Proven Methods to Build Stamina for Boxing
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- Опубликовано: 15 май 2024
- Do you want to take your boxing game or workout to the next level? In this proven methods to build stamina and endurance, I will share my expert tips on how you can improve your stamina and energy through techniques, training, running and workout. These tips will be helpful to you whether you are boxing training to compete or doing boxing for fitness.
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Chapters:
0:00 Proven Methods to Build Stamina for Boxing
0:32 Ultimate Run
5:31 Stamina Secrets
10:50 Train like a Pro Boxer
18:29 Olympic Run
23:54 Best Recovery
33:59 Sleep
43:00 Tips for Endurance
54:50 Last Longer in the Gym
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My name is Tony Jeffries, Olympic Bronze medallist Boxer now owner of The Boxing Fitness Academy, this is our education program where we teach trainers how to teach boxers.
#boxing #stamina #endurance 
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Have any questions about Stamina? Let me know 👇
Watch Next: All Body Punches in Boxing, Explained: ruclips.net/video/31SQTRn4X-U/видео.html
Do I train stamina on rest days?
Karam hi mate If its your rest day, you need to rest your body mate, that is actually included in the video mate
What if you dont have a running track
In the shape I'm currently in, this would kill me xD For couchpotatoes I think it's safe to say, walk/jog until you feel ready for more
This is gonna be handy especially when I got sick with pneumonia in 2018-2019 and I'm still overcoming my stamina issues
I started running years before boxing but when I started boxing I still got tired very quickly. I think the best way to build stamina for boxing is just training longer
Yeah there's all these fancy training methods but the best way to get better is just to box
Yeah go harder on the bags and shadow
@@nokoh yup you nailed it and its true for any sport. Sports specific stamina is what it comes down to. You could be a boxer but if you never played basketball, you will get gassed out quickly and not understand how to manage your endurance/energy properly. You could run a 5 minute mile but if you've never boxed before you will panic when backing up and waste all your energy and not understand how to remain calm. Performing the sport ive realized is the only really effective way to build your stamina. Anything else can be supplemental.
@@loverofhumanity I struggle to spar 5 rounds. do you have any tips? I feel like I waste unnecessary energy and movements.
@@senorbonbon ofcourse. My biggest advice is to learn how to recover from blitz attacks and also learning what to do when you're being pressured and having to fight off your back foot or when moving backwards.
The first tip I'll give you is learning to control your breathing while circling around. This is mostly mental and understanding to relax in those moments when punches arent actually being thrown at you. Imagine if you were resting for 10 seconds. By 10 seconds you should be able to go again. Throw feints and jabs but relax your breathing and relax your body don't tense up. This doesnt mean throw lazy punches but it just means your understanding at certain times you're actually not throwing to kill, its a chess game and you are changing the pace, rythm etc.
A good drill I used to do for conditioning is Id shadow box for 2 minutes, quickly sprint 200 meters and then finish by shadow boxing for a minute without a break. This last part mimics the fatigue component and having to keep your mind and body sharp while you're tired. Slow pace shadow boxing doesn't mimic sparring because it doesn't typically incorporate the change of paces which is actually what tired you out more than anything else. This is why you have to incorporate some element that fatigues you similar to that feeling you get when you're tired in sparring and feel like you cant go on. You must imagine an opponent in front of you especially during that final minute. Imagine him going hard and you have to stay composed and be smart.
The second thing many fighters forget is clinching. You dont always have to throw wild. Sometimes a guy is faster than you, longer, maybe better stamina and you're tired. So tie up,. pressure, make it a dirty boxing match and try to smother him. One of the worst things you can do is when tired is try to throw volume and be at the end of his range. It's a common mistake but doesnt actually end well. When you do clinch, you have to learn to control and push his head, control with your punches, move him around and put your weight on him, the closer you are to him, the less likely anything he touches you with will actually do any damage. Control. This is a common thing new boxers don't understand. Yes, you have to have amazing hands but you also have to control his head and control where he moves. This allows you to land cleaner punches and also be able to rest when you're tired and he's putting a lot of pressure on you.
