago. I’m not new, per se, because I have an MMA/Muay Thai background, but I’ve been out of the game for over 5 years. Here’s my issue. I’m 6′ and 240 lbs, mostly solid. Cutting down below 200 is possible, but it’d be a very difficult task and doesn’t seem feasible to me. It also would hinder me in my other sport, rugby. I have above average agility and hand speed, and I’ve played a lot of sports at this size, I’m used to being this weight. I can keep my sparring opponents against the ropes or in a corner most of the round (my trainer calls it “break-down”), but I know the talent pool gets deeper as I progress, not to mention the possibility of fighting much taller opponents in a limitless weight class. Should I continue to play to my strengths and rely on power and (hopefully) being quicker than my larger opponents? Or would cutting to a weight class where I would have smaller opponents be more advisable?
Will, it’s hard to train your body for 2 sports let alone divide your time into 2 sports. At this point, I’d say it doesn’t matter. Your opponents will be more dedicated than you and have a body more specifically made for fighting. All boxers of all weight classes train for agility and hand speed. This is not an advantage, it is the required minimum. I would recommend getting into the best shape possible and fight at whatever weight that is. If you’re only 10lbs away from the next lowest weight class, then you can consider dropping down. Start sparring seasoned boxers and you’ll find out soon enough what size opponent you can handle.
Johnny and others,
I’m edited a book for a client of mine and one of the storylines is boxing. Can someone please tell me why it’s important to be a little sweaty before stepping into the ring? Thanks so much!
Sherry,
It’s important to be a little sweaty before you enter the ring because that means you’re warmed up. A warmed up body will perform better and more efficiently. It also helps to know that your body is in motion and on rhythm so that you’re prepared to move starting from round 1. The consequence of not being warmed up is getting tired faster, getting injured, or getting knocked out before you establish your rhythm.
Johnny, thank you. Wanna hear something funny? Here I was, thinking like a girl, lol, that perhaps if the body was sweaty, the opponents’ gloves might stand a better chance of just . . . sliding right off the one being punched. Thank you so much.
Sherry, they do that too LOL. But they use Vaseline, not sweat. They spread it over their face, chest, and protective gear.
Johnny, thank you. I guess I wasn’t too far off then, lol. Okay – I have another question. When they refer to the “rails”, is that slang for the boxing ring? That sounds logical to me but I need to make sure. When I edit, everything has to be accurate and my writer is hard to reach at times.
Sherry
I’d have to see that in context, Sherry.
Im 14 and 130lbs and 511 i want to try boxing but dont know if im in good enough physical shape anny suggestiong?
Don’t worry, Jacob. Boxing training will GET you in shape for boxing. Give it a try and be safe!
Hey Johnny, i got into boxing and have learned a lot from this site. It is extremely useful. Thanks for all of your knowledge.
Last night i was sparrring with a 140lb partner. i weigh 125 lbs. we were sparring and he hit me with a couple of good right crosses. this was the first time i tried sparring for 3 full rounds. I was feeling very fatigued. when our trainer stopped us i felt very sick and vomited(he said this was due to bad cardio) My trainer asked if i wanted to keep going and i agreed. i threw up one more time before fininishing all three rounds. After sparring i ran about 2-3 miles with little trouble so i believe i have somewhat decent cardio.
Do you think this was because of bad cardio or a cuncussion from blows to the area around my forehead? Thanks, sam
Sam, vomiting could be a concussion or having too much water in the stomach, or maybe from getting hit in the stomach. I would be really careful if I were you.
If it was a concussion will it happen less frequently? I would be heartbroken of I couldn’t box because I throw up every time I get hit.
I don’t know if it was or what will happen but I would definitely visit a doctor if you get that vomiting feeling again. It might be something dangerous.
I love this article, I have been boxing for 3 years & this is exactly what amateur boxing is! You nailed it! Especially with the sticking with the basics, if you don’t have the fundamentals you are just not going to beat someone who does. I am
seriously in love with this article
Hay man having trouble getting fights looking to go pro ASAP I’m ready just lacking the opportunity what’s the best way to go????????
Having trouble getting pro fights? Find another promoter or manager. Or go to local fights and see who promotes and then contact them on the side. If you’re willing to get in there, there’s always a way. You might also sign yourself up to be a sparring partner and maybe somebody will see your potential. Hang out in a gym that has many other pros.
whish box unlicenced they would get you bouts
Even more competitive fight some were you get noticed all the training is going unrewarded
umm i was wondering i know theres alot of different opinions on running in the morning but does it really burn your muscle mass? and do modern boxers like mayweather still run in the morning? and did the old time fighters like Ali and Tyson run on empty stomachs?
