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Boxing Training

oxing, also known as pugilism or the sweet science, has roots that go all the way back to ancient Greece and Rome. Back then fights would take place without gloves but with just leather taped on to the hands. This resulted in even more gruesome, deadly battles.

The first documented "boxing match" took place in 1681 in Britian when the Duke of Albemarle engineered a bout between his butler and his butcher.

In the coming years, bare-knuckle boxing contests would be held in ampitheatres all over England. Jack Boughton, also known as"the Father of Boxing," developed the first set of rules for the sport and published them in 1743 as a result from a bout where he killed his opponent in 1741.

The most revolutionary change in the sport came in 1865 when John Sholto Douglass, the Eighth Marquess of Queensbury, drew up new rules of boxing which basically transformed the sport into what it is today. He is regarded as the "Patron Saint" of boxing and some of the most significant changes were three-minute roundsand the regulated use of approved boxing gloves. You can read the whole set of 12 rules here.

  1. To be a fair stand-up boxing match in a twenty-four foot ring or as near that size as practicable.
  2. No wrestling or hugging allowed.
  3. The rounds to be of three minutes duration and one minute time between rounds.
  4. If either man fall through weakness or otherwise, he must get up unassisted, ten seconds be allowed to do so, the other man meanwhile to return to his corner; and when the fallen man is on his legs the round is to be resumed and continued until the three minutes have expired. If one man fails to come to the scratch in the ten seconds allowed, it shall be in the power of the referee to give his awart in favour of the other man.
  5. A man hanging on the ropes in a helpless state, with his toes off the ground, shall be considered down.
  6. No seconds or any other person to be allowed in the ring during the rounds.
  7. Should the contest be stopped by any unavoidable interference, the referee (is) to name the time and place as soon as possible for finishing the contest, to that the match can be won and lost, unless the backers of the men agree to draw the stakes.
  8. The gloves to be fair-sized boxing gloves of the best quality and new.
  9. Should a glove burst, or come off, it must be replaced to the referee's satisfaction.
  10. A man on one knee is considered down, and if struck is entitled to the stakes.
  11. 11. No shoes or boots with springs allowed.
  12. 12. The contest in all other respects to be governed by the revised rules of the London Prize Ring.


At this point the popularity of boxing continued to spread. It was included in the St. Louis Olympic Games in 1904 for the first time ever. From here on, talented fighters from all over the world would meet and fight for sanctioned titles all throughout the 20th Century and into the 21st.

In 1927 the National Boxing Association (NBA) became the first "sanctioning body" to govern over the sport. These sanctioning bodies ranked fighters and arranged matches between champions and the most deserving challengers, all for a healthy sanctioning fee of course. Today, three "recognized" sanctioning bodies control the world of boxing. The WBCIBF and WBA are the only bodies whos titlists are recognized worldwide as "champions."

Boxing training is the training method that boxers use in order to get more fit for their sport. This training method is often cited by medical doctors, boxing trainers, and writers as one of the most spartan forms of sports training.


A boxer's training depends largely on the point in their career at which he or she is situated. If the boxer is just a beginner, a minimal training routine might consist of learning how to hit the heavy bag, the speed bag, and the double end bag (a small bag with a cord on top and bottom connecting it to the floor and ceiling) as well as doing shadowboxing in front of a mirror, skipping rope, calisthenics and jogging every day, as well as an occasional practice bout inside the ring (sparring). Most beginning boxers will spend most of their early careers conditioning and establishing the fundamentals. For the amateur or professional boxer preparing for a competition or bout, however, training is much more stringent. Boxing is widely considered one of the most physically demanding sports in the world.


Boxing, like several other fighting sports, categorizes its competitors into weight classes. Some fighters try to take advantage of this by dieting before weigh-in so that they can be bumped down a weight class. In extreme cases, a fighter may forego solid food before the official weigh-in ceremony, and eat a lot afterward to compensate. In some very extreme cases, boxers have been forced to stop eating solid food up to three days before the weigh-in ceremony, in order to make weight for the fight. Sometimes, if a boxer doesn't make the weight agreed for on the first weight-in, he or she might go to a sauna or to jog with a jacket to sweat and lose the extra pounds, however this is mainly water that the body holds. After weigh ins, competitors will general add on weight before the fight, resulting in them weighing anywhere from 5 to 25 lbs above the weight class.