Finally, sometimes learning to shell up but mastering the shell and understanding you dont always have to go at one pace. Actually thats what tired guys out. They throw a shitload of volume and then they can't maintain it for longer amounts of rounds. When you're tired start feinting, use jabs, throw with purpose when you do throw. Unfortunately a lot of guys begin to get desperate and just start throwing w.e when they're gassed. Stop doing that. Let your body reset by mastering how to breathe and not getting desperate. Do not start throwing recklessly when you're tired because you will feel like you're suffocating. Just stay relaxed, shell up if there is a blitz and keep moving your feet, counter lead hook, side step hooks. circle, move, don't throw with volume during those moments. Be okay with getting hit, it doesn't matter who you're, you will not dodge every single punch. And if you do try to do that you will just gas out and thats a recipe for disaster. So sometimes just staying composed and not doing too much unnessary movement and taking shots here and there is better for the overall fight. When you try to dodge and move around too much, throw punches without purpose and no gas tank, bad things will happen. Take a few punches once in a while, clinch if you feel its getting out of control , rest and reset.
Stamina and cardio is a massive thing in the ring I realised that swinging and banging is terrible but defensive dodging and wieveing is so effective and annoys and apponent effectively hit and not get hit is the way to go
This guy literally gives you step by step videos on how to become a champ. Amazing how open and giving some people are.
Tony you are a treasure to the community. Thank you so much for always putting in maximum effort to share your knowledge with us 🙏🏽🙏🏽🙏🏽
I'm 15 and started doing fitness and going to the gym about 5 months ago. Recently I picked up boxing in the gym (there is only 1 heavy bag haha) and began training 15 intense minutes with very short breaks and I was actually looking for videos like this for so long to build up my stamina, you are the best, Tony!
Good stuff, I picked up kickboxing & jiu-jitsu last year. Best decision ever. Sadly our fight gym doesn't have any punching bags, but we still work the drills & spar frequently to out excel every other gym in the area.
Great to hear mate
I'm around your age and boxing helps me so much
Just a tip, don't do drills alone and get a trainer to have your punching form right. Would have to unlearn a lot later if you did not have the right form in the beginning
16 here and box in NZ. I have to train at home because gyms are too expensive but I always do running early in the morning and push ups etc. I don’t like training weights because I don’t want that build
You have got marvelous English accent, sir. I enjoy it every single time I listen to you lectures. And the content is just bosting. You make folks love boxing. From Russia with love. Cheers!
Thank you so much, Tony! I recently started boxing classes after a few months of self-training using your videos, and my boxing coach was impressed by my level of skill. This is all thanks to your videos. Thanks, Coach.
I am 14 and I have been learning how to get better at boxing and self defense your videos really help me. Thank you so much tony
Coaching myself Tony, the tip about the decompression for recovery will be started tonight. Your a legend putting out this content and secrets you've learned.
This guy is amazing. He's out here doing he's best to help produce champions and he's doing it from the heart. God bless
Best channel for people to know more about boxing, thank you
I can listen to you all day ! I just started at a boxing gym (yikes, at my age! Haha). I am loving it and feel amazing. Thank you for all your lessons. 😊
This is an ultimate video seriously too much specific knowledge. Million thanks
So much valuable information for free. Thank you Tony.
track gets any athlete in shape. I remember Mondays was hell days where we used to do 5-4-3-2-1 500-400-300-200-100, or we would do 6 200s...then we would go and practice whatever other techniques such as long jump, high jump, baton handoffs etc. My legs were BUiLT during that time!
These tips work like a charm....thank you very much Tony❤
Exactly what I needed - Thanks Tony !
Great to see one of these came out I wanted to know something like this!
I really like your long form content. It's very informative.
Great comprehensive video.
loved it, thank you! Lots of info for a beginner.