Many athletes (boxers and non-boxers) run in the morning. The military does it too. It’s not that they purposefully run on empty stomachs but they are running in the morning right when they wake up. You can find out the benefits by researching google. Running the morning burns fat, jump starts your metabolism, boosts your energy for the day, etc etc.
i am boxing on the iba essex show in essex in june does anyone know anything about a boxer called peter james all i know hes a doctor and had 3 bouts won 1 lost 1 drawn 1
my record is won 2 lost 21
Hello My name is Jonathan and I am 14 years old i have been boxing for about 4 months. I was thinking about fighting in the ring! i asked my friend for some advice on the first fight because he has fought in the ring before he said to me to be really Aggersive because they would not know what to do because they fight in amateur and also there kids! What do you think?
I have a guide written for what to do in your first fight. Check it out Jonathan.
i just want that chance
cause i know i can do it i have the heart and no fear
so reply if someone can give me the chance to show myself and what i can do thanx appreciate it you have my e-mail pa_williams80@hotmail.com
Its funny that Slipping is under “Crap that doesn’t matter,” because I learned to slip by watching your YouTube video and then applied it during sparring and my first fight. I do admit that I get off balance sometimes when I slip and that I usually crouch too low and end up wasting energy. I’m working on slip and counters though. Check out my video at 1:30
http://www.youtube.com/watch?v=1IqKLQX_ohA
Learned slips from you man!!! (Not the bad form though LOL) That was my first fight after training for 2 months.
Good fight, Alex! It was definitely a good 1st fight performance. Very messy at times but fun to watch.
And I know I was all over the place, too bad your “Tips for Your First Fight” wasn’t written yet.
Hello Coach, my first amateur fight is on Sunday; however, because of so many tests and homework, I could not make it to the gym often. But I did not forget to do my roadwork, but again, because of studies all I could do was a few suicide drills. I can’t cancel this fight, I already cancelled my previous bout once and the gym’s gonna get pissed if I do it too often. My coach told me, “You have a descent jab so as long as you outbox him you’’ｌl be okay. Just do your roadwork, and if shit gets real bad, then I’ll come and help you. You might be scared, but the important thing is to have fun”. I might get hurt, there might be an unexpected miracle which could lead to a victory, I don’t know. What should I do? Should I just give the opponent all I’ve got?
If you want to fight, then fight. If you don’t want to fight, then don’t fight. If you’re not sure, then not fighting is the safer option.
hi johnny’
I just want to know what are all the weight classes a boxer can be. In kg, i am 24 yrs young and been training on and off had a couple of sparring but no real boxing match yet’ And how can i get noticed.
The short answer is that there are MANY weight classes depending on what boxing organization you are competing in. Amateur and professional weight classes are different. You get noticed by being good and performing well in a good gym and/or big-name boxing competitions.
Hello
I am 16 and i really enjoyed looking at your website. I found it very interesting.
I have been boxing for 1 and a half years on and off but i have really got back into it. I know i want to go all the way in boxing and i am hoping to get into the 2016 Olympics. Got any tips or hints i could take? Thanks.
Find a good gym and start training with higher level amateurs.
I’m a female boxer getting ready for my first amateur bout in about 2 weeks. I’ve been sparring with the guys in the gym and they are all taller and heavier than me. I’ve been putting in the roadwork and conditioning routines but I seem to get very winded when sparring. I spar with 16 oz gloves. I feel confident but I really don’t know where I stand since I cant really measure myself against heavier guys. My question is: Should being in the ring with someone bigger and stronger than you wear you down faster than being in there with someone your size? I’m the only woman at the gym so I’m stuck with the heavy hitters until my actual bout comes up!
I believe in sparring with someone your own size. Check out this article I wrote about why it’s not good to spar bigger fighters. Good luck with your fight and let me know how you do!
I won! My opponent was much taller but I took her out with body shots! 2nd round KO.
YOU DID WHAT?! Congratulations, B! Post a video please so I can share it on Facebook and brag about you.
I’m going to try to load it on the facebook page. It was sloppy but entertaining!
Just had my first fight. Did pretty good on all the useless skills listed above. Got really gassed the middle of the second round and lost by decision because my legs turned to cement my shoulders were limp and my punches were slow as molasses. Back to work for me. This time with new goals and a different mindset. Great article! I just read it a little too late.
I’m proud of you Dylan. I’d like to see a video of that fight if you got it. Let me know how you do on your second fight.
