You’ve committed an entire month of training to the 2012 Ringside World
Championships,and there’s no turning back now. With the big dance only five weeks away, you’re about half way through camp, and it’s time to raise the bar even further.
By now, you should be in a set routine that incorporates a healthy diet, training and rest. Establishing the regimen was the hard part. With momentum now on your side, you’re on a path that leads directly to Kansas City and an outstanding performance.
You’ve put in the work and laid a strong foundation. It’s now time to build on that and push your body even further. Stepping into the boxing ring to compete can be one of the most strenuous, nerve-racking and physically taxing experiences anyone can go through (and consequently, one of the most rewarding). It’s essential that you’re as prepared as possible when the time comes, so push your mind and body now to insure you’re ready.
Although a specific training regimen should be tailored to the individual athlete, there are several general items that should be incorporated into Week 5 of your training camp:
Continue your healthy diet. Avoid the temptations of junk food and fuel your body with nothing but the best. It will show in your workouts and ultimately, in your performance. We’re about half way through training camp, so if you’re trimming down for the tournament, you should be half way to your competition weight. Don’t wait until the last minute to lose weight! It will damper the experience and negatively affect your performance.
You should be consistently logging 3 – 4 miles, at least five days per week and at a healthy pace. It’s now time to incorporate sprints.
Boxing matches aren’t static. There is an ebb and flow to them, times of heated activity, as in the middle of an exchange, and times of lesser action, as you search for an opening. The roadwork you perform should mirror the output required in the ring. There is a wide variety of sprint routine options, so you should integrate the one that works best for you. However, a good place to start would be to incorporate 20 – 30 second sprints, every couple of minutes, as you take your daily jog. With time, you’ll find that you will be able to invest a greater amount of energy during the bursts and recover faster.
Your gym workouts should be all about intensity. Perform four, three-minute rounds at each station (shadow boxing, heavy bag, double-end bag, mitts, etc.), and concentrate on the intensity of each round. Push yourself. Remember that your eventual opponent is training too, maybe at the exact same time you are. It’s up to you to train harder, sacrifice greater and focus more intently than him. It will be worth it in the end.
Sparring should also commence now. One to two times per week for three, three-minute
rounds will be sufficient. Keep in mind that you shouldn’t be fighting for your life when you spar. It should be a learning experience. Enter the session knowing what you want to practice and heed your coach’s instructions. Eventually, your skill, timing, reaction speed and distance will improve. For more information on sparring, check out John Brown’s Principles of Proper Sparring DVD.