Just had my second amateur Muay Thai fight. The recovery tips are helping with the muscle soreness and the cardio tips will help me get ready for my next fight!
When you started training muay thai?
I’m listening..I really appreciate your input and useful information! Thank you!
Nice info and great explanation. Thanks much for this video, sir.
Thanks Tony 🔥
Good day Tony! You helped me a lot in my training and I can proudly say that all of it pays off. I won my amateur debut match by KO in 3rd round. Thank you so much man!
Is your little sister okay? Did she get back up and try to beat the count or did you really starch her? Love to hear the outcome
@@robertpapich she tried to beat the count but the ref stopped the match. it's your mother that I fought btw.
Well done fella
As allways you are super competent and It Is a plasure to listen to you. We are not professionals boxers,but we train and we fight in kick boxing so for us boxe Is really important, and the cardio Is One of my obsessions! Greatings from Italy Champion and thank you for all theese advices 🙏🙏
Cheers Tony,there certainly used to be a running track at Ladywell in south east London and back in the day we used to do runs like this although we certainly didn’t have a heart monitor,we just knew when we had worked hard…ps I remember using the hurdles too and nearly throwing up
Thank you so much, especially for the section on recovering. I've been trying to force myself out of the stop-and-go training.
I'll spar before working a shift at the neighborhood express lube and after a few days blasting it on burning the candle at both ends, psychologically and eventually physically, I'll shut down and scramble to get it together on will power.. never works and its a highly discouraging cycle. But that said, I'm doubling down on the recuperation between training sessions..
Thank you!
I’m 13 trying to learn to box. This channel helps so much as I’m obviously not going to get a boxing gym membership
Tony i'm a beginner in all those things and also im old(36 years old) but i enjoy boxing so much atm.I'm impressed by your speech, i have never heard a boxer being able to talk like you or being able to explain things so clearly.
So kudos to you, you deserve your audience , keep up the quality work!Thank you coach! ❤
Your not old man. 92 is old.
Your only as young as ur mentality is🔥
This gent is a excellent coach and a credit to the sport of Boxing ….his enthusiasm is endless
Great video as always 👍
Thank you very much Tony God bless you this is gold information
This guy is The best boxing channel I have ever seen 😎👍
Good content once again👌🏾💯
You are one of the best thank you
Good one!!! Comprehensive
Good man Tony, no padding & airy waffel, just good factual knowledge & information, top man, thanks, good channel, 👍👍,
I go out for a three-mile run twice a week when I'm not training, and it's made a big difference!
Try some HIIT intervals in the mix. 4 minutes x 4 reps.
Thanks man it really help me 👍💪
I got some big kids instigating fights with me, I don't wanna fight but leverage is always nice. Good video
Brilliant info
Tony I m the student of mma but still I take help from your channel 👍🥊
Very useful video. Thank you.
Thanks for this amazing video.
Do you have any tips for preventing wrist injuries?
Thank you for your work.
Thanks for watching mate
Thank you Tony can you also mention some nutrition tips for boxer endurance
I would 100% watch an hour long video about nutrition
Did you even watch the video to the end?🤔
@@agricolaurbanus6209 I did in fact, but he didn't cover what food groups would be good to focus on, portion amounts, or any easy meals that could stay in the fridge so you only have to cook once a week. But you're right, he did say not to eat too soon before bed
Drink Brotein
@@truffeltroll6668 😂😂😂That was a good one!
Tony your the goat 🐐
So much good info compiled in one video. Gonna review that a few times. Especially interested in increasing sleep quality!
Awesome! Glad it was helpful!
Yeah I really liked the part about sleep nit heard much about it before
Great Video,very insightful, good job Coach.
Glad it was helpful!