A boxer will generally try to have the maximum weight possible within the Boxing weight classes (s)he is fighting in, as a good boxer will be able to use his weight to his advantage.


Sparring is "practice fighting" with the aim of training skills and fitness, not to determine a winner. Sparring should always involve use of a gumshield, head-guard and groin-guard. Sparring gloves are often more padded than gloves used in actual bouts. Sparring partners sometimes agree to practice particular types of punches or defense moves to focus their training.

Boxing Equipment

Basic boxing training equipment includes:

Safety Equipment

  • Hand wraps: Protect the knuckles and wrists when training and sparring.
  • Speed Bag Gloves: Created to prevent the hands from getting hurt while hitting the speed bag, these gloves are the lightest gloves, yet offer more protection than hand wraps alone.
  • Heavy Bag Gloves: Created to prevent the hands from getting hurt while hitting the heavy bag, and are insulated for your knuckles to reducing the risk of wrist, hand, and knuckle injury while hitting the Heavy bag. Normally bag gloves weigh anywhere from 10–12 ounces (280–340 g), but some prefer to train in both the 14–16-ounce (400–450 g) varieties.
  • Sparring Gloves: Contrary to popular belief, these gloves were designed to protect the boxer's hands, not the opponent's head. Generally weigh much more than professional fight gloves (16 oz.) in order to cushion blows and accustom boxers to added weights.
  • Headgear: Used to protect boxers from soft tissue damage, (bruises, cuts, etc.), during sparring - also used in competition in amateur boxing. Headgear offers no protection from the effects of hard punches (stunning, knockdowns, KOs). It is important that boxers are aware of this otherwise headgear can produce a false sense of security leading a boxer to take punches rather than defend himself or herself.
  • Groin Guard (or No-Foul Protector): Protects the groin against low punches, offers more comprehensive protection than a simple 'cup' guard.
  • Mouthpiece: (Sometimes known as gumshield, mouthguard). Used to protect the inside of the mouth and lips from getting cut by the teeth when a hard punch to the face is received. The mouthguard also helps to lock the top and bottom jaws together preventing painful damage to the jaw joint capsule when a boxer is struck by a hook. Important that it is worn in both sparring and its tough competition.

Training Equipment

  • Jump Rope: Used to improve footwork and agility, and for aerobic fitness. also helps maintain stamina
  • Focus mitts: Padded targets worn on the trainer's hands for the boxer to strike and practice combinations.
  • The Heavy Bag: Used to teach young boxers where exactly to hit an opponent and for all kinds of boxers to practice their combinations.
  • The Speed Bag: Used to improve hand speed, hand-eye coordination and shoulder endurance.
  • The Double End Bag: Also known as the floor-ceiling bag, crazy bag, or the reflex bag, the double end bag is hooked up by two thin elastic ropes to the gym's ceiling and floor, and because of that, it moves around easily, giving the boxer good equipment for target practice and timing.
  • The Maize Bag: Used to practice head movement and close-range combinations, such as uppercut/hook combinations.
  • The Slam man: Used to practice combinations of punches on a human shaped bag
  • The Medicine Ball: Used for plyometric training - often used when training in pairs (quick throwing/passing of the ball) or with a trainer.
  • The Mirror: Used by boxers to do shadow boxing.
  • The Boxing Ring: When boxers are training, used to stage practice or competition bouts.
  • The Automated Boxing Scoring System: The first use of technology in boxing for training purposes. Monitors the boxers in real-time recording information on each blow.


Boxing Gear

Boxing (pugilism, prize fighting, the sweet science or in Greek pygmachia) is a combat sport in which two people engage in a contest of strength, speed, reflexes, endurance, and will by throwing punches with gloved hands against each other.

Amateur boxing is an Olympic and Commonwealth sport and is a common fixture in most of the major international games—it also has its own World Championships. Boxing is supervised by a referee over a series of one- to three-minute intervals called rounds. The result is decided when an opponent is deemed incapable to continue by a referee, is disqualified for breaking a rule, resigns by throwing in a towel, or is pronounced the winner or loser based on the judges' scorecards at the end of the contest.

The birth hour of boxing as a sport may be its acceptance by the ancient Greeks as an Olympic game as early as 687 BC. Boxing evolved from 16th- and 18th-century prizefights, largely in Great Britain, to the forerunner of modern boxing in the mid-19th century, again initially in Great Britain and later in the United States.

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