I really liked your article and ill definitely have to start training differently to prepare for the season. I’m 19 years old and wrestled for 8 years and hurt my lower back and my trainer suggested i try boxing. i meet the physical endurance standards but i’ve never boxed before, i’ve never even been in a fight growing up so I dont know anything about boxing. I dont know if I can take a punch because ive never been hit before. Will it be hard to transition from wrestling to boxing? I’v'e always been faster and more athletic than my opponents but i wouldn’t say i have a lot of power im only 5’5 130lbs do you think I should even attempt picking it up in college this fall? Thanks for your time
If you like it, do it.
If you don’t like it, don’t do it.
If you’re not good at it, don’t compete.
what is the maximum that boxers should be able to do in one day?
two…
There is no maximum. The sky is the limit! Of course, there is such a thing as over-training.
Hey Johnny,
I have been boxing for about two and a half years now and I am having trouble entering in to the Amateur game because I am afraid of failure. I know I have good technique and endurance (my trainers and sparring partners tell me this) but I am only somewhat confident about my abilities. I have sparred plenty but I do not feel ready yet my trainers think otherwise.
Do you have any suggestions on what to do to build my confidence, I am currently a licensed Amateur boxer in the U.S.
Thanks
Info:
HT: 5’11
WT: 205 LB
RCH: 76 IN
Please read my guides in the “mental training” section. They should help. At some point you have to enjoy the idea of potentially failing. If you can’t do that, fighting might not be the right sport for you.
http://www.youtube.com/watch?v=m0BSL9JCX-I&feature=g-upl
Finally here’s a look at my 1st Amateur fight (I’m the black man)…to the other fighter above Ramzi, you can’t be afraid of failing I had only been training for 8 mths & probably rushed into the fight which is clear in the video b/c i wasn’t confident & wasn’t ready but I fought as best i could. You’ve put in work for 2 years, go out & show yourself what you can do.
http://www.youtube.com/watch?v=j3Ro34e3ouc&feature=g-upl
This is the 2nd rd where basically everything went wrong, it sucks but it’s a great gauge to find out how much harder & smarter I have to train. Hope u all enjoy.
Alex, that was a great fight man! You have good balance and good power. You had some great shots in there and did very well against a more experienced opponent! I’m sure it was a great learning experience.
Thank u I honestly do appreciate that… I’m finally recovering from a wrist injury so I’m getting back in training shape, aiming to get in a fight w/n the next few mths.
Great article, Just a question though,
when you say “you should be able to spar with any amature from any gym”, does that include
opponents in much higher weight classes than you?
Cheers
No no no, it’s not necessary to fight bigger opponents. That’s not safe!
I’m 15 i’m just getting into boxing i think i will join a Gym in 3months but before this i want to get into the absolute best shape for boxing or be on my way to that level of fitness. It would be great if someone could write up a training regime for home. I have gloves, wraps, friends, a heavy bag, and jump rope. I’m 5’9″ 154lbs, i have power but I need/want to get faster hand speed, i also want to be the more conditioned athlete in the ring by far. I’m into lifting weights, i lift twice a week. Mon:Squat:bench:Bent over rows. Fri:power cleans, split squat, and front squat. Any help at all would be greatly appreciated.
BRYCE check out johnnys article how to work hand speed, and basic training routine, and easy boxing workout,
What a load, to box you need explosive power. Punching a bag for 15 minutes straight? run 3 to 5 miles? You need to do interval sprints, punch the bag hard and fast for one round, take the same time to rest as between rounds then go again. Actually try to maker your training the same as a fight. expertboxing.com, what a joke, you might as well be teaching ballet.
I don’t know where you got the idea that I was telling people to throw soft punches for 15 minutes. The amateurs here at our gym can throw effective punches for 15 minutes straight–some punches are faster and more powerful than others. C’mon now! This is fighting!
Wow Adam, i’m sure Johnny can defend his viewpoint himself, but – did you actually read the article?
That’s not even close to what it’s saying. I’m not saying you need to agree with everything the writer says. But you completely missed the point. Nowhere does it say “running 3-5 miles = boxing skills”.
It’s just saying there are some ‘minimum’ requirements, like having a certain level of conditioning. That’s it. Relax and go trolling somewhere else, or come back when you have something intelligent to say.
Hey, ive just started doing muay thai boxing and i love it! my fitness levels are getting good but they were good b4 i started thai boxing anyway, just not boxing standard. One day when i think i am ready i would love to start amateur fighting, but i would want to do it in normal boxing and not in muay thai… how owuld i go about doing this because i really havnt a clue?
cheers
Go to a real boxing gym and tell them you want to compete in amateur boxing. They will get you a licensed trainer and sign you up.
hiya im jake i would love to be in the 2016 olypics boxing as it is my sport and want to make everyone proud of what i do and are country i would do anything to be in the 2016 olypics as a boxer if you could get back to me on 07907229600
Find the best local gym you can and start winning local amateur fights. Then start competing at the regional and national levels.