This is better than a “buy my course” someone would charge stupid money for. Always awesome content. And I was born up the road in Newcastle 🇬🇧😉
Your videos are phenomenal & informative my man. I’m 23 years old been boxing for about half a year. I plan/will go pro one day that’s what I’m working towards so this video was perfect timing since I will be having a fight in Colorado next weekend on the first. Anyways, I do meditate, cold showers, stretching, running 2 miles, & train 5 days a week @ boxing. But my weakness that I truly am working on is my stamina & sleep schedule… appreciate your content as always thumbs up to you bruh
Great to hear mate ! Glad my videos help you a lot 🥊
You can check all my videos here: ruclips.net/user/TonyJeffries1videos
great and informative video
Excellent thanks
Thank you for content good stuff knowledge I need
Glad to help Marian 🥊
You can check all my videos here: ruclips.net/user/TonyJeffries1videos
I use to run track when I was still in school and a great way to start a season off was to give 60-70% of your total speed and slowly increase your speed as you get fitter. This makes the process more enjoyable.
I agree I haven't been running for long but when I look back to the first time I ran I've got loads better
Done that today love it
this is all great advice. for someone who is 20 year old Olympic level boxer but while I understand this is to who this channel is dedicated to its nothing I can use and even if I was 20 years old and was in decent shape I'm not sure that I could make the run you suggest at the beginning of this video regardless how hard I would try.
Hey Tony!
Thanks for all your videos 🙏
Can u make a video on Body sparring? besides the benefits of it which you mentioned,
techniques to use, most effective punches etc. I found that it's harder because you can't use feints and punch combos to the head, and the opponents guard is stronger...
Thank again!
Sure mate, have you watched this one mate? ruclips.net/video/PIvTJheRF5g/видео.html
oh my gawd bro just start at the start line, and why are you going in reverse on that track 😂😂 (but anyway nice vid I havent watched the full vid yet at the time of commenting this, but so far it’s engaging and interesting. Gj 👍)
Been following your videos, Tony since the middle of the pandemic and got into boxing at the local gym not only to compliment my martial arts training, but to be better physically and mentally. I run at least 3-4 times a week 5K which I never could have done and now seeing this video, it gives me ideas on what I can also do besides run and other physical exercises. Hope to meet each other soon in the near future....Gerald.
I'm not boxer, I do Krav Maga but still most of the tips are useful. Thanks.
Hey Tony!
I found your channel today and I just want to say that I've never seen a channel like this before. I want to start boxing besides my workout to lose some weight, but i wanna learn about boxing too, see what mistakes are usually made, listening to tips from someone who knows how to punch, etc.. and I found all of this here and it's amazing. I watched a few of your videos but I learned lots of new things already and you really got me excited about this sport, so I just wanna say thank you, and have a wonderful night. :)
Hey Tony, It would be appreciated if you could do a similar video for amateur boxing as per your brief comment on same during this video. Thanks mate.
Everything from the in depth explanation of breathing between combos and the importance of letting the body rest and properly clean up is A-tier advice.
My own advice would be, try to breathe explosively on every hit. For example when you're bench pressing, you wanna inhale when lowering the bar and exhale explosively when you lift it up. In martial arts you wanna have these small explosive breaths by making sounds 'ha' (each individual got their own sounds). Sound makes the air come out better and much more efficiently, so there's a reason why you hear muay thai fighters make funny 'OWAAAAY' sounds, its actually got a purpose xD.
You should also mention that max heart rate is 220 minus your age, for example 220-30=190 is your max heart rate if you are 30. This is the zone you should not stay in for too long.
I like to run in the dark, when it’s freezing. The cold does something to your body, does anyone else have this experience? It’s so refreshing and I get something out of it I don’t get out of running at “reasonable” temperatures
Toppp video 💪🔥nice
Hi from Slovenija
I think the best way to improve cardio for boxing is to box. I used go on a 5k run in the morning and jump rope every night for 30 minutes. But when I went to boxing class I would be on the floor gasping for air 10 minutes in.
