Just what constitutes a "boxing workout" is one of boxing's most controversial topics. I refer now to boxing workouts just before the regular season and during the actual season, after the fighters have become physically conditioned by plenty of early boxing workouts i.e road work, and have drilled upon and thoroughly mastered the fundamentals of a good boxing workout.

Many of my college coaching friends believe in boxing workouts consisting of long workouts of 10 to 12 three-minute rounds each day, even though college-boxing rounds are two minutes. Under the same theory, they believe in working high school fighters rounds of two minutes each, even though boxing workout training plans for bouts of one-minute rounds. Their argument is that, if a fighter can go the longer distance during their boxing workout, he will be much better over the shorter distance during the actual contests, and that psychologically he will feel better.

It has always been my contention that a boxer under going boxing workouts should box rounds the exact length of those he will box competitively— boxing workouts of two-minute rounds for college boys, and one minute for high school boys. My theory is that if a boxers under goes a boxing workout training via longer rounds he develops a dif­ferent pacing; he slows down the action; and during a regular bout he does not know how to time himself properly, his boxing workout programme has in effect failed him. He will not go "all out" as is necessary in one- and two-minute rounds. We have found it best for condition­ing, as his boxing workout has conditoned him, purposes if the fighter moves fast and is on the go during the entire shorter round.

A typical boxing workout, once the fighter is in good physical condition and his legs are in shape, would be the following:

First Round of Boxing Workout—Shadow boxing. Loosening up. Warming the muscles.  Trying all the punches.

Second, Third and Fourth Rounds of Boxing Workout—Boxing, working hard and fast during the rounds. Complete relaxation between rounds.

Fifth Round of Boxing Workout—Shadow boxing. Catching the wind, and getting the heart back to normal rhythm and beat. Figur­ing out which punches worked best; which ones did not work; and the reasons for their failure.

Sixth Round of Boxing Workout —Punching the light punching bag. Excel­lent for sharpening the eyes, learning to keep the hands high, and becoming adept at punching fast.

Seventh Round of Boxing Workout—More punching on the light punching bag, or on the heavy sand bag.

Finish up the boxing workout fitness training with light body exercise and dash right into the showers.

It may be seen from the preceding that I am an advo­cate of a short, fast boxing workout instead of a long, dragged-out one. I have always believed that a boxer gets into better condition for a short three-round bout by short, snappy workouts of six to seven rounds. The fighters, furthermore, enjoy the shorter boxing workout and will work harder than if the boxing workout are prolonged and become monotonous. There must be no loafing from bell to bell. Maintain top speed all the way.

Pre-Bout Preparation

The preceding boxing workout schedule is recommended for the heavy training prior to a bout. If preparatory to matches on a Friday night, the boxing workout as listed would be followed on Monday, Tuesday, and Wednesday. The boxing workout on Thursday, assuming it to be the day before the bout, would consist of the following:

First Round - Boxing Workout—shadow-boxing and loosening up.

Second Round - Boxing Workout—striking the light punching bag.

Third Round- Boxing Workout—punching the heavy sand bag.

Fourth Round - Boxing Workout—finishing up with light, loose body exercises. Then immediately take a shower.

The purpose behind such a light boxing workout the day prior to a match is to have the boxer conserve all his energy for the forthcoming bout.

Friday's boxing workout preparation would be as follows: Light break­fast, extent of which depends on the weight problem. Weighing in (time designated under the rules is usually at least six hours before the match begins). Immediately after the weigh-in period the boxer eats his full meal. It is important that the meal be eaten approximately six hours before the bouts in order to allow sufficient time for the food to digest properly. All athletes are normally excited on the day of a contest, hence their food requires longer to digest. A typical pre-bout meal would be as follows: fruit juice, head lettuce salad (French dressing optional), a good-sized tenderloin or T-bone steak, broiled or grilled medium rare or medium, according to indi­vidual taste (it should never be well done), buttered toast including honey if desired, and a fresh fruit cup dessert.

Tea is preferable, but a single cup of coffee is permissible if the individual does not like tea.

Our boxers take a walk of approximately 20 minutes im­mediately after the meal; then go to their rooms to rest until the time comes to leave for the matches.

Most boxers can sleep, but those who cannot should at least lie in bed and read. Some fighters prefer a movie during the interim to take their minds off the bout ahead, but bed rest is advisable.

The boxers, upon arriving at the dressing room the eve­ning of the bouts, should be made to relax as much as possible right up to the time for their individual bouts. It is a good practice while taping the fighters hands to quickly review with him the style of the boxer he is meeting, and to emphasize the strong and weak points of both your boxer and his opponent. Excepting this last-minute advice, the fighter will gain more by complete relaxation than by think­ing about the forthcoming match.

Once these preparations have been made, it is up to the fighter to do his best. It is the coach's duty to advise him properly as his second during the one-minute rest period between rounds like in a boxing workout.

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