Hi,
is 26 too old to start a amateur career? Plus what weight division would u recommend, i am 6 foot tall and weigh 142 pounds, tall and very slim!!
Not too old at all. Fight at the lowest and most comfortable weight you can reach.
S o I have a question I havent been able to find anywhere. Please let me know if you have the answer. So I have had a couple amature fights as a heavyweight. I want to give it another try because I have always had an olympic dream even if i went as an alternate. The only issue is im 30 now. I will be 34 in 2016 but I turn 35 in May. Will I be able to compete at the olympics if I turn 35 right before the games? I guess I can always make it to the Pan Am games.
Will I have to find another sport to compete in to go to the olympics?
I don’t know the specifics on age ranges. Fight in open class and with the highest national title you can. You can also contact the Olympic boxing committee and ask them about being chosen for the olympics.
Hi johnny ,Im 14 years old and im 54.6kg. I have been training for about a year now and I have been told I will be fighting this upcoming season. I am a bit nervous but exited at the same time. I just want you to give me your best preparation to a fight please. e.g food, resting, warming up. Also, I keep walking into punches when I’m sparing is there anyway I can prevent this? Thanks
P.s how do I use a long reach to my advantage ?
Stop blocking punches with your face…ha ha.
I’m not trying to be mean, I just couldn’t help myself.
You can try the Expert Boxing easy boxing workout and then add more to it. My training routine for amateur boxers is too long to post. Ideally, your trainer should have a good routine for you as well.
You can stop walking into punches by using more head movement if you’re going to come in. Or come in AFTER your opponent has finished punching.
For using the long reach? Throw more jabs or just stick the hand out there against is head and move away. Those are some easy tips.
hi i am vishal my age is 25 now can i started Amateur Boxing now or it’s too late. Please tell me how they make the weight category for amateur boxer. Which think are depend for weight category.
Not too late. You’ll have to go to a gym and then they can recommend what weight class you would fit into.
my weight is 57 kg & my height is 1.6764 meters (5.5 inches) so which weight category i get for amateur boxing.
You have to look up the weight classes at your local amateur boxing organization.
Hey i was wondering is there any other way of improving my running skill than running
How to improve running without running, I honestly have no idea.
heres a idea try running with your jump rope
Is there any competitive boxing clubs near st Austell.
Hey I loved this article and have been reading many of your other ones they are all great. First of all I would like to say this is eye opening to see the endurance “required” before amateur boxer. Now, I had a question to anyone who knows the answer. I want to get into boxing a little bit more and was wondering if they had a high school leveled boxing matches near Anoka, MN? I am 17 years old. Thanks.
Hello Jonny, I have been boxing only since feb but my coach seems to think I am ready for my first
bout on 1st December 2012 9 about 4 weeks) I personally feeel I need more fighting experience before I have my first bout…Do I listen to myself and wait to next year or if I am being told I am ready should I go for It..I know I only can answer this question but just wanted your opinion..Thanks mate
4 weeks is much too soon for competing, let alone sparring (depending on who you talk to). As long as you are being pit with someone of your level (skillwise and physicality), you should be ok. Hopefully your coach is not throwing you to the wolves.
Thank you for the reply.I have full faith in my coach matching me up with someone who is on the same level as me,I know he wouldnt put me in with someone who has had ten fights and won them all. Your articales are a real help and I find very useful. I will keep you updated on my first fight if I can get matched up…Respect!
hi mate, im form the uk and had a few bouts, but i still get nervous.also i would like to know what meals to eat throughout the day.
Light foods. Stuff like fruits and bread that won’t take too long to digest.
where do people go around here (bentonville arkansas) to watch ameture boxing?
You have to look up events from your local USA boxing representative.
Hi john, ive been training seriously for about a year now and my training schedule is 3 days in the gym and 3 doing roadwork. Im able to spar 5 rounds now and hoping to fight in a couple months. Am i ready? Is this a good routine? Im 18and hope to go pro one day
hi guys
im wildon manalang from the philippines 
am i to late to be a professional boxer like my idol manny pacquiao? im already 18 years old i aint not an amature boxer yet? help me plz guys i want to achieve my dream and this is my dream since i was a child 
ive just started boxing i think two months ago. but this vacation i will be active on training 
thanks for the help guys 
Stop asking for permission to live your dreams. If this is what really want, then go do it and don’t let anyone get in the way.
thanks johnny
btw for my age is not yet to late sir? 
