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In the realm of boxing, where seconds can make the difference between victory and defeat, stamina is your best buddy. It gives you the ability to go through grueling rounds, allowing you to outlast and outclass your opponent.
Key Points:
- Running – Hills and Stairs.
- Rope Skipping – HIIT.
- Heavybag – Intensity Focus.
- Best Stamina in Boxing – Manny Pacquiao.
- My Own Experience.
To help you seize this crucial advantage, I’m going to tell you three powerful strategies that will rapidly elevate your stamina to new heights. Get ready!
Why Stamina IS extremely important in Boxing
Before we dive into the techniques, let’s understand why stamina is your golden ticket to success in the boxing ring. Stamina isn’t just about enduring longer, it’s about performing at your peak throughout the entire match.
With superior stamina, you can maintain your speed, power, and precision, while your fatigued opponent falters. It’s the edge that keeps you sharp when others grow dull, making it the true game-changer in boxing. When others drop their guard due to fatigue, you’ll remain sharp.
In the last 30 seconds, when the judges look the most, you’ll be the one to step up the game and deliver an exceptional performance. You need stamina to win!
Let’s look at the three fastest and best methods to gain the upper hand when it comes to stamina.
1. Running – Conquer the Hills and Stairs
Running is the time-tested foundation of boxing stamina. To supercharge your endurance, incorporate hill sprints and stair sprints into your regimen. Hill sprints challenge your cardiovascular system and build leg strength simultaneously.
Find a steep incline and sprint uphill and then walk down slowly, sprint again, and walk down slowly. Do 6 rounds of 3 minutes. 1 minute of complete rest. In those 6 rounds, you have to move, which means you either sprint up or walk down.
Stair sprints, on the other hand, focus on explosive power and agility. Find a set of stairs, sprint up as fast as you can, then jog or walk back down for recovery. Aim for 10-15 repetitions, gradually increasing as your stamina improves.
2. Rope Skipping – Unleash HIIT Cardio
Rope skipping is the secret weapon of boxing champions when it comes to building stamina. Incorporate High-Intensity Interval Training (HIIT) with your jump rope sessions for maximum results.
Begin with a warm-up of slow, steady jumps for 2 minutes. Then, explode into 30 seconds of rapid, intense skipping, followed by 30 seconds of rest or slow jumping. Repeat this cycle for 15-20 minutes.
HIIT rope skipping not only elevates your heart rate but also mimics the intensity of actual boxing rounds, making it an invaluable tool in your stamina-building.
3. Heavy Bag – An Unmatched Stamina Builder
The heavy bag is also a very good partner in stamina development. To harness its full potential, diversify your bag drills and intensities. Start with basic combinations and gradually increase the complexity.
For stamina, focus on longer rounds with shorter rest intervals. Begin with 3-minute rounds and 30 seconds of rest, then progress to 4 or 5-minute rounds with 20 seconds of rest.
Incorporate interval training with bursts of intense, rapid punching, followed by slower, controlled combinations. By pushing your limits on the heavy bag, you’ll adapt to the rigors of actual boxing bouts more effectively.
A boxer with unmatched stamina – Manny Pacquiao
Imagine this: you’re watching a boxing match, and the fighters are pushing themselves to the limit. Round after round, they’re throwing punches, moving around the ring, and testing each other’s will. But one fighter, Manny Pacquiao, stands out. He doesn’t seem to slow down. In fact, he picks up the pace.
Pacquiao’s stamina is out of this world. It doesn’t matter if he’s fighting as a flyweight or a welterweight, his endurance remains unmatched. What’s truly astonishing is his ability to maintain a rapid and accurate flurry of punches, even when others would be gasping for air.
One unforgettable moment that showcases Pacquiao’s stamina was his bout against Antonio Margarito in 2010. Keep in mind that Margarito was much bigger, but that didn’t affect Pacquiao.
Throughout the fight, he unleashed a record-breaking 1,069 punches, proving that his stamina wasn’t just good, it was on a whole other level.
So, what’s the secret behind Manny’s extraordinary stamina?
It’s all in the training. Pacquiao’s workouts are the stuff of nightmares for most people. He runs long distances, conquers hill sprints, and engages in grueling sparring sessions. His dedication to conditioning is what keeps him going strong even as he ages.
My Own Experience
As an amateur, I trained my ass off to get in perfect shape. My coaches told me that a lot of amateur fights are won because of superior stamina. If someone can gas out their opponent and continuously move forward and show themselves as the aggressor, then they will win. This is especially important for less experienced and less skilled boxers.
How I trained to have a 35 resting pulse
When I were in fighting shape, I had pulse of 35 beats per minute. A low resting pulse is a good indicator of good stamina1. Here’s a list of things I did to achieve such a good shape:
- 30-45 minutes of rope skipping, without any break.
- Between 6 and 12 rounds of hill sprints. 3 minutes each round.
- 10*100 meter sprints. Rest 1 minute between rounds.
Summary
Stamina is a necessity if you want to compete at a high level in boxing. By doing hill sprints and stair sprints, engaging in HIIT rope skipping, and diversifying your heavy bag workouts, you’ll fast-track your journey to becoming a stamina powerhouse.
Good luck with your Stamina-building!
- https://www.verywellfit.com/resting-heart-rate-3432632 ↩︎
