What Training Frequency Is Needed to Become a Good Boxer?
As with any sport, expertise and skill come with training frequency: the more regularly you train, the better your results will be. But what is the ideal frequency? How many training sessions per week are needed to progress and become a good boxer? At what pace should you practice boxing to improve? Budo-Fight unpacks this topic with you.
Determining Your Training Frequency According to Your Goals
First of all, a boxer's training frequency depends on their goals: do they want to remain an amateur boxer or become a professional? Depending on the answer, the training frequency will be completely different. Likewise, if you want to compete as an amateur, your training frequency will need to be higher than if you simply want to practice without aiming for titles.
What Training Frequency for a Beginner Boxer?
It is generally recommended that beginners train twice a week for 1 to 2 hours per session. It is essential to combine cardio training, strength training, and boxing technique.
Overall, beginner boxers are advised to train alongside their peers at the boxing club: this boosts motivation and creates a sense of emulation. Group training also helps prevent overfatigue caused by sessions that are too intense or too frequent, since everyone shares more or less similar limits.
What Frequency for an Intermediate Boxer?
An intermediate-level boxer should train more frequently than a beginner. It is therefore recommended that an intermediate boxer trains 4 to 5 times per week, with 2 or 3 rest days allowing the body to fully recover between sessions in order to avoid injuries related to overtraining.
What Training Frequency for a Competitive Boxer?
Competitive boxers train up to 5 times per week with fairly long sessions, spread over half a day (lasting about 3 to 5 hours). Here are the types of exercises a competitive boxer's training should include, along with their respective durations:
- Jogging and squats: 30 to 60 minutes,
- Warm-up: 30 minutes,
- Punching bag exercises: 30 to 60 minutes,
- Technical drills: 30 minutes,
- Sparring: 30 minutes,
- Strength training: 60 minutes,
- Recovery, abs, and stretching: 30 minutes.
To conclude, keep in mind that these are only general guidelines and cannot replace professional coaching. It is often recommended to train in a group for mutual support, motivation, teamwork, and improvement.