It’s never too late to try your best.
stop dreaming:), and start working. Dreaming only will not take you any farther than you computer screen. O the other hand, life would be perfect if every dreamer became a world champion…. believe me, I would have beaten Mike Tyson three times when he was still in his prime…:)) Do not get too excited about your dream, go to a boxing gym and try to outbox everyone there first:))
Don`t agree with many things you are saying…
Im a top level amateur, and i`m turning pro in 2013. Jump rope for 30 minutes straight? 80% of the amateurs in my gym cannot do this. I know for a fact top level pros that weigh over 154 cannot do this. Try to see if Andre Ward, Carl Froch, Kessler or anyone in the 168 division can jump rope for 30 minutes straight. I don`t even believe Hagler in his prime would say jump roping for 30 minutes is a smart decision. You want to jump rope no more than 12 minutes.
Running more than 5 miles is stupid, adding additional muscle in boxing makes you slow. If you are fighting above 165 in a USA Amateur Boxing competition, slipping punches is important. PAL my friend are usually experienced amateurs. There are many things in this article that are incorrect that i`m not going to address. Technique will always beat physical ability in boxing. Why do men coming out of prison suck at boxing? Or bodybuilders, that shoulder roll, philly shell in the amateurs protected me and won me most my fights bro…Straight up
You’re taking the article wayyyyy out of context. The physical requirements are meant to be as a baseline of maximum physical capacity. I am in no way saying amateur fighters are supposed to be able to jump rope 30mins everyday, nor should they be hitting the bag 15 minutes non-stop everyday. C’mon now, that’s crazy. The idea is simple: if you can do this at peak shape, the fight will much easier. It’s simply a baseline for beginner amateur fighters. I’m talking about basic chill steady-pace jump rope, not crazy double-crossovers with 360 spins, tricks, etc. It’s no harder than jogging for 30 minutes so I don’t get why you’re acting like it’s impossible.
As for technique, there’s a difference between “being technical” and “having technique”. My suggestion is for first time amateurs to get their physicality down first because just being technical for the sake of remembering a millon details isn’t going to help them when they don’t have the experience to make that technique count. I understand different coaches go about this in their own way. Some coaches don’t let their fighter’s compete until they master the necessary techniques. Other coaches let their fighter’s compete even when they’re too inexperienced, as a way of teaching techniques through experience. To each their own.
You’re welcome to share all your knowledge about what seasoned amateurs do (such as yourself), but do understand that I’m only addressing FIRST TIME FIGHTERS in this article. Once they get past their first few fights….well then yes, technique technique technique. And if you actually check out my other articles, you’ll see that my example workouts are very similar to the one you just listed. Read the article carefully before you comment, please.
3 rounds of shadow boxing…
3-5 rounds on the heavy bag…
3 rounds on speed bag
3 rounds on double-end bag
Finish it up with 3 rounds in the ring, shadow boxing + 300 sit ups and 75 push ups…
Eat well run 5 miles 3-4 times a week.
All world champion – trainers I have trained with, including Jesse Reid, Lamon Brewster ETC never told me to run more than 5 miles a day.
Hit the heavy bag for 15 minutes straight bro? With no technique? Most of those boxers in that PAL video have no technique, and when they step it up they are getting KTFO.
Look at…
Morales vs Pacquiao 1…Morales when he is super skinny or out of shape knows how to be a technical boxer and can beat the much more muscular athletic boxers he faces up…
Look at Demarco vs Linares, look at Linares conditioning. Then see what Broner did to Demarco with technique and experience.
Technique in boxing over athleticism, how you throw punches and your experience.
Shall I continue?
Hi, Johnny! I’m boxing for a year and I found this site really helpful! But well, I’ll have my first fight in the end of January on a tournament for debuting boxers. I train in a small gym, and I can’t do sparrings, so my fighting experience is not really good. I’ve only done non-contact (shadow with someone else).
I think I’ll be really raw at the ring, what tips can you give to help me?
And sorry for the bad English. Greetings from Brasil!
Read my guide called “Tips for Your First Fight”.
Hi john, i have read alot of your articles and i love your advice and have followed alot of them, my dream is to be a pro boxer one day. Ive been boxing for about a year now and getting ready for my first fight next month but i have one question, im training in the gym 3 days a week and running 3 days… Im training a total 6 days a week, is this a good training routine or do i need to do more or less? Im feeling really good
Get in a gym and compare your workout to what the other guys are doing and see how it stacks up. So far your workout seems common and since you’re feeling good, it sounds like you’re on the right track.
