Train Like A Fighter ( TLAF)
The life of a fighter is filled with training and
overcoming adversity. A fighter stands up
for themselves, the people they care about,
and the causes that are important to them. Fighter
is diligent in their training in preparation for conflict.
Fighter believes in themselves. They have a vision of
what they want to achieve. A fighter joins forces with
other fighters & coaches who bring out the best in
them. A fighter puts in the hard work & dedication
needed to prepare for battle. They are disciplined
in their approach to life. A fighter has the will to win
when the battle begins. A fighter must be resilient
in the face of adversity. This may come in the form
of pain and loss. A fighter must remain confident no
matter how big the obstacle is. A fighter must show
respect for everybody. They will never overlook an
opponent. Fighters must remain humble in their
quest for knowledge. Humility enables an attitude
of gratitude with a continuous mind for learning. A
fighter’s legacy will be defined by his battles in the
ring and his way of life.
Some fighters are rookies in their approach to train-
ing, whereas others are training at an elite level.
Rookie training is the first quadrant to the fighter’s quadrant.
A rookie boxer trains boxing once or twice a
week. Sessions last between 1 hour to one hour
and a half. They may do other forms of training like
weight training, circuits, or other sports. Boxing is a
hobby. This level of training is not sufficient if you
want to compete, but it is enough if you would like
to improve your fitness and begin learning how to
box. Usually, a rookie will try to learn from home on
Youtube or may have a coach who guides them.
Amateur boxing training is the 2nd level to the
fighter’s quadrant.
An amateur boxer does boxing training at least
three times a week and runs at least three times per
week. Amateur boxers will run 5-10km at least three
times per week. Boxing sessions last between 1
hour and a half to 2 hours. They will usually do their
boxing coaching in a group or train on a 1:1 with
their boxing coach. They will usually spar with other fighters in the club or practice sparring drills with the coach.
Professional boxing training is the 3rd level in the fighter’s quadrant.
A professional boxer does boxing training five
to six days per week, run five to six times per week,
and includes at least one strength & conditioning
session per week. Boxing training lasts between 2
to 3 hours per session. Professional boxers will have
a boxing coach they work with on a 1:1 basis, along
with sparring partners they train with.
Elite boxing training is the 4th and final tier of the fighter’s quadrant.
An elite boxer has a team of professionals supporting them in being the best version of themselves. An elite boxer does boxing training five to six
days per week and runs at least five to six times per
week. An elite boxer will have at least three strength
& conditioning sessions, including sprints. The other
professionals in the team include physiotherapists,
sports massage therapists, nutritionists, chefs, and
sparring partners. The sparring partners are in line
with the style of boxer the elite fighter is preparing
for. During the camp leading up to a bout, they train
together to get the best out of the elite fighter.
There is a saying in boxing that says speed kills.
When increasing your speed, there are 4 areas of
speed that you can improve: hand speed, footwork,
head movement & faster reflexes.
You can do 2-3 drills to improve each of these areas.
Hand speed: Shadowbox with weighted
dumbbells. Use up to 5 lbs dumbbells in each hand.
Wear heavy gloves when hitting the heavy bag. This
will include gloves between 16oz to 20oz gloves.
When you compete, you will wear 16oz gloves if it is
a white collar boxing match, 10-12oz if it is amateur
boxing, or 8-10oz gloves for professional boxing.
Use the Speedball for 10-15 minutes to work out hand speed and coordination.
-Footwork: ankle weights, sprints, and ladder
drills will improve your footwork.
-Head movement: Slipping on the slip bag, roll-
ing under the slip rope in the ring.
-Reflexes: double-end bag, reflex ball, and light
training are great for improving your reflexes.
Stamina is key to having a good engine. The
better your stamina is, the better prepared you are
to display your skillset when in the ring.
There are drills that you can do to improve your stamina.
Longer runs is the key to key to building up
your stamina. If you want to improve your stamina,
try these 5 techniques.
1. Try Fartlek training. This is when you sprint
from one tree to the next, then go back to a
light jog to the next. Continue varying your
pace of running.
2. Interval training is a training method where
you work and then recover for continuous
intervals. You. can do this for different
workout circuits
3. Increase your running. Go from 3-mile runs
and work your way up to 6-mile runs. This will
improve your stamina.
4. Work on the heavy bag. Increase the number of rounds you are doing on the bag and the
length of rounds you are doing. Start on 4x2
minute rounds with a 1-minute recovery,
then work up to 10 x 3-minute rounds with a
1-minute recovery.
5. Work more on your shoulder endurance; you
can do this with weighted dumbbells.
If you want to improve your strength, there are
3 key pieces of training that you can do.
1. When doing strength & conditioning, training
with heavy weights and low rep numbers.
Exercises should include deadlifts, squats,
bench presses, rows, and pull-ups.
2. Hill sprints.
3. Isometric training. Isometric training is when
you hold one position for an extended
period. You can practice doing the wall squat
hold or horse stance. You can do a low plank
or high plank.
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