Recently started rucking, which has definitely helped me out 🙏 💪
Tony thanks so much for a great lessons! You are so energized, seems like there was no weed in your life
You released this the perfect time for me..... ironically I should be sleeping right now so I can run tomorrow 😂
I love that little subtle Jab at Logan Paul about real boxers at 09:05
Uhhhh what? I remember watching the ultimate run in another video. I thought i'll try that. A few months went by. I tried it. But my memory was bad. I only did each distance once. 8,6,4 hundred. After a month a finally threw in the last 2 hundred, only to come here and find out I was supposed to do each distance twice! If your going to do something do it right. If no one hear's from me again let the world know I died doing something I hate. Thanks Tony!
Hi Tony, great channel!
I have limited access to heavy bag (1-2 times a week only). Is it possible by doing intense shadowboxing (e.g. 6x4min with 30min rest) to reach a good fighting stamina ?
Thanks and Cheers from Brazil 🇧🇷
Hallo tony im your fans from indonesia, i have suggest if you could make video about workout/how to improve philly shell def..thanks
You should get onto the Mike tyson hot boxing podcast I reckon it'll be a good 1-2 hours of great conversations!!!
Sir please make one video for how to destroy boxing fear and build mindset for fight
Great tips tony, can you do a video on what to do right before a fight and what to expect, unless you've already done it
Try this out mate :ruclips.net/video/zmS5Id0bV_4/видео.html
@@Tony_Jeffries thanks
Can you show how you do the warm up for your run and before you train? thank you
So many awesome videos I need to start a notebook just for boxing. I like all kinds of martial arts but am loving boxing first right now. I just need to smoke less cigarettes 🤨
You should mate,
im starting small with walks, pushing myself to go further every day. So far I'm up to 4 hours.
After competing for few years I realized that stamina is the most important quality a boxer can have the most pain in the ass to develop
Nice
This guy has learned from the school of hard knocks
Thank you Tony! Boxing has provided a new fun way to get fit at 42 years old!
Gonna give them runs a try this week. 😬
Have fun Mark! Never too old to start learning boxing ma man 🥊
You can check all my videos here: ruclips.net/user/TonyJeffries1videos
Do you think it is possible to incorporate the track conditioning and breathing methods for other sports?
Appreciate the long video coach. Could you let me know about how often a week you did the first run?
In the video, he suggests once a week
@@zoobeeda thanks, I didn't catch that.
Hey mate! Is there any way for me to sharpen my reflexes by myself without any other guy helping me and i have been practicing slip bag alot so is there any other drills i should try to sharpen my reflexes and thanks for helping me alot mate, i have been learning from you for a long time and am finnaly going amateur in 2 months! 🔥🐐
The best way to improve reflexes is by just fighting and learning from which punches got you the most in the same area. You’re gonna built them off experience, repetition and trauma in sparring mate
Liked this video? I loved this video.
Hiya Tony,question,We know Anthony Joshua started around 18 and Shannon Courtenay started around 20. I'm 20 in June and I wish I stayed training 16/17,I have just not properly,consistently within a gym. I am now getting to this point. Is it possible to have a good amatuer boxing career within 3-5 years. As I'd love to go pro eithin boxing,however I've always told myself if it doesn't go to plan,I'll learn to become a trainer/Second. Is it too late? I've always been toned,in shape,I use to do alot of runniny/cross country. Since around 15-17 I got within bad habits. Keeping in mind both AJ and Shannon had smoked. Any advice? I've loved your training videos over the years. Thankyou,kind regards
Would your light training session work for after a normal training that is not boxing it's just just fitness?
Do you have Thai language? I would like to become a member of you very much. 💙
nice video
Thanks for the visit
This is for every contact sport ever.
All due respect from India sir 🙏🙏🙏💪
Hey mate, how are you there?
@@Tony_Jeffries I'm fine sir... I keep watching ur videos... Which improves and makes me learn a lot. 👍
Hey Tony. I do one 30 minute round no rest with a Mayweather heavy bag pace. How will this translate to sparring?
You used the example of having 190hr after 800m and then measuring the time to get to 140. Is the 140 based on a percentage? How do you determine what to time your heart rate to if your 800m measured hr is other than 190?
Gentle swimming is amazing for recovery.