I stumbled upon this website the other day and ended up reading a lot of articles on training. I started boxing 4 months ago training 4 days a week and I love everything about it. When I read these articles it helps at work when all I want to do is train haha.I have a tough time fighting guys with longer arms how can i close the distance better on stronger, taller dudes? (i’m unorthodox)
You need good range awareness, and then the ability to slip or move inside and throw fast combinations.
i am jalal safi from afghanistan i am an afghan boxer i am ready for amateur boxing competation to do in london but how can i come to london for amateur boxing competation
I have no idea. I would ask your local amateur boxing organization representative.
I should probably be running 5 days yeah? Some people say they train twice a day 6 days a week or whatever but its bullshit, i got gary todds book on what a pro would do on a typical day and the pros run in the morning and box in the afternoon, thats for a 12 round fight.
Running in the morning and training in the afternoon is pretty standard. Twice a day might be a bit harsh unless one of those workouts is only running and core work.
Running in the morning and training in the afternoon is what fighters do when getting ready for a fight. Not year round. That would be overtraining. Amateur boxers should be in the gym around 3-4 days and running 5 days when getting ready for competition. I can do what you listed above but i cant do that everyday, what you listed is pretty much what a pro would do except that they would spar around 10 rounds instead of 6.
You wouldnt need to run more than 3 miles. 5 miles is stupid, you should be mixing it up with sprints.
Really James?? When did you acquire the credentials as a Certified Boxing Coach to be calling others “stupid”? How is it stupid, even at the amature level (and for that matter, not even an open-class fighter), to have great stamina. I put money on this; you take two twin brothers and have one only work on bags and mits, and the other one teach just the basics (i.e. shadowboxing and 1-2′s) but have him run 1-2 miles 5 days a week. Then bring them in to spar 3 months later, I PROMISE you, the one who ran would outlast the one who didn’t.
Our team runs DAILY, at least 1.5 miles 4 days a week, and 2-3 miles once a week. Our 15 year-old has won silver gloves several times and is ranked 4th in the nation (U.S. & Canida). So you go right on ahead calling people who run in excess of your lazy 3 miles stupid and we’ll make sure there’s an oxygen tank in your corner
*correction* (U.S. & Canada)
Are you kidding me right now? You just said your team runs 1.5 miles 4 days a week and run 2-3 miles twice a week and you have the nerve to say that me running 3 miles is stupid? Please have a think about what you are saying. For your information i didnt call john stupid all i was saying was running 5 miles is not necessary. You would benefit alot more running 2-3 miles and mixing it up with some sprint intervals.
And you called 3 miles lazy lmao
Damn straight I do James, because I put money on the fact that you’re not averaging 7 minute miles. You seem like the type that just goes through the motions like it’s just “busy work”. No further point in trying to win an argument; our trainging here has spoken for itself with the numbers, and we’ve only been open 4 years…
Sorry but your not really making seense to me and i run 3 miles usually in 20 minutes
Hey Johnny N., I’m sure ur probably tired of hearing this but I just want to thank you for all these GREAT & so very helpful articles, information, & videos you provide us. I just started boxing in November in preparation for an exhibition I will b participating in on March 1st (it’s for a charity) I went in thinking “its just for fun, I get a bit of time off of work for the trainings (my job is the one doing the exhibition) & I don’t care if I loose its just for charity” but while learning more & more about boxing, I realized I think i really love this sport & am thinking of actually continuing to get into it even more, after this exhibition. Your articles have also helped me realize that soo much. I am a 35 year old female tho, am I too old to really pursue this possibility of REALLY getting into the boxing world?
You’re not too old to become a boxer. There are masters divisions and all sorts of amateur opportunities for women to fight. There are even white collar boxing shows in China. All sorts of places you can train and fight and live out your Rocky dreams. I’ll be cheering for you.
Hi,
I am 28 and have taken up boxing 2 month ago to get fit(I have been always fit and athletic). I am 181 cm. and currently at around 81 kg. I am looking to do a couple of amateur fights, simply as a sport. My training regimen is,6-7 times a week.
1)run 3 miles almost every day
2)300 push ups in sets of 40-50
3)300 sits with 10 kg medicine ball. 40-50 at a time
4) 10 minutes on speed ball
5) 30 minutes heavy bag punching
6) 10 minutes on floor to ceiling ball
7) 300 dips 40-50 at a time
8) Alternate between sparring or technical boxing sessions to (hitting a heavy tyre with a 5kg sledge hammer)
9) 15 minutes skipping (try to do it non stop but sometimes skipping rope gets caught)
10) Occassionally do weights/ ie dead lifts, bench press shoulder shruggs and punching with 4 kg dumbels.
