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A Pro Boxer’s Training Regime

Last Updated: 16.05.22


If you are a fan of boxing, you might be interested in reading our recent article about Winning boxing gloves. In case you want to take things further and learn more about this sport, you might be interested to know how a boxer’s training regime looks like, how training with a bag can help coordination, how this review can help you decide on a bag stand and how important choosing a pair of boxing gloves is.


Basic Training

The online world if full of examples of training routines for boxers, so we decided to gather that information and create a more comprehensive guide on this topic. Even if your dream is to become a professional fighter, you should always start with the basics.

A basic boxing training routine does not have to be too fancy and full of impossible exercises. Most of the times it can be plain and even boring since it focuses on mastering the basics over and over again. This must not discourage you because, as they say, only practice makes perfect!

One of these exercises is jumping rope. Two or three rounds will get your body warmed-up. Also, this exercise reduces the chances of injury and helps you increase performance. While working, it is recommended to also focus on breathing and staying relaxed. You should not rest during the one-minute break but replace it with running for the same amount of time.

One or two rounds of stretching helps a lot in reducing injuries, increasing the range of motion, and increasing blood flow. You should stretch your legs, arms, and back. This type of movement also relaxes the muscles and prepares them for heavy use.

At least three rounds on focus mitts drills should also be included in the training routine. You need to work on defensive and offensive techniques and to focus more on speed and accuracy rather than on power.

Then, you should practice the offensive techniques you learned on the mitt work on a bag or sparring. During this time, you need to make sure that you also keep your defense up and that you move. You can throw some power as well, but do not get careless.

Two rounds of speedbag work are also recommended. Be consistent and avoid too many breaks. Also, remember to breathe. Then, you can move to the double-end bag. Increase your accuracy by moving around it and throwing smaller punches. It is advisable to do this with your training gloves on in order to get used to hitting fast targets while wearing your gloves.

Before you finish your training session, make sure you do not forget about stretching and warm down by relaxing and stretching out. One or two rounds should be enough.

You might find these exercises simple and for beginners only. Believe it or not, professional boxers also include these routines in their training. So, do not be fooled by their simplicity, as they can help a great deal.



Preparing for a Fight

As an important fight approaches in the professional boxing arena, training requires a little more than a few basic exercises. A pugilist has to undergo a grueling regime also known as camp, that is designed to push the fighter to his or her limits. These camps aim at three different levels of boxers and can last for 10 or 12 weeks, depending on each person.

The first level is more of a development training camp that takes novice boxers up through the world rankings, to about 6th, 7th, or 8th. The second level is dedicated to boxers who have already reached that point and are well-aware of the fundamentals and spend time learning the sport until it becomes their second nature.

Finally, there is the third level also known as a reactivation camp, where fighters in their late 30s and early 40s go to train.


A Professional Boxer’s Training Routine

If you go online and search for information on this topic, you will find many types of training regimes. We decided to follow a professional boxer’s training camp before his famous bout.

We are talking about the legendary pugilist, Floyd Mayweather, and his match against Conor McGregor on the 26th of August, 2017. At that time, Mayweather was retired so, in order to prepare for the competition, he joined a third level camp for training.

Mayweather and his coach opted for a ten-week training camp. Those ten weeks were meticulously planned, with two rest days per week. Most of the time was dedicated to technical exercises, conditioning, strength, and power. Below, you can read more about a week from the famous boxer’s training camp.

Mondays were usually loaded up, starting with cardio for up to 40 minutes, where the boxer would run five or six miles. In the mid-morning, the next two hours were spent at the gym, working on sparring, technical work, and pads.

Four rounds of bag work finished the training, with loosening up by doing some skipping. The evenings were dedicated to sit-ups, neck work, pull-ups, as well as other old school strengthening exercises.

Tuesdays used to start with a 30-minute swim. This activity is very important as it allows the muscles to work without straining the joints. Back at the gym, the pugilist would spend his time going through his technique, speed, sharpness, as well as bag work, followed by a light circuit to maintain his condition firm.

By Wednesday, Mayweather would start to lower the intensity a bit. He began the day with some shadow boxing, light bag work, and some strength exercises, especially for his legs and hips. It was necessary to train this way because McGregor is a larger person. The day ended with some active rest or yoga.

Thursday was the first rest day of the week. But even so, the boxer would do some light jogging or conditioning without straining himself too much.

Fridays started with energy training by doing a routine run. Afterward, the practice continued with heavy bag work, sparring, skipping, working with the pad, and ending up with a circuit.

Saturdays were dedicated to training at the gym and to studying the movement patterns of the opponent. Learning about how your rival fights and his or her weaknesses and strengths plays a very important part in winning a fight. Boxing is not just about throwing punches but also about discovering your opponent and using his or her weak points to your advantage.

After an entire week of intensive training, Sundays were used as days of complete rest and focus. This refers to letting everything you’ve learned during the past week sink in, on a mental level.

We are not going to discuss the famous match here, as there are plenty of sources you can use to find out more. Also, we wanted to share the training regime of a famous professional boxer whose name is known by any boxing enthusiast.



Distinctive Requirements

In case you have not figured out by now, there isn’t one training routine that every professional boxer must follow. There are, indeed, basic exercises that are included in every practice regime, but the entire program has to be personalized.

The first things that are taken into consideration are the age, weight, and experience of the fighter. As explained earlier, there are three levels of training camps, depending on these factors.

Another thing that is important and that training should focus on, is represented by the areas of improvement. Whatever does not work so well or needs to be improved, has to be solved in this period.

Last, but not least, some of the exercises and focus needs to be directed towards the opponent. It is essential to study your rival, learn how he or she moves, and what his or her strong and weak points are. This way, you can avoid strong punches, or hit an area that is not so well-guarded.




1) Short history of boxing

2) Floyd Mayweather Jr. vs. Conor McGregor

3) The structure of professional boxing

4) Best Professional Boxers of All Time




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