I feel extremely muscular, but also feel like I could loose extra 2-3 pounds of fat to have perfectly defined abs. My diet is super strict. 5-6 meals a day. With good lean proteins.
What I want to know is can I fight at 75kg (middle weight-that means cutting alot). or stay and fight at light heavyweight. I would preffer middle weight but again dont want to loose power. I think my optimum weight is around 78 kg-79kg. But 75 kg feels way to small. But on the flip side fighting at 81 kg , makes me feel abit slower, but I do hit really hard. The other day I knocked out a guy at a sparring session.
I don’t know what your body can do but whatever you can cut down to, do it. Hanging on to unnatural muscle at a higher weight class won’t do you any good because the naturally bigger guys will have natural muscles that out perform yours. (Their natural muscles will be more powerful, faster, relaxed, use less oxygen and use less energy.)
Thanks Johnny,
So would the best strategy be, cut down to lowest fat digits, see where that takes me and then cut down just enough to get into middle weight? That way I would be fighting in a division where I would be extremely comfortable.
One final question what is acceptable body fat levels (to perform at peak) for boxer 6%. 8% or 10%?
Thanks for your advice!
Everyone’s body is different. Cut as low as you can in a healthy way. There’s no way you (or anybody) will know what your body is capable of until you try it.
I lost my first fight! (got figh of the night though) but it sucked i thought i won until the last round too! oh well i guess i only really had a week of straight boxing to prepare. Ill win next time. check it out! (http://www.youtube.com/watch?v=Tnap-4fepnY)
Good fight man! I can’t wait to see your improvements.
i think you must read all johnnys article like moving your head. slipping punches and feints it will make you more powerful arthur teel
thanks guys! i think i could of done better but i took the fight on short notice but i got another one in march so im preparing for that (loads more cardio this time:D) but yeah Aaron ill get on that! anyone got any tips?
hi I love the article but I was wondering how I could good foot work with a bad
ankle. and what exercises can I do to improve my footwork
Use the jump rope and more high speed shadow boxing.
I agree with alot of what you said except I don’t think all fighters need to be set to a program. Each person is an individual and their strengths might not be others. I’m a short stout guy around 220…was 250 about 3 years ago and took up boxing as a hobby and joined the campus boxing club. The team captain was the coaches prodigy and they were small slightly build men who were better for speed and manueverability. I was only bringing some tae kwon do training and bull headed “You might batter me but you won’t stop me” attitude to the ring. I got my weight down to 200lbs even after 2 and 1/2 years (I’m kinda old at 26 to start and plus I’m a full time student with a job) and the coach finally got me in the ring. Watched me spar 4 rounds and pushed me to the side as he did with the rest of us.
I’ve changed colleges since then and been a year out of training but I want to get back into it without injuring or overtraining myself. Any advice?
Go to a boxing gym and keep it light until you’re ready to step up the pace.
Hey Johnny Brian here look I’m 23 years old and I I’m 5’9 168 what is some good advice to cut weight ? I wanna cut down to either light weight or welterweight and is there any way I can go pro with out having the amature expirience?
Learn to eat right. But lightweight is going to be really hard for you to make. You can definitely go pro without the amateur experience but you have to be tough. It’s really hard and generally not recommended if you ask me.
whats the best workout for body shots
For throwing body shots or taking body shots? For throwing, pretty much a standard boxing workout will do. For taking body shots, that’s a whole other thing…part technique, part stomach conditioning.
Hey, real good article you have here. I’m concentrating on getting fit for my fight but want to be super fit before I step in the ring. I’m only 7st3lb (female boxer) but I’m 18 so not a junior. I struggle to put weight on, any suggestions?
Being fit has nothing to do with putting on weight. Keep training and you’ll develop fighting muscle. Your overall body weight may change depending on how much muscle you gain and how much fat you lose.
Hey Johnny, I been boxing since I was 12 and have a pretty solid foundation and knowledge to the sport, I’ve always been in and out of the gym only I never had the opportunity to actually have an amateur fight due to school, soccer and work. I recently returned a month ago and have been very dedicated. I lost 10 pounds and now weigh 156Ib, I’m pretty toned, and even got a six pack revealing, but more importantly I finally have the opportunity that I’ve always wanted. I have a fight on March 30 against a guy that weighs 165 but also has no amateur fights. I go to the gym mon-friday in the afternoon and jog 4 miles in the morning mon,tues,frid and do 10 sets of 50 yard sprints wed&sat. Last week I sparred for the first time in over a year and did a fairly good job until the 3rd round when I started getting winded, stiff in the legs and very tight on my triceps from jabs. I plan to spar 3 times a week for the next 2 weeks. Do you think this is enough to get me ready? This fight means the world to me. Any advice would be greatly appreciated! Thanks and keep up the great work!
Will it be enough to win? I don’t know. Is your opponent lazy? Or is he Mike Tyson’s son? Keep training and see what happens.
What age do people’s reflexes start slowing down. I’m almost 29, and I’m really about it. And in the masters boxing, do you have to have fight alot softer. Because if that true, I like to swarm, so I don’t masters would be a good fit for me.
Masters boxing is still an all-out brawl. No holding back. I would say reflexes start slowing down after 30 for sure. If you’ve been training all your life and keep it up, perhaps yours won’t slow down as much or it will be delayed until later years.
Arthur, to be a great southpaw , watch the greatest boxer here in our country. Manny Pacquiao,
copy his feints and movement .
Where can I enter my fighter for a prize cash paying fight? He is better and faster than Mike Tyson in his glory days. I am ready to introduce my champ to the world. If you have the forum to fight him email me now at: blackboy.prod@yahoo.con
hey jonny im wondering how or if i should get into boxing im mor of a mixed martial artist i have wrestled and kick boxed a few yeers and ilove it so i lgot into jiu-jitsu and muay-tai and now ive started to train boxing with a couple of friends and was surprised how dificult it was not being able to rely on my kicks and grapling like i have done in mma so id like to get into boxing to become more well rounded as a fighter i play football,wrestle,run track and fight obviously but id like to become better with my fists instead of elbows and kicks… any tips? im About to turn 16 in a couple weeks
i started muay tai and jiu jitsu last summer ive almost got a year under my belt but ive and it just came really natutal but ive been training 4 months on boxing and i can do the cardio but i cant believ how much harder it is to get this technique down i was hoping for help maby
Boxing is a far more refined and evolved sport than MMA and so for that reason it’s more difficult because the competition is so much better. But ultimately, you should do the one that you like the most.
I have done karate for over a year , it has been 2 months since I have started boxing .. my hands shake after a workout on a punchbag …. is it normal ? or what should I do to avoid it ?
It’s normal. You’re getting hand trauma because your punching power is improving from increased coordination but you form is still lacking and so you feel the pain. You need to wrap up better, use better-padded gloves especially made for hitting the heavy bag and also not h it the heavy bag for too long each day. 3 round is plenty. 6 rounds should be the max.
Hey, Johnny, GREAT ARTICLE!!! me and my friend is looking into boxing in the next 2 or 3 years but he says he wants to start conditioning now and boxing between us two. He wants to start a fight on the 5th of may 2013 but i’m afraid because he’s slim, 8 inches taller than me, and fairly fit… me on the other hand i’m overweight and havent been very active at all… i have about a month, how should i get ready?
Tell you don’t want to do it because you’re not in as good of shape and need more time to get ready. Tell him you don’t like that he has so many advantages over you and you don’t enjoy getting beat up.
thanks buddy … i’ll follow that ..
I am 13 and I’ve been doing boxing for 5 years, i am 5’8 and weigh 50kg
what weight would i be fighting in? Should i fight outside or inside?
I am in pretty good shape i run 3 miles a day, skip for like 40mins and hit the heavy bag for hours, and ive got a tommy hearns like body
would i most likely be fighting shorter stockier guys or taller in that weight?
I have no idea. You need to figure that out for yourself. Get yourself to 8% body weight and see what weight class that is. You’ll mostly be fighting shorter stockier guys.
Johnny,
When you run for boxing, do you do early morning jogs? I read a response you made that you should run early because you burn more fat and gain more energy through out the day. Also do you do sprints or just a steady 3-5 mile jog? What would you recommend? I’ve been conditioning a while and am looking forward to getting in to ammeter boxing and potentially professionally if all goes well.
I do prefer running in the morning but I also like running in the evenings when the sun is down. I do both steady distances on easy days and sprint intervals for when I have more motivation.
I also started experiencing pain in my knee at the beginning of this year. I don’t want to push too hard and make it worse. I am trying to continue training and improve it at the same time. Do you have any advice on what I might do or avoid doing to strengthen it without hurting it? So far I have a knee brace that I’ve been wearing every time I work out. I just ran about a mile before it started to sting a little, so I stopped.
It depends on how you got the knee pain. It could be bad shoes, bad technique, or over-training. Visit a running store and have them look at your running form. Don’t strike the ground with your heel first.